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5 Things to Do Instead of Being on Your Phone

Updated: Oct 1, 2022

How do you disconnect in a constantly connected world? Here are 5 ideas to help you unplug and unwind from the daily grind.

Close up of three people standing next to each other with their smartphones in their hands
Learn how turning off your devices helps you tune inward.

When I learned that the average person spends more time with technology than they do sleeping, I can't say I was surprised. Our devices rule our lives. This is eye-opening evidence that our constant connectivity to the external world is replacing precious opportunities to connect with our internal world.


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For most of us, our days are spent communicating with others using technology and interacting with it in a variety of ways—emails, text messages, phone calls, apps, videos and more. In many ways, the endless stream of technology has made our lives more efficient. But it also often leaves many people feeling drained and depleted, with rounded shoulders and sometimes back and neck pain from leaning over a device all day.


This constant connection with technology often leads to disconnection from our true wants and needs.

Connecting to yourself by listening to what your body, mind and spirit need—and then having the courage to articulate that to yourself and to others—is what standing up for your self-care is all about.

Practice It: 5 Things to Do Instead of Being on Your Phone

No matter how much technology consumes your day, you can benefit from one of these recommendations to unplug so that you can connect more with yourself—even if it’s just for a few minutes a day.

  1. Get quiet. Notice your breath and your senses in the quiet space you create.

  2. Journal.

  3. Meditate.

  4. Take a yoga class. (This is often the only time I see people not on their smartphone.)

  5. Sleep! Yes, actually get seven to nine hours of restorative, much-needed sleep. This is the chance to connect with your dreams, too.

Bonus Tips:

  • Detox from technology. Pick a weekend day to turn off the sound on your phone or (gasp!) turn off your phone. If that is not realistic for you, leave your phone in another room for at least a few hours one day this week so that you don’t see it, hear it or immediately run to respond to it.

  • Create boundaries. Designate hours you’re going to check email and social media, and let your family members and friends know about those hours, too.

What do you like to do instead of being on your phone?


Note that this website is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.

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