Screen-Free Sunday Reset: How to Recharge Without Doom-Scrolling

Ever ended your weekend more frazzled than refreshed?

 

Have you ever gotten to Sunday night and felt like you spent *all* week looking at a screen without a break?

 

If so, you’re not alone!

 

It wasn’t uncommon for my phone to notify (read: scold) me that I’d spent 30+ hours on my phone. You read that right. 30 hours of screen time in a single weekend.

 

And (!), that didn’t even include time spent watching TV, using my computer, on my tablet, etc.

 

If you’re like me, you also spend an untold number of minutes (read: hours) glued to a screen daily. All this to say, by Sunday, a screen-free reset is much needed and a welcome change.

 

If you’re ready to give your brain (and your eyes) a digital detox, read on to learn how to have a screen-free Sunday reset.

 

 

 

Why a Screen-Free Sunday Reset Helps Your Brain Recharge

Whether you’re scrolling or glued to your laptop screen for work or other purposes, it’s pretty typical to spend most of your day behind the glow of technology.

 

If the thought of a full-blown tech-free weekend feels wildly unrealistic, a screen-free Sunday reset may be *just* what you need. 

 

It’s a much more non-committal, yet effective way to give your eyes and mind a break from screens and get recharged for the week ahead.

 

You may be pleased to hear that there are no strict rules and no guilt involved. Only a few easy swaps and a blissful break from blue light. 

 

 

Step 1: Pick Your Screen-Free “Start Zone”

Did you know that just spending some (even a little) time away from tech has its benefits? 

 

You don’t need to go strictly technology-free all day long to get a beneficial break. You can tailor your break to a window that works for you!

 

If the thought of overhauling your typical habits is completely overwhelming, start with these suggestions.

 

• Morning Reset: If the thought of a slow start appeals to you, consider starting your day without checking your phone. It’s immensely calming and productive to spend the first part of your morning doing what *you* want without incorporating technology first. 

 

• Midday Reset: Getting bogged down by lunchtime is often a symptom of other things, like excessive, uninterrupted screen time. To avoid this, try taking a 1 to 2-hour break from tech after lunch. You can spend this time getting analog. Tasks like cleaning or planning for the upcoming week in a paper planner are great options.

 

• Evening Reset: One of the easiest and most perfect times to unplug is after dinner and before bed. Cultivating an evening wind-down routine is a surefire way to ease into your night, get ready for bed, improve your sleep, and spend time relaxing without staring at a screen.

 

Pro Tip: To make this habit stick, use technology and set reminders (yes, using your phone!) to plan to take a break from screens.

 

 

 

Step 2: Easy Swaps to Replace Screen Time

If parting with technology cold turkey is challenging for you, consider swapping your screen for something better.

 

Rather than fixating on what you’re giving up, think of this as an opportunity to do something more fulfilling.

 

There are countless options for things you can do that are beneficial and give you a break from tech.

 

• Move your body: Exercise is always a recommended activity, and doing it without a screen can be fulfilling and exhilarating. Consider taking a walk, stretching, or trying a mini home workout as a start.
• Enjoy a slow morning: When was the last time you started your morning with coffee and no screen? If it’s been a while, a slow morning may be ideal for you! Try savoring your coffee or tea, writing in a journal, meditating, or just sitting in silence.
• Get creative: Spending time without a screen is an excellent opportunity to get creative. Think painting, baking, doodling, or even rearranging your closet or furniture to encourage creativity and distract from going without a screen.
• Do a bit of reading: While it may be tempting to read on your phone or e-reader, reading a paper book, magazine, or handwritten notes can be a sneaky and effective way to give your eyes a rest from screens.
• Connect in person: When was the last time you met up with a friend and had a real conversation without looking at your phone? If you’re wracking your brain for the answer, consider penciling tech-free social time into your calendar.

 

Pro Tip: To ensure that you always know how to nix screen time whenever you want, write down three screen-free activities you’d *actually* enjoy and keep the list visible.

 

 

 

Step 3: Try Brain Dump Sundays to Clear Mental Clutter

If you ask me, there’s not much better than a good brain dump. 

 

Brain dumping is an excellent way to press reset and spend time in analog mode, just you alone with a pen (or pencil), a piece of paper, and your thoughts.

 

Spending time writing for 10, or even just 5, minutes can be just the time you need to clear mental clutter.

 

One Sunday, I noticed I felt significantly calmer just from writing a list by hand. It wasn’t dramatic, but it felt like exhaling

 

• Clear your head: Got lingering thoughts that keep popping into your head? Brain dump them! These could be to-dos, worries, or just random ideas.
• Plan it out: You can also use brain dumping to create an informal plan for the upcoming week. Write down things you plan to get done, reminders, and anything else you’d like to keep up with heading into Monday.
• Write out goals: Brain dumping can also be a brilliant way to set a weekly goal for yourself or shift your mindset. You can spend time writing freely about what you’d like to accomplish, or how you’re feeling mentally, and what you’d like to change.

No matter what you choose to write, brain dumping can be a double whammy – a break from tech and pressure-free time spent with your thoughts.

 

Pro Tip: Make brain dumping easier by keeping a notebook or sticky notes near you at all times. This way, you’ll always have the opportunity to physically get things out of your head.

 

 

 

Step 4: Create a Tech-Free Wind-Down Ritual

Does your typical day consist of staring at a screen until you close your eyes? If so, it’s time to change things up!

 

Deliberately unplugging before bed can do wonders for reducing hair-pulling, nail-biting stress, improving the quality of your sleep, and easing the “Sunday scaries” you may be experiencing.

 

To achieve these delicious benefits, consider these simple ways to unwind without a screen.

 

• Take a warm shower or bath: This one is a no-brainer, but the comfort of letting the hot water melt the day off your skin just before bed can be *almost* as effective as a Swedish massage from a strong-handed masseuse at calming your nerves.
• Make your environment calming: In addition to eliminating screens, set the mood by dimming the lights, playing soft music, and lighting candles to elicit even more relaxation.
• Enjoy an analog activity: Whether you take the time to write in a journal, read your favorite book, do a few yoga stretches, or spend time on an old-school puzzle, the goal is to do something that will help you go off to dreamland with ease.

 

Pro Tip: Make it easier to have a screen-free evening by making your nightstand (and bed) a tech-free zone. Keeping tech out of the vicinity of your bed will make it much easier to avoid doom-scrolling.

 

 

 

The Screen-Free Sunday Takeaway

If you’re like me, the idea of spending time *gasp* without a screen can seem impossible at first glance.

 

Many of us are attached to our phones at the hip, and computers help us function in everyday life.

 

But, with some planning and willpower, you can partake in the benefits of a screen-free Sunday and reset yourself for the upcoming week.

 

The easy and commitment-free method of putting screens aside for one day, or a portion of the day, can make a huge difference for your well-being.

 

Reminder: You don’t even have to unplug for the entire day to reap the benefits. Even one hour can be a big help towards giving your mind a break.

 

Analog tasks like reading or cleaning are easy ways to incorporate this practice. You can even maximize the time by putting a literal pen to paper and planning your week or brain dumping your thoughts.

 

However you decide to spend your time, your eyes and brain will thank you.

 

This Sunday, challenge yourself to have one screen-free reset window at some point in the day and see how you feel. Before you know it, this relaxing practice will be part of your weekend routine.