7 Day Social Media Detox Challenge

I don’t know about you, boo, but I have been spending WAY more time on my phone the last three months while quarantined. And in doing so, I have found myself to be seriously slacking in other areas of my life. I haven’t been doing anything active, have seriously slacked off on my eating habits, and my sleep patterns have become erratic.

Back in February, I took a 4 week detox from social media and it was absolutely life changing. So I wanted to present us all with a 7 day challenge now that things are starting to open back up and there are more things to do.

Seven days. No social media. No excuses.

If you’re here, there’s a chance you’re considering the removal of social media from your life. Or at the very least, you recognize that there might be an issue that needs addressed. First off, good start. Secondly, let’s formulate a plan!

For my detox back in February, I deleted Facebook, Messenger, and Instagram off my phone. Those are the only social media I use, but it’s up to you if you want to do a full cold-turkey detox or just want to remove one app or your own combination of apps if you use several. This challenge is entirely customizable.

Why You Should Consider A Detox

Ever wasted more than half of your day going back and forth between Facebook, Instagram, Twitter, repeat? If you’re like me, you definitely have. The worst part, I had no recollection of what I saw, what I read, what I liked, what I commented on…nothing. If you are like me, then we are literally a couple of social media zombies.

There are plenty of reasons I could give you to consider a social media detox, but here are my top reasons:

  • Losing sleep
  • Interfering with work
  • Interfering with family time
  • Constantly feeling the need to compare ourselves with others
  • Headaches from staring at the screen for too long
  • STALKING others (anyone else end up on someone’s best friend’s cousin’s sister’s hairdresser’s page or is it just me?!)
  • Too much time spent thinking of captions, pictures, or statuses we are going to post
  • Emotional fatigue from focusing on so many other people’s problems. (It really isn’t important to know what your friend’s sister’s cousin’s baby daddy is doing in jail this time. I promise you.)

For those on a fertility journey, these reasons are even bigger. Because when you start suffering from these side effects, your body, mind, and soul start suffering from neglect. And take it from someone who’s tried it: You won’t have a healthy pregnancy if you are unhealthy!

Photo by Omkar Patyane on Pexels.com

7 Day Plan

Pre-Detox

Decide whether you are going to do a full detox (deleting apps) or just an endurance detox (limiting time on apps). I will color code each day so you can follow along depending on which detox you chose. Remember that each day builds on the day before, so you’ll want to just add each day’s detox activity to the activities from the days prior. Be sure to get a notebook and pen to record your thoughts at the end of each day!

Involve your friends & familyMake yourself accountable to your decision to unplug by telling your friends and family about it. Ask them to call you out if you duck off to write an email or keep your phone on the table during dinner. Even just knowing they’re watching out for you will help you stay unplug from technology and, if that fails, public shaming should keep your relapses to a minimum.

Day One

Delete your social media apps – This can be all of the apps, if you’re going all in, or just the ones you feel you need to detox from. For me, I will just be removing Facebook from my phone this time around because that is the app I find myself wasting the most time on these days. You can only scroll through your news feed and stand seeing the same posts over and over so many times. Plus with all the recent negativity there, I know that it can’t be good for my mental and emotional state.

Create a new folder for all of your social media apps and move it to the farthest screen in your phone (be sure to shut off push notifications!!) – This is a great way to get your feet wet but to still be available in an emergency.

Both methods – At the end of the day, record your thoughts about the changes and challenges that occurred after limiting your access to social media. How often did you find yourself reaching for your phone? Were there any changes to your mood, eating habits, etc? Be as detailed as possible.

Day Two

Move your phone to your purse or another room during meals. – This decreases the chances of you playing with it out of habit and allows you to better focus & participate not only on your meal but also in any conversations going on around you.

Schedule 2x a day @ 20 minutes each to check social media – And then stick to it!!!! I found that the best way for me to do this is on lunch and after work. You may find other times that work better for you.

Both methods – At the end of the day, record your thoughts about the changes and challenges that occurred after limiting your access to social media. How often did you find yourself reaching for your phone? Were there any changes to your mood, eating habits, etc? Did you learn anything about the world around you? Be as detailed as possible.

Day Three

Set a strict ‘technology’ bedtime – We’ve known for some time now that the blue light from our screens can really mess up our sleeping patterns, but I bet I’m not the only one who has a last peek at the phone before bed? Set a bed time for your technology. And experts recommend that this should be around two hours before your actual bedtime to give you enough time to wind down. You could even do this for the whole family and turn the wifi off at a set time giving yourselves time to talk, play games, read or catch up with Game of Thrones. And then, easier said than done I know, you have to stick to it!

Turn off your phone at 7 pm and engage with your family or take care of yourself – For our family, this is right around dinner time. So cook a family meal together, go on an evening walk, watch a movie with your loved ones, etc.

Both methods – At the end of the day, record your thoughts about the changes and challenges that occurred after limiting your access to social media. How often did you find yourself reaching for your phone? Were there any changes to your mood, eating habits, etc? Was your meal more enjoyable without your phone? Be as detailed as possible.

Day Four

Eat lunch with a friend or group of friends – Encourage them to put their phones down for the entire meal. Or, better yet, you’re all detoxing together and just leave your phones in your purses/pockets!

Leave/shut your phone off for an hour after you wake up – This is for both groups! I would have to shut my phone off once my alarms go off no matter which group I was in, but I definitely encourage you to follow through on this one for the remainder of the challenge. I found that I got so sucked into social media that I ended up running late to work every morning!

Both methods – At the end of the day, record your thoughts about the changes and challenges that occurred after limiting your access to social media. How often did you find yourself reaching for your phone? Were there any changes to your mood, eating habits, etc? Did your morning go more smoothly? Be as detailed as possible.

Day Five

Bring a book or write a book – Checking emails and social media on the train or while waiting in line may seem like the ultimate time management, but all those different images, clips and emails are actually making you unfocused. Carry a book with you instead, or at least use the Kindle app on your phone and switch of the mobile signal. Or maybe you can put that time to even better use, switch the phone off altogether and use it to write? An extra hour or two a day could help you get to first draft in just a few months. Will you even remember the time you spent on Facebook then?

Go on a digital diet (not just social media) – Just like you’d count your calories or activity steps to help you drop a few pounds, why not start counting your technology time? Take note of how many times a day you check your emails, surf the web, or browse social media, and then try reducing it by 10%, or cutting out one or more of those sessions a day. And, with your extra time, try adding in an exercise class, or a writing session, or just some focused family time?

Both methods – At the end of the day, record your thoughts about the changes and challenges that occurred after limiting your access to social media. How often did you find yourself reaching for your phone? Were there any changes to your mood, eating habits, etc? What activities did you do today instead of being on your phone? Be as detailed as possible.

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Day Six

Get active – If you find that you get into the ‘tech haze’ when you’re on the move because you’ve had your face buried in your device on the way to a meeting, the office (if you have one), the shops, or a friend’s house, then change your mode of transport. Try something that means you can’t be on the device, or can only be hands-free. Ride a bicycle, or put on some runners and jog to work. Or travel with a friend or colleague. Whatever works to stop you reaching into your pocket and clicking that typepad.

Take a mini- break – If you’re struggling with a serious technology overdose, then take the tech version of a mini-break and leave your phone at home. I know it might be painful, but the world will not end if you do not post details of your day on Facebook. And if this is too hard, then take a real mini-break to a location without connection — a health spa, perhaps, or a forest retreat?

Both methods – At the end of the day, record your thoughts about the changes and challenges that occurred after limiting your access to social media. How often did you find yourself reaching for your phone? Were there any changes to your mood, eating habits, etc? What activities did you do today instead of being on your phone? Be as detailed as possible.

Day Seven

Be more ‘in the moment’ – One of the biggest costs we pay for our societies’ addiction to constant connection is that we are no longer living in the moment. But you can buck that trend and still practice functioning in the here, now, and physical. Enjoy just living in the moment: go for a walk in a suburb, or a location you don’t know — and don’t take your google maps! If you live in a city, go on a random train or tube ride without scheduling the trip on your travel app. Leave a note on the kitchen table instead of texting your partner with your dinner plans.

Get some good pen and paper and write some snail mail – Yes! The post is still in service, and you can still reach your friends and loved ones the old way, via snail mail! How long has it been since you’ve penned a letter to a friend instead of writing a quick text or email? Don’t wait for their birthdays to write them a card or letter and tell them how much you care for them! I don’t know about you, but I still LOVE getting snail mail from friends and family! It always makes me feel so grateful and special that they took the time to write and send me a letter or postcard. This exercise will not only help you unplug from the internet and social media, but will help you to reconnect in a special way with special people in your life.

Both methods – At the end of the day, record your thoughts about the changes and challenges that occurred after limiting your access to social media. How often did you find yourself reaching for your phone? Were there any changes to your mood, eating habits, etc? What will you be keeping from this week? What were the results of your 7 day detox? Be as detailed as possible.

Related Posts


Make sure you grab a copy of my FREE guide 5 Steps To Increase Your Fertile Cervical Mucus & my FREE Self-Care Mini Course. You can access either one by clicking on the title. These are packed full of information that you can begin implementing today to put yourself one step closer to getting pregnant, naturally.

If you’re looking for a group of like-minded women with which to share your fertility wellness journey, be sure to check out my Whole Body Fertility & Wellness Facebook group today!


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