📵 1. 24-Hour No-Screen Day

Yep. No phone. No laptop. No tablet. Just you, your thoughts, and maybe a puzzle or book. Warning: you might accidentally rediscover boredom—and it’s actually kind of glorious.

👉 Pro tip: Tell people ahead of time so they don’t file a missing person report.

🛏 2. No Phones After 8PM

Let’s be honest—nothing good happens on your phone after 8PM. Just doomscrolling, online shopping regrets, and Googling weird health symptoms.

Try reading. Journaling. Talking to a human in real life. Wild, I know.

☕ 3. Tech-Free Mornings

Don’t check your phone for the first hour of the day. No emails. No socials. No “just one video” that turns into 14.

Make coffee. Go for a walk. Stare at the wall like a Victorian ghost. Reset your brain before the chaos hits.

🍽 4. No Phones at Meals

Even if you’re eating solo. Resist the urge to scroll while you chew. Actually taste your food. Talk to your partner. Or just have a deeply romantic moment with your sandwich.

🧹 5. Social Media Spring Clean

Unfollow anyone who makes you feel annoyed, stressed, or less-than. Mute. Unfriend. Block. It’s not petty—it’s self-care.

Then delete one app you’re low-key addicted to for a full week. (Looking at you, TikTok.)

🧘‍♀️ 6. One Offline Weekend a Month

Take one weekend a month to go screen-light or screen-free. No streaming. No endless group chats. Just… the real world. Remember that?

Board games, hikes, naps, crafts, staring into the abyss—you pick the vibe.

🎨 7. Swap Scroll Time with a Hobby

Track how many hours you spend on your phone in a day (brace yourself). Now swap just one of those hours for a hobby. Anything counts: drawing, baking, yoga, playing kazoo.

Bonus points if it makes you feel like a person and not a content-consuming robot.

📚 8. Phone-Free Bedside Table Challenge

Charge your phone anywhere but the bedroom. Use an actual alarm clock. Read before bed. Stare at the ceiling. Be alone with your thoughts like it’s 1997.

Yes, it’s uncomfortable at first. That’s kind of the point.

✍️ 9. Analog Day

Go full retro:

  • Write in a journal instead of texting
  • Use a paper planner
  • Read a physical book
  • Take photos with an actual camera (if you’ve got one!)

Your grandparents did it. So can you.

🧠 10. Mindful Scroll Challenge

Every time you pick up your phone, ask yourself:

Why am I opening this? What do I really need right now?

Half the time, the answer is: “I’m bored.”
Guess what? You don’t have to fix boredom with TikTok. Sometimes… it’s okay to just be.

You don’t have to smash your phone or disappear into the woods to take a digital break. Small steps can reset your brain, recharge your soul, and remind you that you’re not actually a notification robot.

Try one challenge. Try them all. Or invent your own and make it weird. Just know that the real world? Still here. Still kinda awesome.