Taking a break from your screens isn’t about going off the grid completely. It’s about creating boundaries with technology so you feel more present, focused, and balanced, without feeling like you’re missing out. If you want to cut back on screen time, sleep better, or just reclaim some mental space, here’s how to reset your relationship with your devices and make it actually stick.
Why take a digital break?
We live in a world where our screens demand our attention 24/7 and while technology is amazing, too much screen time can lead to:
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Increased stress and anxiety from the constant flood of notifications
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Poor sleep quality due to blue light exposure before bed
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Decreased productivity from constant distractions
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Less meaningful real life interactions because we're glued to our phones
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Eye strain and headaches from hours of staring at screens
Stepping back from your screens helps break the cycle of compulsive scrolling, create better habits, and restore overall balance in your life. Scrolling also tends to crowd out the things that keep us well, like exercise, face-to-face time with friends, and enough sleep.
How to start your digital break
1. Track your screen time (and believe it)
Before you can cut back, you need to know how much time you’re actually spending on your devices. Most of us think we’re only on our phones for a couple of hours a day…until we check the numbers.
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On iPhone, go to Settings > Screen Time to see your daily and weekly usage.
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On Android, go to Settings > Digital Wellbeing for similar stats.
Seeing your screen time in cold, hard numbers can be eye opening (aka terrifying), but it’s the first step to taking control of your habits.
Once you know where your time is really going, start setting boundaries with your tech. You don’t have to brute force it on pure will power, there are apps and settings that can help you - use them!
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Use built in app limits - Both iPhones and Androids let you set time limits on social media apps so you can still connect with friends and be up on trending topics but you can’t doom scroll for hours on end.
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Download a minimalist phone launcher - Apps like Brick turn your home screen into a simple, distraction free space, removing non essential apps and icons that tempt you to open unnecessary apps.
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Try a lockout app - Apps like Freedom, One Sec, and Forest block access to certain apps for a set period, so you can focus without temptation while you complete a task.
Social media is designed to be endlessly engaging, but taking a break (even for 24 hours or a weekend) can help you reset your habits and see how much mental space it frees up. The first day might feel uncomfortable but you’ll be surprised by how quickly your brain can successfully replace scrolling with other attention filling activities or hobbies.
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Try deleting one app at a time instead of going cold turkey.
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Replace social scrolling with another activity (reading, exercising, or journaling). Swapping 30 minutes of scrolling for a physical book is an easy place to start.
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If you use social media for work, set specific times to check it instead of constantly refreshing your feed.
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Pick a day or an afternoon each week where you stick to the basics: calls, texts, and email only.
4. Create tech-free zones and times
Designate certain spaces or times of day where screens are off limits.
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No phones in bed - Charge your phone outside your bedroom and use an old school alarm clock instead.
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Tech free meals - Put your phone away while eating and actually enjoy your food and conversation. Out with friends? Stack everyone's phones in the middle of the table. First person to reach for their phone during the meal foots the bill.
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Set "off hours" - Give yourself a cutoff time for screens in the evening to help unwind before bed. 60 mins of screen free time before bed will make it easier to fall asleep and stay asleep, and high quality sleep matters for nearly every part of how you feel the next day.
5. Get outside
Screens can’t give you the smell of trees or a breeze on your face, so try spending some of your screen-free time outdoors. Even a 30-minute walk around the block counts.
In one Stanford study, people who took a 90-minute walk in a natural setting reported less rumination (going over the same negative thoughts) than people who walked through a busy urban area, and brain scans showed matching changes. (Bratman et al., 2015)
If you want to go further, try shinrin-yoku (森林浴), the Japanese practice of “forest bathing.” It simply means taking in the forest atmosphere: walk slowly, leave your phone in your pocket, and pay attention to what you see, hear, and smell. It’s been studied widely in Japan as a way to relax and recharge.
How matcha can help you take a digital break
This might feel like an unexpected way to support time away from your screens but it really works. Swap mindless scrolling for mindful sipping.
Matcha green tea contains L-theanine, an amino acid many people find helps them feel calm and focused. It gives a natural, sustained energy boost without the jittery effects of coffee, making it perfect for:
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Morning rituals - Instead of grabbing your phone first thing, start your day with a matcha latte and a few moments of quiet. The ritual of making a matcha takes just a few minutes and the reward of taking your first sip can replace the pop of adrenaline you get when picking up your phone. Add a few minutes of meditation while you sip and you have a screen-free start to the day.
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Midday focus - If you tend to get distracted in the afternoon, a matcha break can help recenter your focus without reaching for your phone. Instead of scrolling, read a book or journal while you wait for the water to boil and then make yourself an iced matcha.
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Evening wind down - A light, decaf matcha drink is a calming replacement for late night screen time. As you sip, take the time to take inventory on how the matcha drink is making you feel in both your body and your mind. Reflect on how productive your day was with less screen time and give yourself a pat on the back for putting in effort.
Replacing a tech heavy habit with a calming, intentional ritual like making and enjoying a cup of matcha can help shift your mindset and make time away from screens feel more like self care with yummy rewards than an all out tech deprivation.
The Bottom line
A digital break isn’t necessarily about giving up technology entirely, it’s about creating a healthier relationship with your screens so they serve you, not the other way around. Start with whatever feels practical, something you won’t burn out on, and build from there. Try it for a day, a weekend, or even just a few hours and see how much better you feel.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
Anandpara, G., Kharadi, A., Vidja, P., Chauhan, Y., Mahajan, S., & Patel, J. (2024). Cureus, 16(4), e58719. https://doi.org/10.7759/cureus.58719
Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112
Sokary, S., Al-Asmakh, M., Zakaria, Z., & Bawadi, H. (2022). The therapeutic potential of matcha tea: A critical review on human and animal studies. Current research in food science, 6, 100396. https://doi.org/10.1016/j.crfs.2022.11.015
