Digital detox checklist

Last month, I wrote about preparing for effective rest, and I was asked if I could turn that post into an actual digital detox checklist.

Traditionally, when people practice digital detox, they mean a complete ban on devices and connecting to the Internet. However, to me, this approach seems incredibly binary, extreme and not entirely helpful.

If we switch off all tech for a few days, we find peace, quiet and grounding in other aspects of our lives. However, upon our return, we may find a pile of messages and a long to-do list or some important unanswered messages from our family.

So if you want to plan a digital detox to improve your digital wellbeing habits, I recommend a softer, more nuanced approach with a gradual shift between time with and without devices, with and without an Internet connection.

People and Tasks

1. I informed all important contacts that I would be away and unavailable
2. I reminded all important contacts that I will be away and unavailable
3. I completed all critical tasks and projects 
4. I paused all other tasks and projects until I return
5. I created and shared the handover document with all important contacts
6. My handover document includes a crisis plan defining emergencies when people can contact me and appointed backup contacts to deal with crisis too 
7. I informed everyone that upon my return, I would need more uninterrupted time to catch up and get up to speed

Technology

1. I set up a clear, polite and firm email autoresponder providing an emergency contact while I am away
2. I organised my notifications – switched off all unimportant ones 
3. I organised my emails and project-planning apps 
4. I organised my documents and desktop folders
5. I organised my smartphone and tablet apps to prioritise the rest – moved work apps to the second screen 
6. I planned more time in my calendar to organise my tasks on the first day back 
7. I use my digital devices offline or less often during the restful time 
8. I plan for digital-free slots of time and check important news and family messages during a dedicated “connected” time in the day 
9. I use my digital devices only to connect with the present restful activities 
10. I use my digital devices to document my restful activities to treasure them more upon my return 
11. I use my digital devices in off-line mode as much as possible 
12. I spend the first day in the office adjusting my devices to the work rhythm again – organising incoming messages and notifications, planning my week in my calendar and project management apps 

My headspace

1. I started slowing down a few days before the annual leave
2. I practice mindfulness and grounding to stay in the moment and rest deeply
3. I practice not checking my work communication and focus on restful activities instead 
4. If I think of work while away, I do my best to bring myself back to a softer focus on here and now, knowing others can deal with work 
5. I practice an accepting, compassionate inner tone of voice (starting with “it makes sense to me that I am a bit tense; it will pass…”) 
6. I practice gratitude – each day, name three things I am grateful for 
7. I practice positive feelings – awe, love, appreciation of beauty, joy, spirituality, compassion, love of learning 
8. I connect with relational joy with others – play, dance, sports 
9. I pace myself 
10. If there is a crisis and I need to re-connect with work, I practice transitioning back to restful activities as soon as I can 
11. Upon my return, I accept making time to read all communication, organise myself and take it easy at first 
12. Upon my return, I protect my boundaries to go softly and to celebrate my restful time 

I hope this list is useful. Of course, we are all different, so if you choose to escape into the wilderness and stay off the grid for a few days, you can still use some of the points here. I would love to hear your ideas that we could include on this list. Let us know in the comments below.