Take an Unplugged Break

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Table of Contents hide

1 A call to quiet the noise, soften the grip, and reconnect with what truly nourishes.

2 Here are a few gentle ways to begin:

2.1 Begin the Day Intentionally

2.2 Create Tech-Free Pockets of Time

2.3 Let Silence Be Enough

2.4 Notice the Habit Loops

2.5 Be Informed, Not Consumed

3 MORNING RITUAL (10–20 minutes)

4 EVENING RITUAL (10–20 minutes)

5 Final Thoughts

A call to quiet the noise, soften the grip, and reconnect with what truly nourishes.

Lately, the world is vibrating with an undercurrent of tension. War, unrest, economic uncertainty—it’s all just a scroll or swipe away. And while we want to stay informed, care deeply, and be present citizens of this beautiful and broken world, sometimes it’s too much. Our nervous system could use a break!

And yet, we reach for our phones. Again and again. A quick check of email. A swipe through headlines. A scroll through other people’s lives. We click and refresh and consume, often without realizing we’re feeding a kind of subtle anxiety that hums in the background of our days.

I say this with love because I do it too. We all do.

But here’s the quiet truth: we are allowed to step away.

We can sit with our morning cup of tea and enjoy its warmth without checking the news. We can walk in the woods without needing a podcast in our ears. We can unroll our Yoga mat and move through a practice from memory—no video, no app, no guided voice—just breath and body and the sound of the wind outside the window.

Having an unplugged moment isn’t about abandoning technology. It’s about softening our grip on it. Creating a more balanced relationship—one where we use it mindfully instead of letting it use us.

Here are a few gentle ways to begin:

Begin the Day Intentionally

Before reaching for your phone, try reaching for your breath. Light a candle. Sip your coffee or tea slowly. Watch the light shift in the room. Ask yourself what you need before letting in the noise of the world.

Create Tech-Free Pockets of Time

Choose an hour—or even 20 minutes—to put your phone away each day. Could you place it in another room? Go outside. Stretch. Sit. Let your senses reawaken to the real world around you.

Let Silence Be Enough

You don’t always need to fill the space. Try a Yoga practice without guidance, led by intuition and breath. Go for a hike and listen to the crunch of gravel, the song of birds, and the rhythm of your footsteps. Let your nervous system recalibrate.

Notice the Habit Loops

Be curious. When do you tend to check your phone the most? Is it boredom? Discomfort? Habit? Once you notice the pattern, you can shift it—gently, compassionately.

Be Informed, Not Consumed

You can care deeply about the world and still protect your peace. Choose your sources. Limit your scroll. Permit yourself to take breaks from the heaviness to return more grounded and clear-eyed.

Technology isn’t the enemy. It connects us, teaches us, and gives us access to beautiful tools and inspiring voices. But if we’re not careful, it can become a substitute for presence—a distraction from the very life we long to live.

So let this be a quiet invitation:
Step away from the screen. Step into your breath. Into your body. Into the moment that’s right here, waiting for you.

MORNING RITUAL (10–20 minutes)

Breathe Awake
Sit quietly and take five deep, mindful breaths. Let your senses gently rise with the day.
Savor a Sip
Make your tea or coffee and drink it slowly, with full attention: no scrolling, no news—just warmth and presence.
Light + Listen
Light a candle or open a window. Notice the morning sounds—birds, wind, the hum of the world waking up.
Journal What’s on Your Heart
Open your journal and write what’s present for you. It may be something joyful, heavy, or just a quiet observation. Let your mind clear itself on the page. End with choosing three things you’re grateful for today—your breath, family, sunlight, kindness, patience.
Set Your Intention For the Day
What do I want to feel today?
What deserves my energy?
Let this guide your choices throughout the day.

(Optional: Move through a few gentle Yoga poses or stretches.)

EVENING RITUAL (10–20 minutes)

30–60 minutes before bed:

Power Down
Turn off or silence your phone. Place it in another room if you can. Let this be your time to settle inward.
Soften the Light
Dim the lights. Light a candle, burn a little incense, or diffuse calming oils like lavender or cedarwood.
Move + Unwind
Gently stretch or do a favorite restorative Yoga pose. Let the day melt out of your body.
Reflect
Ask yourself:
What brought me joy today?
What can I let go of before sleep?
Rest in Stillness
Sit silently for a few minutes, or lie down and breathe slowly. Let quiet be your closing ritual.

Final Thoughts

So maybe we don’t need to toss our phones into the sea or move to the woods to find stillness. Perhaps we need to pause more often. We can choose to begin the day with breath, not breaking news. We can let silence be a friend again. We can step outside without earbuds, hear the wind in the trees, and remember that presence is always within reach.

Because life is not lived through a screen—it’s lived in the feel of sunlight on your skin, the rhythm of your feet on a forest trail, the sip of warm tea held between two hands. It’s in the hard conversations, the joyful ones, the simple human moments we miss when we’re scrolling past.

So unplug—not forever, but long enough to feel your rhythm again. Enough to remember that you are not a machine made to refresh and respond. You are a living, breathing, loving being who needs to stay connected to life.