I think it’s safe to say that most of us have found ourselves caught in the web of technology, right? I know I have. My relationship with my phone is complicated, to say the least. It’s my go-to for everything — work emails, social media updates, even recipes for dinner. But lately, I’ve been feeling that familiar twinge of anxiety creeping in every time I scroll through my feed. I’ve noticed how, after spending too much time online, I feel drained, overwhelmed, and sometimes a little lost.

A couple of weeks ago, I had a moment that shook me. It was a beautiful Sunday afternoon, and I had promised myself I’d take some time to relax. Instead, I found myself glued to my phone, mindlessly scrolling through Instagram, Tik Tok and Twitter (Yes, I still call it that, please, don’t judge) . I was comparing my life to the highlight reels of others, thinking about how I haven’t reached a certain point, I haven’t accomplished things or how I and feeling drained in the process. When I finally looked up, the sun was setting, and I felt like I’d wasted the day.

That was my wake-up call. I realized I needed a break from all the digital noise. But let’s be real — the thought of disconnecting felt both freeing and terrifying. How could I keep up with everything? What if I missed something important? But deep down, I knew I had to try something different. I was tired of feeling drained.

So, I decided to take baby steps. I started with my evenings. I told myself I’d put my phone away for an hour before bed. Just one hour. At first, it was hard! I’d reach for my phone out of habit, checking for messages and notifications. But slowly, I started to feel a little lighter when I resisted that urge.

During that hour, I picked up a book I had been meaning to read and even tried my hand at painting again, something I hadn’t done in ages. It was refreshing to dive into something that didn’t involve a screen. I felt a spark of joy that had been missing for a while.

The Struggle Is Real

But let’s not pretend this journey has been easy. I still find myself slipping back into old habits. Some days, I still catch myself scrolling when I should be unwinding or spending quality time with loved ones. The FOMO is real, and it often tugs at me. What if my friends are sharing something fun, or what if a potential client reaches out?

There are days when I struggle with the idea of missing out on what’s happening online. But I’m learning to remind myself that it’s okay to step back. My mental clarity is more important than staying plugged into everything 24/7.

As I continue this digital detox journey, I’m figuring out what works for me. I’ve found that setting specific times to check my email and social media helps. I can’t say I’ve nailed it yet, but I’m trying to find that balance. On days when I feel overwhelmed, I remind myself to take a breath and step away from my phone.

One of the most surprising benefits of this journey has been the rediscovery of simple pleasures. I’ve started to cherish those moments of quiet — sipping my morning coffee without scrolling, going for walks without my headphones in, and even having conversations where we’re not all staring at our phones. It’s not about completely disconnecting; it’s about finding a way to connect more meaningfully with myself and those around me.

I also realized that this digital detox isn’t just about cutting back on screen time. It’s about making room for reflection and gratitude. I’ve started keeping a gratitude journal, where I jot down a few things I’m thankful for each day. This practice has shifted my focus from what I lack (often highlighted on social media) to what I already have — my health, my supportive friends, and the little moments of joy that make life beautiful.

Taking the time to reflect has also helped me become more intentional about how I use technology. I’ve begun to question the value of what I consume online. Is it uplifting? Is it enriching? If not, it’s time to unfollow or mute accounts that don’t contribute positively to my life.

I’m still on this journey, figuring it out day by day, but I genuinely believe that taking these small steps can lead to a more balanced life. I share this not because I have it all figured out — far from it — but to let you know that if you’re feeling overwhelmed by technology, you’re not alone. We’re all navigating this digital landscape together.

So, if you’re feeling the weight of screens in your life, maybe consider taking small breaks. Put your phone down during meals, or designate phone-free zones in your home. You might be surprised by how liberating it can feel to reclaim those moments.