How Disconnecting from Technology Can Help Reconnect With Yourself

7 June 2025

We’re living in a time where our phones notify us more often than our own thoughts. Think about it — when was the last time you weren’t reachable? When was the last time you sat in silence without checking your phone, replying to a message, or refreshing your social feed?

If you're anything like most of us, "constant connection" has become your default setting. But here's the juicy truth: always being plugged in is slowly unplugging us... from ourselves.

Let’s talk about why and how stepping away from technology — even just for a bit — can help you tap into something deeper: YOU.

The Digital Hamster Wheel: Why We’re Always “On”

We live in a world that never shuts up. Notifications, emails, DMs, pings, pop-ups — it’s like trying to have a deep thought while someone keeps poking you in the arm.

The result? Mental clutter. Emotional burnout. A constant feeling of being "on" — even when you're technically supposed to be relaxing.

Tech has become our go-to fix, whether we’re bored, anxious, avoiding a task, or even just standing in line. Waiting without a screen? Unthinkable.

But constantly being stimulated by technology keeps us from getting in touch with those quieter, more insightful parts of ourselves.

So, let’s break it down: Why disconnecting from tech might just be the self-care breakthrough you didn’t know you needed.

What Happens When You Unplug?

When you press pause on the digital chaos, something kind of magical happens — your brain gets room to breathe.

Yes, breathe. Because mental space is real space. And when you’re not filling it with TikTok dances or endless scrolling, you begin to notice things:

- Your own thoughts (the peaceful ones AND the uncomfortable ones).
- Your body’s signals (tension, relaxation, hunger, fatigue).
- Your surroundings (like, huh, the sky is actually blue?!).
- Your emotions (turns out "meh" isn't a personality type).

You Start Hearing Your Own Voice Again

We don’t mean your out-loud voice (though, talk to yourself — no shame). We mean the voice inside that gets drowned out by digital noise.

The one that tells you what you really feel. What you actually want. Who you are under all the layers of "likes" and curated content.

That voice? It’s your compass. When you’re always plugged in, it gets fuzzy. But when you unplug, it comes through loud and clear.

The Science of Silence: How Tech Affects the Brain

Here’s where it really gets interesting.

Dopamine Overload

Every time you get a notification, your brain gets a little squirt of dopamine (the feel-good chemical). It’s like candy for your neurons.

But too much of it? It’s like eating sugar for every meal — you crash, you crave more, and pretty soon you're hooked.

This constant reward system can actually dull your ability to feel fulfilled by simpler, quieter pleasures. Like reading. Or walking. Or just being.

Screen Time and Stress

Studies have linked excessive screen time to increased levels of cortisol, the body's main stress hormone. That buzzing anxiety you feel after doom-scrolling the news for an hour? Yup, that’s your nervous system in overdrive.

When you step away from the screen, your body has a chance to reset. Like finally getting off a rollercoaster you didn’t realize you were on.

Embracing Boredom: The Gateway to Creativity

Boredom gets a bad rap. We’ve been trained to avoid it at all costs. But boredom is kind of like a blank canvas. You need it to create something new.

When you give your brain nothing to do, it gets busy doing its best work: forming connections, dreaming big, solving problems, making art, writing stories.

Think about it — how many of your best ideas come to you in the shower? That’s a screen-free zone. Coincidence? Nope.

By allowing yourself to be bored, you actually fuel your own creativity. That side project you've been meaning to start? The book you've always wanted to write? They live in your boredom — just waiting for a quiet moment to sneak out.

The Emotional Detox of Going Offline

Ever noticed how you feel more irritable or drained after scrolling through social media?

That’s not a fluke. Consuming everyone else’s highlight reel can lead to comparison fatigue. You start measuring your life against filtered snapshots and start feeling...less.

When you disconnect, you create space for acceptance and gratitude to move in. You stop comparing and start appreciating.

Reclaim Your Emotional Real Estate

Your mind only has so much bandwidth. When it's filled with images, opinions, and updates that don’t actually serve you, there's no room for emotional clarity.

Unplugging is like evicting the emotional squatters that have been living rent-free in your head.

Reconnecting With Your Body

Let’s be honest: most of us scroll more than we stretch. When we spend hours a day slouched over screens, we're not just mentally disconnected — we're physically disconnected too.

When you take time offline, you notice how your body feels. You might stretch more. Breathe deeper. Move intentionally. Rest fully.

You stop treating your body like a vehicle for your brain and start treating it like a whole experience unto itself.

Walking barefoot in the grass. Dancing in your kitchen. Lying on the floor, just because. These simple acts can remind you that you're not just a head attached to a phone.

How to Actually Unplug (Without Moving to a Cabin in the Woods)

We get it — going full off-grid isn’t in the cards for most of us. But you don't have to live in a Wi-Fi-free yurt to reap the benefits of disconnecting.

Here are some realistic ways to unplug:

1. Tech-Free Mornings

Start your day without screens for the first 30 minutes. Use the time to stretch, journal, make coffee, or just stare out the window. Let your own thoughts greet you before the world does.

2. Digital Detox Hours

Pick a set time each day — maybe it's right after dinner or an hour before bed — where you go completely tech-free. No phones, tablets, or TVs. Just you and the analog world.

3. Nature as a Reset Button

There’s no Wi-Fi in the woods, but we promise — the connection is better. Even a walk around the block without your phone can reset your mind and body.

4. Weekend Tech Sabbatical

Try going one full day a week without technology. Read a book. Bake something. Hang out with your kids without documenting it. It's weird at first — but then, kind of wonderful.

5. Set Boundaries with Apps

Remove social media apps from your phone (yep, we said it). Or at least log out after a set time. Make it inconvenient to get sucked in.

Reconnecting With Your Family (Parenting Bonus!)

If you're a parent, this hits harder. Kids model what they see — and if they see you glued to a screen 24/7, guess what they'll mirror?

By unplugging, you’re not just helping yourself — you’re giving your kids the gift of presence. You're showing them how to be still. How to be bored. How to create. How to… be.

Play board games. Tell stories. Build pillow forts. Laugh without recording it. Be the kind of parent your kids remember being with, not just taking pictures of.

Unplugging can transform not just your relationship with yourself — but your entire family dynamic.

The Unexpected Gifts of Doing Less

When you disconnect, you:

- Sleep better
- Think clearer
- Feel calmer
- Get creative
- Love deeper
- Laugh more
- Remember who you are

It sounds kind of dramatic, but it's true. When you stop filling every quiet moment with a screen, something wild and beautiful starts to bloom:

Your real life.

The Challenge: Just Try It

Here’s an idea — commit to one small unplugged habit this week. Maybe it’s tech-free mornings. Maybe it’s phone-free dinners. Maybe it’s leaving your phone at home while you take a walk.

Try it. See what happens.

You might discover a deeper sense of peace. You might hear your own thoughts again. You might even — dare I say it — like it.

The digital world isn’t going anywhere. But your sense of self? That’s something you don’t want to lose track of.

It’s time to reconnect — not with a Wi-Fi signal, but with your own soul.

Final Thoughts: Tune Out to Tune In

We spend so much time connected to everything... except ourselves.

Disconnecting from technology isn’t about becoming a hermit or hating progress. It’s about creating space to hear your own heartbeat. To feel your own breath. To live your life, instead of watching everyone else’s.

So next time you feel overwhelmed, overstimulated, or just a little lost — take the hint. Unplug. Even just for a little bit. It might be the most powerful reset button you’ve ever hit.