Let’s be honest — as mums, we’re juggling a lot. Between school runs, meal planning, work, social commitments, and keeping the household running, it’s no wonder our phones have become our go-to tool for getting things done — and sometimes, just getting through the day. But have you ever caught yourself scrolling mindlessly and wondered, “Where did that hour go?” Or felt like you were present in body but not quite in mind?
If so, you’re not alone. Many of us feel the pull of screens more than we’d like. And while technology can be incredibly helpful, too much of it can start to chip away at the moments that matter — the bedtime chats, the spontaneous playtime, the uninterrupted cups of tea.
The good news? You don’t need to go completely off-grid to make a meaningful change. A simple 7-day digital detoxcan help you hit reset, feel more connected, and rediscover joy in the everyday. Think of it as a gentle way to carve out space for yourself and your family — to feel less overwhelmed and more in control, calm, and present.
Let’s take it one day at a time.
Day 1: Assess and Plan
Start by reflecting on how you currently use your devices. Are you picking up your phone out of habit or boredom? Identify what you’d like to reduce and think about the screen-free things that light you up — reading, walking, gardening, or chatting with a friend.
Day 2: Screen-Free Starts
Create device-free zones in your home — like your bedroom or the dining table. Turn off notifications that constantly ping for your attention. Introduce a screen-free morning ritual to set the tone for the day — it could be journaling, stretching, or sipping your morning coffee without distractions.
Day 3: Focus on Real-World Connections
This is a day to reconnect — really reconnect. Have face-to-face conversations, plan a playdate or coffee catch-up, or attend a local event. Try leaving your phone in your bag or pocket to stay focused on the people around you.
Day 4: Prioritise Screen-Free Activities
Block out time in your day for screen-free fun — reading a book, going for a walk, baking with the kids, or even doing a puzzle. Use a paper journal or planner to keep your hands off your phone.
Day 5: Reflect and Review
Take stock of how you’re feeling so far. What’s been easier than expected? What’s been tough? Adjust your plan if needed. Journaling even a few thoughts can help you stay motivated and track your progress.
Day 6: Delete Apps and Block Sites
Time to tidy up your digital space. Delete apps that drain your time or attention. Use tools to block websites that distract you, and set alarms to remind you to take regular screen breaks.
Day 7: Build Healthy Digital Habits
As your detox wraps up, reflect on the habits that have helped you feel more present and in control. Keep screen-free rituals going, prioritise real-life connection, and hold onto the simple joys of less screen time and more meaningful moments.
Final Thoughts
This isn’t about perfection — it’s about progress. A digital detox isn’t meant to make life harder; it’s a chance to reclaim time, presence, and peace. You deserve to feel calm, focused, and connected — and even small steps can make a big difference. So go gently, trust yourself, and enjoy what unfolds when you unplug — just a little.
