Unplug

 2,048.68  75.88

We live a digitalized life. Over 80% of the population owns a mobile device,
and 57% of them have more than one type of device. Not only are our
electronic devices connected to the internet, but it is also in our car, the
fridge, our watch, our games, and even our home.

It is becoming very challenging to put the phone down. Not only are most
people working in front of a screen all day, but most do it at home too.
Several people go home after work and sit in front of the TV and browse
their phone.

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Introduction……………………………………………………………………………………………………….. 7
Chapter 1: The History and Current State of Our Digital Life…………………………….. 13
The History………………………………………………………………………………..13
The Current State……………………………………………………………………….14
Chapter 2: The Digital Impact on Your Body …………………………………………………….. 16
Obesity……………………………………………………………………………………..16
Vision ……………………………………………………………………………………….16
Posture……………………………………………………………………………………..17
Sleep………………………………………………………………………………………..17
Chapter 3: Learn to Sleep Again ………………………………………………………………………. 19
Create a Schedule………………………………………………………………………19
Create a Ritual …………………………………………………………………………..19
Create a Comfortable Atmosphere ………………………………………………..20
Avoid Certain Foods or Substances……………………………………………….20
Turn Off Your Devices …………………………………………………………………21
Room Make-Over……………………………………………………………………….21
Talk to an Expert ………………………………………………………………………..21
Chapter 4: The Digital Impact on Your Mind……………………………………………………… 23
Dopamine: The Feel-Good Hormone ……………………………………………..23
Anxiety ……………………………………………………………………………………..24
FOMO: Fear of Missing Out………………………………………………………….24
Phantom Vibration Syndrome ……………………………………………………….24
Depression ………………………………………………………………………………..25

Attention……………………………………………………………………………………25
Chapter 5: How You Can Improve Your Attention and Awareness ……………………. 27
Exercise ……………………………………………………………………………………27
Meditate ……………………………………………………………………………………27
Read ………………………………………………………………………………………..28
Write in a Journal………………………………………………………………………..28
Make a List………………………………………………………………………………..28
Chapter 6: How the Digital World Is Shaping Your Behavior…………………………….. 30
Chapter 7: Practice Emotional Awareness ……………………………………………………….. 33
Chapter 8: Planned Solitude: Learning to Be Connected With Yourself ……………. 36
Go for a Ride……………………………………………………………………………..36
Go to a Local Café………………………………………………………………………36
Go for a Walk …………………………………………………………………………….37
Go to a Retreat…………………………………………………………………………..37
Chapter 9: Developing a Healthy Relationship and Other Practical Ideas …………. 39
Tech-Free Rooms……………………………………………………………………….39
Unplug Time………………………………………………………………………………39
Let It Die……………………………………………………………………………………39
Take a Class ……………………………………………………………………………..40
Join a Club ………………………………………………………………………………..40
Boardgame Night………………………………………………………………………..40
Ignore Notifications……………………………………………………………………..41
Chapter 10: A 21-Day Plan to Disconnect for Good. …………………………………………. 43
Preparation………………………………………………………………………………..44

DAY 1: MONITORING SCREEN TIME …………………………………………..47
DAY 2: PLANNED OFFLINE ………………………………………………………..47
DAY 3: EMOTIONAL AWARENESS………………………………………………49
DAY 4: PLANNED OFFLINE 2………………………………………………………50
DAY 5: CHARGE UP…………………………………………………………………..52
DAY 6: GET SOME FRESH AIR……………………………………………………53
DAY 7: IT’S YOUR CHOICE! ………………………………………………………..54
Day 8: BEDTIME ROUTINE …………………………………………………………55
DAY 10: MINDFULNESS EATING…………………………………………………57
DAY 11: MINDFULNESS WALKING………………………………………………57
DAY 12: MINDFULNESS BROWSING …………………………………………..58
DAY 13: MINDFULNESS BREATHING 2 ……………………………………….59
DAY 14: MINDFULNESS BROWSING 2 ………………………………………..60
Day 15: REFLECTION…………………………………………………………………61
DAY 16: UNPLUG ………………………………………………………………………62
DAY 17: 24 HOUR CLEANSE ………………………………………………………62
DAY 18: NOTIFICATIONS OFF…………………………………………………….63
DAY 19: 2 HOURS ONLY…………………………………………………………….64
DAY 20: LEAVE YOUR PHONE AT HOME …………………………………….65
DAY 21: SUCCESS…………………………………………………………………….66

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