Gentle Tools To Help When Life Feels Heavy.
“Almost everything will work again if you unplug it for a few minutes, including you.” -Anne Lamott
It would be nice to completely unplug from the world for as long as we need to without worrying about anything else. Since most people, myself included, don’t have this luxury, I’ll share what it means to unplug, why we don’t like to do it, and some of my favorite ways to unplug and disconnect when life gets busy and heavy.
What It Means To Unplug.
According to the Miriam Webster Dictionary, to unplug is to remove a blockage or to physically disconnect from something.
For me, unplugging means getting away from it all so I can recharge physically, mentally, and emotionally. This is easier said than done and there are reasons why we don’t like to do it.
Why We Don’t Like To Unplug.
We Have A Fear Of Missing Out
The Fear Of Missing Out, or FOMO, is one of the biggest reasons why we don’t like to unplug. I’ll give you an example from my own life.
I went through most of my young life without a cellphone and even spent a third of my college years without one. I only got my first cellphone when I moved out of my parents’ house to finish my undergrad, and to call them for emergencies.
Now, I can’t go anywhere without my phone because of FOMO. I use my smartphone for lots of things like sending my husband gifs, paying bills, finding the best place to eat dinner with my kids, or scrolling through social media for my friends’ latest pictures.
We’re Wired For Connection
Another reason why we have a hard time unplugging is that humans are innately social creatures and we naturally want to connect with other human beings. This is how we were able to survive for thousands of years.
Nowadays, we spend an average of 4 hours a day connected to our cellphones. Unfortunately, it disconnects us from each other in so many ways and also keeps us tethered to our devices so we can never truly get away.
We Work Too Much
According to the American Psychological Association, more than half of employed adults check work messages during the weekends, before and after work, and when they are home sick.
More than 40% confessed that they worked even while they were on vacation. This makes it especially difficult to get away and get some much needed rest.
Fortunately, it’s possible to get away, even from our work, phones, and FOMO.
My Favorite Ways To Unplug And Disconnect With Life Gets Busy And Heavy.
Because I can’t afford to take a vacation every time I need to unplug, here are my 10 simple, favorite ways to disconnect & recharge when life gets busy and heavy.
1. Keep Your Cellphone Out Of Reach.
This one is hard for me and I’m sure you can relate. I take my cellphone with me everywhere, so it’s harder in theory than in practice.
But I find that when I do, I feel more relaxed because my brain isn’t constantly searching for stimulation.
I can enjoy my shower, my breakfast, and even my family because I don’t have my cellphone to distract me.
Also, it’s easier to silence my phone and keep it out of reach than it is to silence notifications.
So as much as I can, I try to keep my cellphone out of reach so I can relax and be at peace when I’m at home.
2. Do A Digital Detox.
My digital detox is refraining from looking at email and social media at least once a week for 24 hours.
Digital detoxing might look different for you, but generally, it’s cutting out digital devices for a certain period of time to give yourself a chance to unplug and disconnect from them.
Because I’m not scrolling on my phone to distract myself and find something entertaining while I’m digital detoxing, I can enjoy what’s in front of me and be more present with those around me.
3. Check Your Email Once A Day.
Email can suck you into a time warp. I would know because I’m guilty of checking my email at all hours of the day.
When I see something interesting, I click on it and it takes me to an enticing article, and before I know it, an hour has gone by.
To prevent this, I try to limit checking my email to once or twice a day. I also try my best not to reach inbox zero because I know it’s never going to happen so it’s better if I just let it go.
Of course this is easier in theory than in practice, but I keep at it because it truly does get easier with time and I can enjoy my time away from email even more.
4. Leave Your Work At Work.
Some people check work emails or make client calls, even after coming home from work.
It might seem like you can get ahead by squeezing in more work, but it can be counterproductive.
I don’t know about you, but after spending hours at work, my mind starts to shut down. I can’t think as clearly and I make more mistakes.
So the best thing you can do to help your mind and body recharge is to leave work at work so you can rest & rejuvenate at home.
5. Set Up A Digital Free Zone.
A digital free zone gives you space to unplug & re-energize so you can reconnect with yourself & your loved ones.
I make a point to keep our dinners digital free as much as possible. This gives me and my family a chance to enjoy our food and each other’s company.
Pick any space in your home and designate it as a digital free zone. This can be your bedroom, dining room, or even a cozy little corner of your house.
6. Go For A Slow Walk.
Walking is a great way to help you unplug, especially if you are feeling anxious or if you’ve been working on something for a long stretch of time.
I would suggest taking a slow walk outdoors for at least 10 minutes if you can. If you absolutely can’t go outside for 10 minutes, shorten the length of the walk or do it indoors.
Walking slowly, even from your bedroom to the kitchen, gives your mind a break by shifting its focus. It’s a great way to reset, refocus, and recharge.
7. Take Frequent Breaks.
Taking frequent breaks is like snacking. You get small bumps of energy throughout the day by taking a few minutes to rest.
When you allow yourself more breaks, you prevent yourself from burning out by the end of the day.
Taking more breaks can help you:
- Reduce fatigue.
- Increase your motivation.
- Stay focused on your task.
- Process information better.
- Feel more balance and harmony in your personal life.
8. Meditate.
Meditation is a wonderful way to unplug each day. You don’t have to spend hours doing it either.
You can spend just a few minutes each day meditating to reap the health benefits.
There are many ways to meditate, like doing a 5-minute breathing session, going for a short walk, eating your lunch slowly, or doing something you really enjoy without distraction.
9. Hydrate, Hydrate, Hydrate.
Here’s a life hack I learned after reading the book, “The Good Enough Job” by Simone Stolzoff.
If you want to have more breaks without having to think about it, let Mother Nature do it for you.
Not only does it properly hydrate you, you’re forced to get up & take a break, even if it’s just going to the bathroom.
It’s not the most ideal way to unplug, but if you’re like me & spend hours working at your desk without getting up, it can help tremendously.
Here’s how to do it:
If you weigh 150 pounds and divide by 2, then you get 75 pounds. Replace the pounds with ounces, and total amount of water you’re supposed to drink in a day is 75 ounces.
10. Practice JOMO.
The next time you feel like reaching for your cellphone or television remote, remember JOMO.
Kristen Fuller, M.D., a writer for Psychology Today, found that JOMO is “the emotionally intelligent antidote to FOMO (Fear Of Missing Out) and is essentially about being present and being content with where you are at in life.”
Although the study focused on social media users who had FOMO, JOMO can be an antidote to other behaviors that keep us from unplugging, such as being work obsessed and having a constant drive to achieve status & success.
Instead, JOMO can help you be fully present for the things matters most, like:
- Spending quality time with people you care about
- Being more present with your kids
- Having a spontaneous date with your significant other
- Doing something creative just for the fun of it
- Doing things you really love
- Taking up a new hobby
Why Unplugging Is Important.
If my tips haven’t convinced you yet why it’s important to unplug, here are just a few benefits you might gain if you let yourself unplug & disconnect:
- Get clear on what matters most
- Remove yourself from distraction
- Put up healthy boundaries
- Have more “me” time
- Feel more balanced
- Do things that feel meaningful
- Spend quality time with others
- Curtail FOMO
- Do hobbies and creative pursuits for the fun of it
- Gain valuable personal insights
- Give your mind and body much needed rest
- Sleep better
- Have greater overall energy
Last Thoughts
Unplugging for a given period of time is necessary in this day and age. It gives you a chance to disconnect from distraction and busyness so you can get back to the things that are most important to you.
Learning how to unplug can be as simple as drinking plenty of water, taking frequent breaks every day from work, and practicing JOMO, or the joy of missing out.
What are some ways you like to unplug? Please share down below in the comments!
