On a damp Wednesday morning, I packed my car with provisions and rain gear and set off from London to the Hampshire countryside. I arrived at a cabin on the edge of a field, enveloped by tranquil woodlands; not a soul – or structure – in sight. Home, for the next few days, anyway. I went to pick up my phone to take a photo of the gorgeous view to post on Instagram. But I couldn’t; my phone was locked away. This was, after all, a digital detox retreat.
I’d begun to dread the weekly screen time report flashing up on my iPhone every Sunday morning, the numbers leaving me flooded with embarrassment . My phone is an extension of my hand, a constant companion in all my daily activities. Whether I’m mindlessly scrolling through Instagram while watching TV or responding to emails on my way to work, it’s clear that I spend a hideous amount of time online. My mornings begin with a ritual of checking sleep patterns on the Oura app and skimming through the headlines on BBC News (in fact, 80% of us check our phones within 15 minutes of waking), while my nights end with the familiar voice of Stephen Fry narrating Harry Potter on Audible to help me drift off to sleep.
I’m far from alone in this digital dependency; one study found that Americans check their phones 144 times a day on average, while research from 2023 showed the average screen time for users around the world aged 16 to 64 – across different platforms and devices – is 6 hours 37 minutes per day.
So, when the opportunity arose to participate in this detox weekend with Unplugged, my fear of being separated from my phone made me realise it was something I couldn’t afford to miss. Launched in 2020 by two burnt-out friends, Unplugged offers three- and four-night retreats in remote, off-grid cabins, providing guests with a chance to disconnect from screens and technology.
The entire concept is based on the ‘Three Day Effect‘ – the idea that it takes three days to genuinely switch off. Your phone is locked away in a box and replaced with an old-school Nokia. There’s no TV or iPads: just you, a charming cabin (with the softest bedding) and nature. So, the first day of a digital detox is an adjustment period, as you get used to being away from your devices. Then on day two, and even more so on day three, you really start to feel the benefits of nature and time offline. Now, there are more than 30 Unplugged cabins, most within a two-hour drive or train ride from major UK cities, including London, Bristol and Manchester – and there’s one in Barcelona. Its philosophy is refreshingly straightforward: “Unplugging should be easy, accessible and without any woo-woo. That’s why we created Unplugged, to help the always-on switch off.”
It didn’t take long for me to reach repeatedly for my absent phone: to share the small victory of lighting a fire on my second attempt with my sister on WhatsApp, or set a timer for dinner on the stove. Not being able to do any of these things not only highlighted my reliance on technology, it also showed me the performative nature of much of my daily life. Without the ability to capture and share every moment, I was left with no other choice but to immerse myself fully in the present. This forced disconnection allowed my mind to unwind in ways I hadn’t experienced since I set up my MSN Messenger profile back in 2001.
After just a few hours’ separation from my phone, suddenly I felt the need to do just one thing at a time – something I realised I never usually do. So, I turned off the radio while I was cooking so that I gave my full attention to the task at hand. My book lay unread while I ate lunch. In the morning, I opened the blackout blinds and spent time just looking down on the field in front of me. After 24 hours in the cabin, I was more profoundly relaxed than I can ever remember feeling.
As I (reluctantly) departed on Saturday morning after almost three days and nights offline, the thought of reuniting with my phone sparked more anxiety than excitement. I was wary of losing the clarity and focus I had gained during my stay, recognising the weight of responsibility that comes with carrying the world and all its answers in my pocket. But I found that the real benefit of an experience like this is learning to integrate new habits into the real world. So, here are five tips I learned on my digital detox that have helped me disconnect from my phone back at home...
5 Ways To Use Your Phone Less In Everyday Life
1. Turn Off Your Notifications – Unless they’re absolutely necessary. Experiment with having certain ones off during the week (such as social media) or on the weekend (work emails).
2. Delete The Apps You’re Using Too Much – Even if you reinstall them later, temporarily breaking the habit of scrolling – whether it be a dating app, social media or the news – can be freeing.
3. Develop A Tech-Free Morning Routine – Giving something your full attention before you pick up your phone – whether it be grinding coffee beans, getting in the shower or chopping fruit for a smoothie – can help focus your mind for the day ahead.
4. Make Use Of Airplane Mode – Especially before you go to sleep. Try to leave it that way until you’re fully ready for the day to carve out time for your new morning routine.
5. Keep A Notepad Close By – If you’re someone who relies on their Notes app, it’s time to make lists on paper again. It can also help to curb impulse shopping if you write down what you want, rather than adding it to your online wish list, allowing yourself time to think about your next purchase, rather than immediately clicking and buying something online.
