How to Break Up with Your Phone, Revised Edition: The 30-Day Digital Detox Plan

by Catherine Price

WEEK 1: TECHNOLOGY TRIAGE Day 1 (Monday): Download a Tracking App Day 2 (Tuesday): Assess Your Current Relationship Day 3 (Wednesday): Start Paying Attention Day 4 (Thursday): Take Stock and Take Action Day 5 (Friday): Delete Social Media Apps Day 6 (Saturday): Come Back to (Real) Life Day 7 (Sunday): Get Physical WEEK 2: CHANGING YOUR HABITS Day 8 (Monday): Say “No” to Notifications Day 9 (Tuesday): The Life-Changing Magic of Tidying Apps Day 10 (Wednesday): Change Where You Charge It Day 11 (Thursday): Set Yourself Up for Success Day 12 (Friday): Download an App-Blocker Day 13 (Saturday): Set Boundaries (No-Phone Zones and Wake-Up Times) Day 14 (Sunday): Stop Phubbing WEEK 3: RECLAIMING YOUR BRAIN Day 15 (Monday): Stop, Breathe, and Be Day 16 (Tuesday): Practice Pausing Day 17 (Wednesday): Exercise Your Attention Span Day 18 (Thursday): Meditate Day 19 (Friday): Prepare for Your Trial Separation Days 20–21 (The Weekend): Your Trial Separation WEEK 4 (AND BEYOND): YOUR NEW RELATIONSHIP Day 22 (Monday): Trial Separation Recap Day 23 (Tuesday): Phast Day 24 (Wednesday): Manage Your Invitations Day 25 (Thursday): Clean Up the Rest of Your Digital Life Day 26 (Friday): Check Your Checking Day 27 (Saturday): Digital Sabbath Life Hacks Day 28 (Sunday): The Seven Phone Habits of Highly Effective People Day 29 (Monday): Keep Yourself on Track Day 30 (Tuesday): Congratulations!