5 Ways to unplug
How often do you carve out time to just be? No ringing phones, no to-do lists, not multitasking, just existing. In today’s world, it seems that there’s never time for that. If your alarms aren’t going off urging you to the next person, place or thing, then your thoughts are doing it. The constant thoughts of “you could be submitting this assignment instead of watching TV” or “take your food in the car with you so you can use that morning time to be more productive.” At times, it seems that the word “productive” has snaked its way into our bloodstream. We can’t even escape it on social media. Each week there are more videos tackling ‘how to be more productive’ and if no one else has told you, I will be the first: It’s not healthy.
We are not meant to be productivity drones and we have to take accountability in creating space for ourselves. So, let’s shift our focus. Instead of finding more ways to become the most efficient human being and then guilt tripping yourself during your enjoyable moments, let’s plan times of being completely unplugged. After all, if they aren’t planned, will you really remember to give that time to yourself? Studies show that the best way to combat burnout is to make time for yourself and use mindfulness during that time. Mindfulness is just a different way of saying be present in the midst of this setting and activity.
1. Remove your phone from your room
If your phone is the first thing you look at in the morning and the last thing you see at night, this might be your first step. Invest in an alarm clock and remove your phone from your nightstand. Give your brain time to soak in the morning or evening and replace your scrolling with meditation, yoga, prayer, a workout, or journaling.
2. Plan to take a mental health day
If you have some PTO or can plan a day off in advance, do it. While it’s great to save them up for a later date, who says you can’t use one day now? Productivity will have you feeling that it’s best to keep working but, deep down, you know you could use a day off. If you choose this option, plan what you’re going to do with your day off and plan it for a day you can maximize on your time. For example, I’d plan to take a mental health day on a Friday so I could have a three day weekend. I would also suggest doing something that rejuvenates you. There’s little point in taking a day off just to come back to your responsibilities feeling the same burnout.
Pro Tip: You don’t have to tell anyone why you’re taking a day off, not even your boss.
3. Silence your notifications and go for a walk
I don’t think I know anyone who doesn’t have their phone with them at most times throughout the day. This makes it easier for everyone to access us. Choose to unplug by silencing your phone and going outside for some fresh air. Use that time to practice mindfulness by acknowledging your five senses: What do you see? What do you hear? Are there any noticeable smells? Can you taste anything? What do you feel? These are also great grounding techniques in a time of distress. Instead of allowing your mind to wander, ground yourself in the here and now.
4. Practice self-care
My personal favorite form of unplugging is devoting time to appreciating my body and the space I’m in. Our bodies help us travel, think, speak, turn our food into energy, and so much more. Taking time to focus on our bodies is the ultimate way to say thank you. Also, keeping our homes clean and free of clutter is another way of saying thank you to our bodies. Living in a space that affords a calm state of mind is an ongoing self-care practice. As with anything else we take on as a responsibility, we have to decide to make time for these types of self-care. Some self-care ideas include:
Booking a massage or facial
Washing and maintaining your hair
Ensuring our nails are trimmed and clean
Drawing a bath at the start of the day, rather than after a long day
Cleaning or decluttering your area
5. Listen to music
There’s nothing wrong with listening to the same song or the oldies as a way to unplug and it doesn’t have to be reserved for your headphones either! Find a space or time where you can turn the volume up and get swept away. My favorite is going for a solo drive by the water and blasting my favorite playlist. I can sing as loud and as off-key as I want and be completely uninhibited. Every time I’m finished, I realize how much I missed listening to my music like that.
It doesn’t matter where you are in your life, you do not have to wait until you are stressed or burnt out to unplug. These are just five, simple, mostly free ways to unplug from your day to day responsibilities. Keep in mind that the goal of unplugging is to remain present through your thoughts and emotions. Do not plan to unplug by thinking about or doing work. What are some ways that you or your friends unplug?