Personal Detox Programs
Pick a starting point that matches your energy: a single social-free day or a calm evening without gadgets.
One Day Without Social Media
This program is the lightest entry on the site. Choose a weekday or Sunday when social catch-ups can happen in person or by voice call. Log out of or hide social apps the night before; do not rely on willpower alone at breakfast. Post a short story or message once: you are offline today and reachable by SMS for urgent matters.
Schedule two anchors: a morning walk or errand, and an afternoon task with your hands busy (cooking, gardening, craft). When the urge to scroll appears, set a two-minute timer and breathe before deciding. Most urges pass before the timer ends. In the evening, write three observations—mood, focus, sleep readiness—without judging yourself.
Repeat monthly or chain two days once the first feels easy. Pair with our balance page for ideas on what to do instead of feeds.
Evening Without Gadgets
Evening detox targets sleep quality and mental wind-down. Pick a consistent cut-off—many Australians choose 8:00 or 9:00 pm depending on season. At that time, plug phones into a charger outside the bedroom, enable do-not-disturb except for starred contacts, and dim household lights.
Replace screens with low-light activities: paper reading, stretching, conversation, or light tidying. If your mind races about tomorrow, spend five minutes on a paper to-do list so you are not rehearsing tasks in bed. Studies on evening light suggest avoiding bright handheld screens in the last hour before sleep when possible.
You may note how long it takes to feel sleepy across a week. Adjust cut-off by fifteen minutes if you still feel alert at bedtime—small shifts are often easier to maintain than strict rules.
Weekly Rhythm Template
- Monday: Micro-detox breaks every two hours (see mindfulness page).
- Wednesday: Evening without gadgets from 8 pm.
- Friday: Review screen time informally; adjust one app limit.
- Sunday: One day without social media or half-day if new.
This rhythm spreads effort so no single day feels punitive. Adapt days to your roster or family schedule.
Events Calendar
| Date | Program | Details |
|---|---|---|
| 14 Feb 2026 | Social-Free Sunday | Group start for one-day plan |
| 22 Mar 2026 | Evening Reset Week | Five evenings without gadgets |
| 19 Apr 2026 | Weekly Rhythm Clinic | Online Q&A via contact form |
FAQs — Programs
If social apps are your main drain, start with one social-free day. If sleep is the issue, start with the evening plan.
Yes, using the weekly rhythm template. Add gradually so the plan stays sustainable.