How do you do a digital detox for one day?

Decide the offline window, tell the people who need to know, turn the computer off and put the phone somewhere that takes effort to reach, then fill the day with hands-first activity. This Burst gives the day a full runsheet, from a long morning walk to a guided deep rest at the end, so you are never left wondering what to do without the phone.

What do you do on a digital detox day?

A long walk without headphones, a paper book, cooking lunch from scratch and eating it without distractions, making something with your hands, time in the garden or a second walk, a handwritten letter to someone, and a page of journaling before you reconnect.

Does a digital detox actually work?

The research is mixed and mostly short-term, so this day does not promise to reset or rewire anything. What it reliably gives you is a day of attention back, and the last hours tend to feel easier and calmer than the first.

How long should a digital detox last?

Long enough to get past the itch of reaching for the phone. This version is a single day, about six and a half hours of structured offline time, which is enough to feel the difference without booking a retreat.

Digital Detox Day

Quality: Very good· 96.3%Effort: Very difficult· 56h 24m

Do you remember what it feels like to have a full day off your phone?

Take a whole day away from screens and see how different it feels. Put your phone in a drawer, then head out for a long walk, read, cook a meal, do some craft, spend some time in the garden and make space for a bit of reflection before you plug back in.

The runsheet

1
Start with getting your intention
Intention setting
Decide on your offline window, tell anyone who needs to know, then put the phone on “Do not disturb” and turn your computer off.
10 min activitySetup 1 min · Reset 1 min · 12 min all-in
Bearmore’s thoughts on doing intention setting before being in nature
This can work well because intention setting may help you slow down mentally, and nature gives that clearer state a place to be enjoyed.
2
Take a walk outside
Being in nature
Out the door early for the longest walk of the day: no phone, no headphones, no route beyond a direction. This first bit might feel odd without a phone to reach for. Keep walking; it passes.
60 min activitySetup 3 min · Reset 3 min · 66 min all-in
Bearmore’s thoughts on doing being in nature before reading (mindful)
This works well because the settled, attentive state from outside can carry into reading and make engagement feel easier.
3
Just reading
Reading (mindful)
Pick a book, a new one or one you’re half way through but still committed to finishing. Read until you can get into it, sometimes it takes a few minutes to get settled.
40 min activitySetup 1 min · Reset 1 min · 42 min all-in
Bearmore’s thoughts on doing reading (mindful) before cooking (mindful)
This works well because the focused, attentive state from reading can extend into cooking with similar mindful quality.
4
Prepare lunch
Cooking (mindful)
Cook something that needs your attention, from a paper recipe or memory. It's slower than ordering in, which is the point; you need all of your attention on it.
40 min activitySetup 5 min · Reset 5 min · 50 min all-in
Bearmore’s thoughts on doing cooking (mindful) before eating (mindful)
This is an excellent pairing because eating what you've just cooked mindfully completes the full cycle from preparation to nourishment with intention.
5
Eating with no distractions
Eating (mindful)
At the table, nothing within reach but the meal. Notice how different it feels when you aren’t being distracted by screens or work.
20 min activitySetup 3 min · Reset 3 min · 26 min all-in
Bearmore’s thoughts on doing eating (mindful) before craft
There's a useful connection here because the satisfied, content feeling from eating can put you in a relaxed mood for hands-on creative work.
6
Your choice of what to make
Craft
Mend a hem, build the shelf, bake, carve, glue. It doesn't need to be completed like an expert; just see if it’s something you can give your attention to.
30 min activitySetup 5 min · Reset 5 min · 40 min all-in
Bearmore’s thoughts on doing craft before gardening
There's a useful connection here because gardening continues the hands-on, nurturing focus, though with living materials.
7
Get into the garden
Gardening
Whatever the garden or the balcony pots need: weed, prune, plant, water. If there's no garden to be had, take the second walk for the day and make it a leisurely one.
40 min activitySetup 8 min · Reset 8 min · 56 min all-in
Bearmore’s thoughts on doing gardening before acts of kindness
This is an excellent pairing because nurturing energy from gardening can make acts of kindness feel more natural and considered.
8
One thoughtful note
Acts of kindness
Write a letter or a card, by hand, to someone you know. Ink, paper, a stamp if you can find one. It's the analogue answer to the group chat.
20 min activitySetup 3 min · Reset 3 min · 26 min all-in
Bearmore’s thoughts on doing acts of kindness before journaling
This is an excellent pairing because writing can help you capture the moment while it's fresh and turn it into something you can reflect on later.
9
Journal before you plug back in
Journaling
Write about what the day was like without being online: what you noticed, what you missed, what you didn't. Get it down while it's still fresh.
15 min activitySetup 1 min · Reset 1 min · 17 min all-in
Bearmore’s thoughts on doing journaling before gratitude
This pairing is especially effective because writing can bring up real moments from the day, giving your gratitude practice something genuine to focus on.
10
One thought about gratitude
Gratitude
A few lines on what today gave you that a scrolling day wouldn't have. Keep the list somewhere you'll find it next time you need reminding.
10 min activitySetup 1 min · Reset 1 min · 12 min all-in
Bearmore’s thoughts on doing gratitude before yoga nidra
This pairing is especially effective because deep rest can help you fully absorb and integrate any good feelings from gratitude.
11
Yoga Nidra to finish
Yoga Nidra
Lie down for a guided deep rest before you turn the phone back on.
25 min activitySetup 6 min · Reset 6 min · 37 min all-in
Time well spent.
6h 24m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityVery good· 96.3%

Sequencing100%

Logistics92.6%

DifficultyVery difficult· 5

Total activity384m / 539mDemanding

Physical activity40m / 59mManageable

Mental focus250m / 240mVery difficult

Introspection115m / 149mManageable

Creativity105m / 149mManageable

+ 11 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

MedPhysical

HighSelf

HighSocial

HighIntellectual

About this Burst

A full day offline: walk, read, cook, make, garden, write. Put your phone in a drawer and rest assure you can do the whole Burst without it. This is a day to spend on things that are better with some space and time. Expect the first hour to feel strange and the last to feel like a small holiday. Works best when you let friends or family know what you’re doing so they don’t stress if they don’t hear back from you. Do a little bit of planning the day before so the Burst day runs smoothly.

A reset Clear my head At home Anytime Full-day

Common questions

Digital Detox Day6h 24m · free in the app6h 24m · free in the app

Digital Detox Day

The runsheet

Start with getting your intention

Take a walk outside

Just reading

Prepare lunch

Eating with no distractions

Your choice of what to make

Get into the garden

One thoughtful note

Journal before you plug back in

One thought about gratitude

Yoga Nidra to finish