Time for a Digital Reset – 5 Strategies to Help Get Your Life Back

The most useful device in your life is also most likely your biggest real life distraction.

A third of the way through the year and struggling to find time to do any of the things you put on your 2026 list? You are not alone. Time is slipping by fast, but where has it gone?

For many of us there is one answer: the “smart” phone. The little device that slips into your back pocket is a portal to a world of information and activity, but it’s also a black hole that sucks away time and attention, adding overwhelm and anxiety if not used in moderation.

Sound familiar? It should. The average Australian spends four hours of their spare time each day watching TV or using devices (25 per cent of their waking time).

The evidence shows phone usage has many other negative impacts on our health and lifestyle, too. Disrupted sleep, depression, anxiety, lower self-esteem, addiction, and reduced attention span are only a few of the downsides of too much screen time. Add less time spent with friends and family, lower rates of physical activity and reduced time spent outside in nature, and it’s certainly a dark shadow over modern life.

But you can take back control.

If you see yourself in some or all of these scenarios and you’re ready to get your time and life back, it’s time to schedule a digital detox. Here are five tips to get you looking up and experiencing the world around you again.

Getting started

Ask yourself a few questions before getting started:

What am I trying to achieve through a detox? Writing down your goals will help you stay focused and carry you through the moments when you want to reach for the phone.
When do I use my phone the most? Identify the times and places when you use your phone and think about whether this is out of habit or genuine need.
What do I use my phone for? Whether you are looking for information, entertainment or simply filling in time, this is helpful data for taking the next step.
How do I feel about technology and myself when I use it? Be honest about the type of media you use and how it impacts your sense of self, your relationships and your family life.

Once you’ve set your goals and reflected on your current needs and habits, it’s time to commit to your digital detox. Remember: it doesn’t matter if you have “failed days”, what matters is how you pick yourself back up.

5 Strategies for a Digital Detox

1. Delete

Take a look through your phone and consider which apps take up your time unnecessarily. These might be games, news sites, social media or even language learning apps – you know who you are, Duolingo users.

If you’re ready to take the leap, delete the ones you know are simply consuming time without improving your wellbeing. If they are part of how you communicate with friends and family, let them know you are going quiet for a while. They could always call or send a text.

Remember, you can add the apps back later, so be bold now.

2. Silence

Do you start the day with laser-like focus only to find your train of thought interrupted by your phone beeping away beside you? Turning off all notifications is a step toward controlling who and what gets your attention. Schedule a time in the morning or afternoon to check news, weather and emails. Set a timer and you’ll be even more efficient at staying on top of the important and avoiding distractions.

Put yourself in charge of your time and agenda.

3. Relocate Your Device

Location, location, location. Proximity matters as much with your phone as with anything else. If it’s right beside you, habit will kick in and you’re far more likely to reach for it without even thinking.

Leaving your phone in another room removes the distraction and helps you build new habits.

4. Go Analogue

Do you still have recipe books on your shelves? Pull them out and leaf through them over your morning cuppa. Not only will you avoid mindless scrolling, but you might discover an amazing new recipe for dinner that night: win-win.

Set up a jigsaw puzzle and you’ll have something to return to whenever you want to switch off for a bit.

Is there a book you’ve been longing to read but never seem to get to? Put it next to your bed, on the kitchen bench, or on the coffee table. Do the same with a hobby you haven’t picked up in a while. Leave it in plain sight where you can easily reach for it. You’ll have plenty of extra time, especially if your phone is elsewhere.

Write a list, on actual paper, of things you want to do, places to go, or things to try. Start ticking them off. Yes, with an actual pen.

Get out in nature. Make your morning coffee and take it outside. Feel the breeze, touch some grass, and move your body. Your mind will thank you just as much as your muscles will.

5. Set Time Limits and Phone-Free Zones

There will be some apps you need to access throughout the day. Set realistic time limits on your device. Your phone will alert you when you’ve reached your self-imposed limit. If you find yourself repeatedly going over it, consider deleting the app for a period of time.

Establishing phone-free zones in your home can also help you and you build new routines. Keeping phones out of bedrooms can be particularly useful as you reclaim healthy sleep habits. Invest in an alarm clock, set aside a book you want to read and make the bedroom a place of peace and restfulness. After all, that’s what it’s for.

Next steps

As with any detox, a digital detox is designed to reset your habits and create space for something different. From there, you can decide which changes you’d like to make permanent. Experiment, see what works, and find what can realistically be integrated into your lifestyle long term.

As you develop new habits, they might even rub off on the people around you. After all, you’ll be inspiring company when you start climbing mountains and finally reading all those books.

Article supplied with thanks to Hope Media.

Feature image: Canva