Intentional Digital Detox with Journaling
“Almost everything will work again if you unplug it for a few minutes, including you.”
– Anne Lamott
This is an invitation to reconnect with self. As the September journaling challenge is running these days for my community I felt inspired to write a blog post about digital detox using journaling.
We live in a world that never turns off - or at least this is how it seams to me. Notifications ping, emails pile up even in my zero inbox policy, and the mindless scroll that never ends. While technology makes the distance seam accessible, and connect us, it also chips away at our focus, our rest, and—most importantly—our connection with ourselves.
Have you ever felt burned out after a day of “just checking” your phone? Well, you’re not alone. That’s digital overwhelm syndrome in action. In all this madness there is a way to take back control without giving up your devices completely. One of the simplest, most powerful tools: journaling. By combining gentle journaling prompts with small, intentional detox practices, you can create breathing space in your day and clarity in your mind.
What makes journaling help in a digital detox?
The common idea around journaling is that is about recording your day, yet having a journaling practice is more about awareness. Writing slows down your mind, helps you notice patterns, and gives you space to reflect without distraction. Using tools archaic as pen and paper, paired with screen-free habits like drinking a coffee or having a meal, it creates a loop: you step away, reflect, and reset.
Here are some journaling prompts that you can use for digital awareness to checkin with yourself in a journal, away from mindless scrolling.
What did screens offer me today? (connection, distraction, inspiration?)
When did I feel most drained by technology today?
How would I spend my time if I were offline right now?
Did I use my phone to avoid something else? If so, what?
What’s one screen-free activity that brings me joy?
Write freely, is just you and the paper — no filters, no pressure. Even 5 minutes per day makes a difference.
if this is something that you are curious to try here’s a gentle way to build digital breaks into your day while keeping journaling at the center:
Morning:
Journaling task: Write down your intention for how you want to use screens today.
Mini-detox habit: No phone until after breakfast.
Afternoon:
Journaling task: Note one moment when screens helped you and one moment when they hurt.
Mini-detox habit: Eat lunch without your phone nearby.
Evening:
Journaling task: Reflect on how you felt during screen-free moments.
Mini-detox habit: One screen-free hour before bed (read, stretch, journal).
What tools can you use to support your detox? You don’t need to ditch all the tech - just use it wisely and mindful.
Apps for awareness:
Moment or Screen Time (iOS/Android) to track usage.
Forest to gamify staying off your phone - plant your forest, grow your focus - is the one I am testing these days
Analog alternatives:
A paper journal (try Leuchtturm1917 Bullet Journal, Moleskine, Rhodia or a simple spiral notebook).
Fun pens that make writing enjoyable (Pilot G2, Muji gel pens, or Staedtler fineliners).
Micro-break techniques - you know me I am a big fan of Kaizen approach.
20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds.
Keep a small notebook handy to craft down thoughts (could be writing or doodles or just ideas) instead of reaching for your phone.
If you are a book aficionado and you want to dive deeper into this practice of digital detox here are 2 books I can recommend:
Digital Minimalism by Cal Newport – practical strategies for reclaiming your attention.
How to Break Up with Your Phone by Catherine Price – a 30-day plan for healthier tech habits. You can read my short review of the book here.
Now having a digital detox doesn’t have to mean a dramatic “goodbye internet.” You can have this in small, mindful choices that gives you back time, focus, and peace of mind. On top, adding journaling onto these choices you can keep yourself accountable and reflective.
So grab a notebook, join the September Journaling Challenge set your phone aside for a while and start writing.
So grab a notebook, set aside your phone for a while, and start writing. Feel free to reach out in the comments and let me know what have you discovered about yourself.
Photo: Thought Catalog
