I’m an Ambassador for World Digital Detox Day
so as World Digital Detox Day approaches (10th December) I’m genuinely excited to shine a spotlight on this growing global movement — and I have to ask… have you heard of it?
It’s an inspiring reminder that we can reclaim calm, clarity, and genuine connection in a world that constantly pulls us in every direction.
By embracing small, sustainable habits, we not only protect our own wellbeing but model healthier digital rhythms for our children.
Here are my 10 Long-Term Habits to Reduce Tech Dependency in Families that you can create quickly and easily in your family – not just on December 10th but every day.
1. The Daily Digital Pause (5–10 minutes)
A short, predictable moment each day where everyone steps away from screens — after school, before dinner, or before bed.
This tiny ritual trains the brain to tolerate stillness and reduces automatic “reach for the phone” behaviour.
2. Tech-Free Anchors in the Day
Choose 2–3 recurring moments that are always device-free:
- Mealtimes
- The first 30 minutes after waking
- The hour before bed
These create reliable “offline islands” in a sea of connectivity.
3. Weekly Family Check-Ins
A gentle, non-judgemental chat once a week:
- What went well with tech this week?
- What was hard?
- What do we want to try next week?
It builds awareness, accountability, and shared responsibility.
4. The “Slow Start” Morning Routine
Delay tech for everyone until the essentials are done — getting dressed, breakfast, hydration, and a calm connection moment.
This habit prevents cortisol spikes caused by morning notifications.
5. A Digital Sunset
Devices power down at a set time each evening.
This supports melatonin production, reduces emotional fatigue, and helps the brain downshift into rest mode.
6. Family Hobby Hour
Choose one collective, low-tech activity each week — baking, board games, nature walks, art, music, Lego builds, or reading.
This reinforces the idea that joy and connection don’t rely on screens.
7. Mindful Transitions
Insert a 30–60 second pause between activities — arriving home, finishing homework, starting dinner.
This teaches children (and adults!) to regulate without scrolling.
8. Create “Friction” for Tech & “Ease” for Alternatives
Make tech slightly harder to access and healthy activities easier:
- Devices in a shared charging station
- Books, puzzles, art supplies and sports equipment visible and ready
This subtly shapes habits without battles or lectures.
9. Model Healthy Boundaries
Parents narrate their own tech choices:
- “I’m putting my phone away so I can focus.”
- “I’ll reply to that after dinner.”
Modelling is 10x more effective than rules.
10. Monthly Digital Declutter
Once a month, tidy up digital life:
- Unfollow accounts that drain you
- Turn off 5 unnecessary notifications
- Delete unused apps
- Reorganise the home screen
This reduces digital noise and strengthens intentional tech use.
Here’s to pressing pause, tuning in, and choosing balance — not just today, but every day.
As World Digital Detox Day approaches, there’s never been a better moment to pause and reflect on how technology shapes our daily lives — and more importantly, how we want it to. This isn’t about abandoning tech or striving for perfection; it’s about choosing calm, connection, and clarity in small, sustainable ways.
And truly, if you’re wondering where to begin, my 10 long-term healthier digital habits are a simple and genuinely doable place to start.
Little shifts add up, and over time they create homes that feel calmer, children who feel more connected, and families who thrive in a hyper-connected world. Here’s to reclaiming our attention, protecting our wellbeing, and building a digital rhythm that supports — rather than overwhelms — our everyday lives.
