📵 1. Set Clear Boundaries

Start small! Set specific times to disconnect, like no screens after 9 PM or tech-free mornings. Use tools like "Do Not Disturb" or focus apps to help you stick to your plan.

📚 2. Replace Screen Time With Soul Time

Fill your tech-free moments with offline joys: reading, journaling, yoga, nature walks, or face-to-face chats. The goal isn’t to deprive, but to recharge.

⏳ 3. Schedule “Digital Fasts”

Try 30-minute screen breaks every 3 hours, or a full “Screen-Free Sunday.” These mini-resets give your brain and eyes a much-needed break and increase productivity during “on” times.

🌿 4. Create Tech-Free Zones

Designate areas like your bedroom, bathroom, or dining table as screen-free sanctuaries. This creates natural breaks in your digital routine and boosts sleep and connection.

🔋 5. Track How You Feel

Keep a journal or use a printable habit tracker. Track your mood, sleep, focus, and energy levels. You'll be amazed how quickly unplugging starts to feel like self-care, not a chore.

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