Hello! In our hyperconnected age, screens can dominate attention and scatter the mind. This week, we explore simple digital detox practices to bring about a more mindful use of tech  - regaining focus, presence, and deeper connection with life offline.

Rethinking our relationship with technology

Technology offers incredible benefits - instant connection, information at our fingertips - yet overuse can very easily fuel anxiety, restlessness, and insomnia. Mindful tech use doesn’t mean giving up devices entirely; it means creating healthy boundaries and intentional habits. The ancient Gita reminds us: “Moderation in all things leads to peace” - let’s apply that to screen time.

Practice #1: The 20/20/20 Rule

Every 20 minutes of screen work, look at an object 20 feet away for at least 20 seconds. This simple rule:

• Reduces eye strain.

• Allows the mind a brief break, resetting attention.

• Set a gentle timer or use an app to remind you.

Practice #2: Digital Sunset

One hour before bedtime, turn off all screens - phones, laptops, TVs. Instead:

• Read a physical (paper) book.

• Do a brief stretch or yoga Nidra.

• Journal or draw in a notebook.

This ritual signals your nervous system to wind down, which can go a long way in improving sleep quality.

Practice #3: Tech–Free Zones

Choose one area in your home - dining table, bedroom, or a corner desk - designate it as “tech-free.” When you enter that zone, leave devices outside or silent. Use that space for mindful activities: reading, drawing, meditating, or simply resting.

Quick Tip

Before picking up your phone, close your eyes for two seconds - ask, “Is this use essential right now?”