In a world where notifications never stop and screens dominate our attention, finding moments to pause, breathe, and unplug has become more important than ever. March 1st marks the annual National Day of Unplugging, a 24-hour invitation to step away from technology and rediscover the simple joys of being present.
While many associate unplugging with turning off their devices, this day is about more than just stepping away from screens. It serves as a reminder to shift our focus back to what truly matters—mental health, real-world experiences, and meaningful connections.
The Gift of Presence
“When we unplug from technology, we give ourselves the gift of presence. It seems small, but it’s a chance to reconnect with our thoughts, our relationships, and the world around us. It’s not just a break for our devices; it’s a reset for our mental health,” says Jaya Jaya Myra, a former immunologist turned mind-body wellness expert who coined the term, “conscious character development”.
With many of us spending hours each day glued to screens—whether for work, entertainment, or social media—taking an intentional break can have profound effects. Myra highlights several key benefits of unplugging, from improving mental clarity to enhancing sleep quality.
Mental Clarity and Focus
Excessive screen time can lead to mental fatigue, stress, and difficulty focusing. The constant influx of information overstimulates our brains, making it harder to process thoughts and engage in deep thinking.
“By taking intentional breaks from technology, we allow our minds to recharge, declutter, and refocus,” Myra explains. “This not only boosts creativity but also enhances problem-solving skills.”
Studies have shown that taking digital detoxes, even for short periods, can improve cognitive function and concentration. With the average person checking their phone over 100 times per day, a break from screens provides a much-needed mental reset.
Stronger Personal Connections
Technology has undoubtedly improved the way we communicate, but it has also created distractions that can weaken personal relationships. When our attention is split between conversations and screens, we miss out on the deeper emotional connections that come from truly being present with others.
“Unplugging allows us to fully engage with loved ones,” Myra says. “It opens the door to active listening, quality time, and stronger emotional bonds.”
By putting down devices, people can create more intentional moments with family and friends—whether through shared meals, outdoor activities, or simply meaningful conversations without digital interruptions.
Better Sleep Quality
Sleep experts have long warned about the negative effects of blue light exposure from screens, which disrupts the body’s natural sleep cycle. The artificial light emitted by phones, tablets, and computers suppresses melatonin production, making it harder for the brain to wind down at night.
“Setting aside devices before bedtime can help the body produce melatonin, the hormone responsible for deep, restorative sleep,” Jaya Jaya Myra advises.
A technology-free evening routine—such as reading a book, meditating, or journaling—can promote better sleep hygiene and improve overall well-being.
Encouraging Mindfulness
With technology always at our fingertips, it’s easy to lose sight of the present moment. The constant need to check notifications, respond to messages, or scroll through social media can create an overwhelming sense of busyness and distraction.
“Stepping away from technology gives us the opportunity to be mindful, to fully experience our surroundings without distraction,” says Jaya Jaya Myra. “This time for reflection fosters self-awareness, gratitude, and inner peace.”
Practicing mindfulness—whether through meditation, deep breathing, or simply appreciating the world around us—can lead to a healthier, more balanced mindset. National Day of Unplugging encourages individuals to engage in activities that promote mindfulness, such as spending time in nature, practicing yoga, or enjoying a device-free meal with loved ones.
How to Participate in National Day of Unplugging
Taking part in National Day of Unplugging doesn’t require drastic measures. Even small changes can make a difference in reducing screen dependence and improving mental well-being. Here are a few ways to participate:
- Set a Time Limit: Designate specific hours of the day where you intentionally avoid screens. This could be during meals, before bedtime, or while engaging in a hobby.
- Engage in Screen-Free Activities: Read a book, go for a walk, cook a meal, or spend time journaling without digital distractions.
- Create Tech-Free Zones: Establish areas in your home where devices are not allowed, such as the dining table or bedroom.
- Connect with Others: Use this day to have meaningful, in-person conversations with family and friends.
- Practice Mindfulness: Meditate, practice gratitude, or engage in deep breathing exercises to enhance your mental clarity.
National Day of Unplugging is more than just a one-day challenge—it’s a reminder of the importance of digital balance in our daily lives. By taking the time to step away from screens and reconnect with ourselves and those around us, we cultivate a healthier, more fulfilling way of living.