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In the summer of 2014, I took part in the inaugural digital detox retreat known as Camp Grounded, held in Northern California.
My camp nickname was Momma Zen. Each day, I facilitated mindfulness sessions to help adult campers manage their intense cravings for technology, using simple breathing techniques to calm their restless minds.
I also joined a songwriting “play-shop.” Having never written a song before, I was curious about the challenge.
Underneath a stunning canopy of towering redwoods, I found myself nervously on stage, moments away from performing my freshly penned song titled “Digital Distraction Brings NO Satisfaction.” (Inspired by the Rolling Stones’ classic.)
On our final evening, everyone gathered beneath the grand trees for our closing celebration. Surprisingly, the youthful crowd from Silicon Valley began stomping their feet and cheering loudly.
I whispered to the musicians, “Can you play something slow and funky?” I wasn’t quite sure what that meant, but thankfully, they understood. We all sang together, passionately belting out the words:
Digital Distraction Brings … NO Satisfaction
Why can life feel so hollow
When your digital feed never stops?
Why do nights feel long and lonely
With five thousand “friends” that you’ve got?
Disconnected, isolated, families left behind
Sadly drifting apart
Forgot how to unwind
Selfies, trolling, swiping, scrolling
Listen closely, my friends, this is key
Endless digital distractions
Offer NO real satisfaction.
We are living, breathing beings
Craving to be seen
Genuine connections … heart to heart
Face to face … not on a screen!
Here in the redwoods, just enjoying being
Playing like young ones again
Delightfully screen-free!
That evening, we rejoiced in our freedom from incessant notifications, the pings and buzzes of digital demands. We fully embraced the moment, and it was magnificent.
The Allure of Digital Distraction
You’ve likely experienced that temptation too—the urge to check your phone, the addiction to mindless scrolling, and the fatigue from too many hours in front of screens. Digital overload is a reality, subtly infiltrating all aspects of our lives.
Here’s a light at the end of the tunnel: If you’re already practicing meditation or are curious about mindfulness, you have a unique edge in escaping tech overload.
Dr. Michael Rich, a pediatrician from Harvard University and author of The Mediatrician’s Guide, leads the Digital Wellness Lab at Boston Children’s Hospital. He has dedicated years to examining the influence of digital media on well-being (and has contributed significantly to my book, Less Screen More Green). His extensive research highlights two pivotal recommendations.
Digital overload is real, and it’s quietly seeping into every corner of our lives.
Here’s a bright side: If you are a meditator or have an interest in mindfulness, you have a clear advantage in overcoming tech overload.
Embrace Boredom
Dr. Rich encourages us not to fill our waking moments with digital media:
“Reintroduce boredom! One of the toughest obstacles to overcoming an addiction to screens is our societal dislike of boredom. With our eyes glued down, we no longer perceive the world around us or communicate with one another. It’s simpler to engage with the constant stream of stimuli on our devices.”
Balance Screen Time with More Green Time
“For many, excessive screen time has distanced us from nature. Albert Einstein aptly stated: ‘Look deep, deep into nature, and you’ll understand everything better.’ Spending time outdoors is often recommended by health professionals who recognize its health benefits and its role in breaking free from tech overload. Research indicates that even small efforts to spend more time outside can positively influence our media use, as well as our health and happiness.”
By keeping these two principles in mind—more boredom, more greentime—it becomes simpler to make choices that restore balance and sanity to our tech interactions.
Fun Digital Detox: 4 Steps to Mindful Tech Use
Dr. Rich provides four straightforward tips for those overwhelming moments when the pull of technology feels too strong:
Be mindful. Utilize our effective digital tools where they excel and turn them off when they aren’t suitable for the task.
Be balanced. Intentionally create a mix of screen time and activities that don’t involve screens.
Be bored. Resist the urge to immediately reach for a screen; use the discomfort of having nothing to do and the mental space available to spark new ideas.
Be present. Deliberately set down your devices so their constant connection does not compromise our deeper, meaningful connections with our loved ones.
4 Practical Techniques to Break Free from Tech Overload
1. Identify the Early Warning Signs
Just as we recognize hunger or thirst, we can learn to identify the subtle (or blatant) signals of tech fatigue:
- Are your eyes feeling dry or strained?
- Are headaches starting to develop?
- Do you feel a general restlessness or irritability?
- Ever feel disoriented when you finally look away from your screen?
These signs are your body’s way of saying, “It’s time for a break.” Listen to them.
2. Implement the 20-20-20 Strategy
A simple technique to protect your eyes and clear your mind is the 20-20-20 rule:
Every 20 minutes, take a look at something 20 feet away for 20 seconds.
Your eyes and nervous system will appreciate it.
3. Enjoy the Nature Approach
If you take away nothing else from this article, remember this: Less screen, more green.
Even if you reside in a busy urban area, look for ways to step outside.
- Enjoy your morning tea on the balcony.
- Stroll to a nearby park on your lunch break.
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Fresh air, the gentle sway of leaves, and gazing at the sky have a unique way of refreshing us that digital distractions never can.
4. Establish Your Tech-Free Zone
Select a specific area in your home to be entirely free from screens. It could be your bedroom, the dining table, or a snug nook that you use for reading or meditating.
Treat this area like a cherished garden—a peaceful hideaway from the constant digital chatter.
An Invitation to Embrace Healthier Tech Practices
This isn’t about inducing guilt or vilifying technology, nor is it about living as our ancestors did. It’s about achieving equilibrium.
Tackle just one of these suggestions today—just one.
- Set a timer to adhere to the 20-20-20 rule.
- Spend five minutes outside.
- Decide to leave your phone outside the bedroom tonight.
Then, pay attention. Observe how you feel. Notice if your breathing becomes easier. Take note if you feel more in tune with those around you.
Observe your feelings. Notice if your breathing becomes lighter. Pay attention to how well you connect with the people nearby.
If you notice any changes, I’d love to hear about it. Share your thoughts with us: What do you find most challenging about unplugging? What small adjustments have made a difference? Let’s engage in this conversation.
And stay tuned for the next part, where we’ll discuss how to foster mindful tech habits at work. One thing I know for certain is that we can achieve liberation from technology overload. It all starts with being aware.
Excerpted with the author’s permission from Less Screen More Green: Finding Freedom with The Mindful Tech Plans™ by Kerry Crofton, PhD. Revised and updated second edition (2025).
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