In the summer of 2014, I took part in the first-ever digital detox retreat, a camp laid in Northern California.
My camp was called Momma Zen. Every morning I led mindfulness practices to ease the cravings of edgy skills in adult campers and guide the simple breathing tasks to calm their restless minds.
He also participated in the songwriting “PlayShop.” I’ve never written a song, but how difficult is that?
Under the majestic towering redwood canopy, I awkwardly headed forward, centering around a roughly excluded wooden stage. (Yes, inspired by the Stones classics.)
That last night, everyone was gathering under those magnificent old trees to celebrate our closing celebration. Unexpectedly, the young crowd of Silicon Valley engineers stomped their feet loudly and cheered wildly.
I tweeted to the musician, “Can you play some slow funk?” Honestly, I had no idea what it was. Luckily they did. Then we all sang together and belted the words:
Digital distractions…no satisfaction
Why does life often feel so empty?
When your digital feed doesn’t finish?
Why am I lonely at night so long?
What if you have 5,000 “friends”?
Isolated among the children; the family was lost
Everything is sadly cut off
I forgot how to play
Selfies, Trolling, Swipe, Scroll
Hey, my friend, listen to me
Infinite digital distraction
It does not bring true satisfaction.
We are alive and breathing humans
Who will be able to watch for a long time?
There’s a real connection… mind and heart
Face to face… not on screen!
Here at Redwoods, I’m just happy
I’m playing like a child again
Have fun screen-free!
That night we celebrated all these notifications, being freed from the pings and fuss of digital requests. We simply existed. And it was glory.
The seduction of digital distraction
Did you feel that perhaps the pull was like that too? – The urge to check your phone, the forced scrolling endlessly, the creeping fatigue that creeps up too much time in front of the screen. Digital overload is genuine and quietly penetrates every corner of our lives.
There is some good news. If you are already a meditator or are interested in mindfulness, you have a clear advantage in finding freedom from overloading technology.
Dr. Michael Rich is the author of Medieval Guides and is a Harvard pediatrician who directs the Digital Wellness Lab at Boston Children’s Hospital. He has been studying the effects of digital media on our well-being for years (and is a major contributor to my book, greener than fewer screens). Surrounded by all his robust research are two main recommendations.
Digital overload is genuine and quietly penetrates every corner of our lives.
There is some good news. If you are already a meditator or are interested in mindfulness, you have a clear advantage in finding freedom from overloading technology.
Become friends with boredom
Dr. Rich advises not to fill most of our awakening time with digital media.
“Recover your boredom! Perhaps the hardest challenge to overcome when finding healthier alternatives to the screen is the cultural aversion to boredom, trapped in a downward gaze.
Screen Time and more green
“For many of us, our focus on our screens has kept us away from the natural world. Albert Einstein said, “We will look deeper into nature and understand everything better.” Nature is often defined by physicians who recognize many benefits to human health, and even modest steps to spend more time outdoors can make a difference in our media use and health and well-being.
With these two sayings in mind, with something more boring, greener and richer – it’s easy to guide your choices when taking steps to bring more balance and sanity to the use of technology.
Digital Detox, Make Made Fun: Four Steps to Using Mindful Tech
Dr. Rich offers four simple reminders when the drag of digital consumption feels intense or overwhelming.
Please be careful. Use our powerful digital tools to use what they do well and turn it off if it’s not the best tool for your activity.
It’s balanced. It intentionally balances the balance between screen use and non-screen activity.
Be bored. Shaking away the trends to default to the default screen, imagine something new, using the available space in your polite mind and the unpleasant feeling of nothing to do.
It exists. You consciously lower your device and make sure that nearby connectivity with strangers doesn’t undermine our deep and lasting connections with loved ones.
Four practical methods for free from technical overload
1. Recognizes early warning queues
Just as we recognize hunger and thirst, we can learn to recognize subtle (or less subtle) signs of technical fatigue.
Dry or nervous eyes?
Does a headache creep up?
A vague feeling of restlessness and irritability?
That strange, confused feeling when you finally look up from the screen?
These are the ways in which your body whispers, “Hey, I need a break.” listen.
2. Try the 20-20-20 Relief
One easy way to protect your eyes and refocus your mind is the 20-20-20 rule.
Every 20 minutes, look at something 20 feet apart for 20 seconds.
Your eyes appreciate you, and so does your nervous system.
3. Enjoy natural treatments
If nothing else is taken away from this article, then you’ll get this.
Even if you live in the middle of a bustling city, find a way out.
Have a morning tea on the balcony.
Walk to the park during your lunch break.
Sitting under a tree, just.
There’s something about the simple act of fresh air, the movement of leaves, and the sky. It resets us in a way that can’t be digitally escaped.
4. Create a tech-free sanctuary
Choose one location in your home and make it completely screen-free. Maybe it’s your bedroom. Maybe it’s the dinner table. Maybe it’s a cozy corner that you like to read and meditate.
Protect this space like a sacred garden and a shelter from endless digital noise.
Invitation to healthier technical habits
This is not about guilt. It’s not about demonizing technology or swearing to live like your great grandparents. Finding balance.
Choose one of these steps and try it today. Only one.
Set the timer for the 20-20-20 rule.
It takes 5 minutes to get outside.
Tonight I decide to have a phone outside my bedroom.
And be careful. Keep an eye on how you feel. Take care if it’s a little easier to breathe. Be careful if the people around you meet a little more clearly.
Keep an eye on how you feel. Take care if it’s a little easier to breathe. Be careful if the people around you meet a little more clearly.
If so, I’d like to hear about it. Share your experience with us: What is the most difficult part of unplugging for you? What changes were helpful? Let’s start the conversation.
Also, stay tuned for Part 2. Here we explore ways to bring mindful technical habits to the workplace. If there’s one thing we certainly know, it’s because we can find freedom from technology overload. And it starts with consciousness.
Less Less Screen More Green: Excerpted with permission from Kerry Crofton, Finding Freedom in Mindful Tech Plans™ by PhD. revised and updated 2nd edition (2025).
