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60 minutes away from screens, the truth about multitasking, and a 30-day detox challenge

60 minutes away from screens, the truth about multitasking, and a 30-day detox challenge

Miguel from Unplugging
August 13, 2025 • Estimated Reading Time: 5 minutes

The Weekly Reset

Your 60 minutes of freedom

Feeling tethered to your phone? A device-free hour can rewire your focus and calm your mind. Research suggests that short screen breaks can boost productivity by up to 20%.

Try this tonight:

Pick Your Hour: Choose a time (e.g., 7–8 PM) and set a reminder.
Stash Devices: Put your phone in another room — out of sight, out of mind.
Do One Thing Fully: Read, cook slowly, or journal one thought.
Track the Shift: Afterwards, note how you feel. Clearer? Lighter?

Challenge: Commit to one device-free hour tomorrow. Choose your time and stick to it. See how different you feel at the end of it.

Get your FREE 30-day Digital Detox Challenge

Ready to reclaim your time? Get my 30-Day Digital Detox Challenge Calendar — free for subscribers. Start small, stay consistent, and rediscover focus.

Signal vs. Noise

Why our attention spans are shrinking – Gloria Mark

We think multitasking makes us more productive. The truth? It’s stealing our focus.

In an APA podcast with Dr. Gloria Mark, she explains how constant device-switching — scrolling between texts, emails, and news — can slash cognitive control by up to 40%. Each switch forces your brain to reorient, draining energy and chipping away at memory, decision-making, and mood.

A single device-free hour is like hitting “reset” on your attention. It’s not about willpower — it’s about giving your mind space to breathe.

My Recommendations for This Week

Stolen Focus by Johann Hari

A compelling look at how modern life hijacks attention, and what we can do to reclaim it. I couldn’t stop reading it!

Moleskine Wellness Journal

Great journal designed to support tracking and reflection across themes like personal goals and general well-being.

CHEREEKI Minimalist Desk Clock

A clean, modern clock with a crisp LED display and dual alarms. Rechargeable and distraction-free, perfect for keeping your phone out of the bedroom.

A Moment Offline

A very simple breathing meditation

Yesterday, before bed, I put my phone away and tried a simple breathing exercise. I sat still, closed my eyes, and focused only on counting and breathing. My mind wandered a few times, but each time I gently brought it back. After ten minutes, the noise in my head had eased, and I felt more awake and clear—like I’d swept out a corner of my mind I hadn’t noticed was cluttered.

If you want to try it:

Sit somewhere comfortable, away from your phone.
Close your eyes and inhale through your nose for a count of four.
Hold your breath for another four counts.
Exhale through your mouth for six counts.
Repeat for 5–10 minutes, bringing your focus back to the count whenever your mind drifts.

Shaping a better newsletter for you

I’m running a short 100% anonymous survey to learn what gets in the way of unplugging. Your answer will shape the tips, tools, and challenges I share here every week. It’s just one question and takes less than 20 seconds.

See you next week,
Miguel

P.S. If you’ve been enjoying these notes and want to help me keep writing and sharing them, you can always buy me a coffee here — it means a lot. Thank you for being part of this quiet little corner. 💙