Reclaim your focus with a 3-step digital detox

Jul 25, 2023
2023-07-25 Intentional Productivity blog image - digital detox

Effectively managing distractions is key to reclaiming your focus and enhancing your productivity and well-being (which is why the Intentional Productivity Masterclass has an entire section on this! 😉)

Of course, in an increasingly digital, fast-paced, and always-on world, we are constantly bombarded with notifications, messages, and endless streams of content. Being in a constant state of consumption and information overload can lead to reduced motivation, scattered attention, and heightened stress levels.

One way to offset this is with a digital detox, where you intentionally disconnect from these distractions to regain mental clarity, enhance focus, and foster a healthier relationship with technology—and with yourself.

I’ll walk you through how to give this a try. As usual, feel free to tweak the practice to make it work for you so you can explore its impact on your focus, energy, and stress levels.

Let's dive in!



1 thing to apply


A digital detox is a practice of disconnecting from digital distractions* to restore focus, mindfulness, and creativity. 

*This includes social media, TV or Netflix, video games, or other forms of media and entertainment you deem unproductive or unhealthy.


3 main benefits

  • A digital detox allows your brain to rest and reset, leading to improved focus and concentration.
  • Doing this before bed can improve sleep quality, leaving you refreshed and ready for the day ahead.
  • This practice also creates space in your day for mindfulness, creativity, awareness, and self-connection.

What would be the main benefit for you to try a digital detox?


5 minutes or less


Step 1: Choose your timeframe

Decide on a specific timeframe for your digital detox. It could be 15 minutes at the start or end of your day, during meals, or for an entire afternoon once a week.


Step 2: Set up your environment

Turn off email and social media notifications and put your phone on Do Not Disturb. Reduce any friction around getting started by removing temptations from your environment or going somewhere else (i.e., a nearby park).


Step 3: Engage in mindful activities

Before you get started, identify how you want to use this time to do something healthy. For example:

  • Spend quality time with yourself: meditate, journal, stretch, or go for a walk.
  • Reconnect with a friend or family member or do something fun with your kids.
  • Engage in a hobby, passion project, relaxing activity, or mindfulness practice.

Have a plan before you start and don’t be afraid to make adjustments as you go.



Conclusion: Distraction-free moments are what lead to deep awareness and self-connection. This is why people have some of their best ideas in the shower, and it’s why we often crave space and quiet when we feel overwhelmed.

I hope this practice is one you’ll benefit from—even if it might feel clumsy and uncomfortable at first. Give it a try, and let me know how it goes!

Your time and energy are your most precious resources. As always, thank you for sharing some of yours with me today.

— Melissa



Want to dive deeper? Here are 3 ways I can help:


1. If you want more clarity and focus, I'd recommend starting with our affordable self-paced courses:


2. If you're ready to build a full-scale personal productivity system, join our live 5-week program.


3. Want self care and mindfulness resources? Check out my books:

Spend more time and energy on what matters.

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