Does your phone seem to steal hours of your day? When was the last time you truly disconnected? On average, people check their phones up to 58 times a day, with daily screen time reaching an astounding 5 hours and 25 minutesâexcluding time spent on computers or TVs!
Excessive screen time can impact our mental health and well-being, with research linking it to increased rates of depression, anxiety, emotional stress, sleep disturbances, and loneliness. The more hours we spend on our devices, the less we invest in meaningful connections with ourselves, loved ones, and the world around us. Unplugging allows us to reclaim these moments, reconnect with nature, and enjoy real life.
Unplug Your Mind encourages you to make a conscious effort to step away from your screen. This digital detox is an opportunity to recharge by soothing your nervous system, reducing stress, and fostering genuine connections. Whether you decide to limit your screen time or disconnect completely, this challenge offers a chance to redirect energy toward a more fulfilling, intentional lifeâand to address any other addictions like PMO that are holding you back.
As the name âRewire Companionâ suggests, rewiring isnât about just one habit; itâs about reclaiming control over our lives to improve our well-being. By becoming aware of how much time we lose to mindless scrolling or constant notifications, we create space for more enriching, purposeful activities.
If youâre ready to join us, read the rules and details carefully and write âI am interested in joining this challengeâ. Each section is streamlined for easy navigation. Click, read, and take your first step toward a healthier, more present life.
Rules
- Checking in.
- About the Scoreboard
- How to Win?
Once you join the challenge, regular check-ins are essential. Whether you choose to update daily or weekly, ensure youâve completed all your updates by the end of each month.
In each post, please include the date and the total time spent on your phone for non-work activities.
Note:
Time spent on productive tasks, such as studying or working online, doesnât count. To identify your non-work screen time, check your phoneâs settings under âDigital Wellbeingâ or âScreen Time,â where you can view the time spent on each app.
Feel free to include a screenshot if youâd likeâitâs optional. After all, we trust you! 
And if youâre looking for a simple check-in format, hereâs one to get you started:
# DD/MM/YYYY
Total Screen Time (non-work):
Feel free to copy-paste and adjust this format in your check-in post!
You are also required to update the scoreboard yourself, but donât worryâitâs completely easy!
For mobile users, there should be a button below the table to edit your study hours:
If youâre using a PC, look for a pencil icon in the top-right corner of the table. It will appear when you mouse over the table. Click on it to edit.
As you can see, each username is linked to its respective screen time. Please remember to edit only your own screen time! Any unauthorized changes will result in permanent elimination. Accidental edits are the only exceptions, but you must provide solid proof to support your claim. After all, itâs just a matter of changing numbers; itâs not a big deal!
The moderators of this challenge will verify every change made to the scoreboard. Updates must align with each check-in. If you update your screen time without checking in, it wonât count, and one of the challenge moderators will reset it to its original value. So make sure to be accurate!
This challenge takes place every month. Winning is simple: The participant with the least screen time at the end of the month will be declared the winner! Their name will be featured in the Hall of Fame.
Useful Apps & Tips
To help you on your journey to reducing screen time, here are some recommended apps and helpful tips:
- Useful Apps
- Tips for Reducing Screen Time
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Track Your Screen Time: Use built-in screen tracking tools on your devices to monitor daily and weekly usage, and consider setting limits, especially for non-essential apps.
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Avoid Video Fatigue: Limit time on video calls when possible and incorporate breaks between calls to reduce exhaustion from virtual meetings.
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Leverage Technology to Help: Use alarms or notifications to remind you to take breaks, and disable non-essential notifications to focus on other activities.
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Take Regular Breaks and Stretch: Stand up and move every 30 minutes, and try âchair yogaâ to stretch and keep muscles relaxed.
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Stand Up, Sit Less: Consider a standing desk to reduce sedentary time, and move around when youâre on phone calls.
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Pay Attention to Posture: Maintain a natural, upright posture to prevent fatigue and pain, which is crucial when spending prolonged time on screens.
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Avoid Eating in Front of Screens: Designate screen-free mealtimes to avoid mindless eating and overeating while watching TV or using other devices.
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Keep Screens Out of the Bedroom: Avoid screens an hour before bed to protect sleep quality, and ideally keep devices out of the bedroom entirely.
By utilizing these apps and tips, youâll be well-equipped to successfully reduce your screen time and enjoy a more balanced life!
The Importance of Digital Detox
In our hyper-connected world, taking a break from screens has become increasingly essential. Research highlights several benefits of a digital detox that can positively impact our mental and emotional well-being:
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Reduced Stress and Anxiety: Disconnecting from constant notifications and the pressure of being âalways onâ allows individuals to experience relief from stress and anxiety, promoting a sense of calm. 1 4
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Improved Sleep Quality: Reducing screen time, especially before bed, can enhance sleep quality by minimizing exposure to blue light, which disrupts melatonin production. 2 3
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Enhanced Interpersonal Relationships: A digital detox encourages face-to-face interactions, allowing for deeper connections with loved ones and fostering a sense of community. 1 2
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Increased Mindfulness and Self-Awareness: Stepping away from screens helps individuals engage more fully with their surroundings, leading to greater self-reflection and clarity. 2 4
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Boosted Productivity and Creativity: By limiting distractions, individuals can focus better on tasks at hand, potentially leading to increased productivity and creative breakthroughs. 3 5
Sources:
1: The Impact of Digital Detox on Mental Health - Ekol Hospitals
2: 5 Reasons To Do A Digital Detox - Cardinal Clinic
3: Ten Benefits of Degital Detox - Power Living
4: What is a Digital Detox?
