My Mindful Tech Plan: Design Your Digital Detox

Objective

To empower you to take control of your digital life by designing and implementing a personalized digital detox. This project will help you cultivate more mindful technology habits and foster a stronger connection to the present moment.

Part 1: Understanding Your Digital Landscape (To be completed with the Digital Habits Reflection Journal)

Before you can detox, it's important to understand your current digital habits. Use your Digital Habits Reflection Journal to explore:

• Your typical daily screen time.
• The apps and platforms you use most.
• How technology makes you feel (e.g., connected, overwhelmed, anxious, informed).
• Areas where you feel technology might be negatively impacting your well-being, sleep, or focus.

Part 2: Setting Your Digital Detox Goals

Based on your reflections, what do you want to achieve with your digital detox? Be specific, measurable, achievable, relevant, and time-bound (SMART).

Example Goals:

• Reduce social media scrolling by 30 minutes daily.
• No phone usage for the first hour after waking up.
• Eliminate gaming after 9 PM.
• Dedicate one full day a week to being completely offline.

My Top 3 Digital Detox Goals:

Part 3: Choosing Your Detox Strategies

How will you achieve your goals? Think about practical steps you can take.

Possible Strategies:

• Turn off notifications for non-essential apps.
• Delete distracting apps from your phone (you can always reinstall them later).
• Set app timers or usage limits.
• Charge your phone outside your bedroom.
• Find alternative activities (e.g., reading, hobbies, spending time with family/friends).
• Designate "no-phone zones" in your home (e.g., dinner table, bedroom).
• Inform friends and family about your detox to gain their support.

My Chosen Strategies (List at least 3):

Part 4: Planning Your Detox Period

Decide on the duration and timing of your digital detox. Remember, it can be a full day, a weekend, specific hours each day, or focusing on certain types of technology.

• Start Date:
  
  
  
• End Date:
  
  
  
• Duration: (e.g., 24 hours, 3 days, 1 week, daily from 8 PM - 8 AM)
  
  
  
• Specific Technologies/Activities to Detox From: (e.g., social media, video games, streaming, news apps)
  
  
  
• Activities I will do INSTEAD of using technology:
  
  
  
  
  
  

Part 5: Reflecting on Your Experience (To be completed after your detox using the Digital Habits Reflection Journal)

After completing your detox, use your Digital Habits Reflection Journal to reflect on:

• What challenges did you face?
• What benefits did you notice?
• How did your perception of technology change?
• What sustainable mindful tech habits will you carry forward?

Part 6: Sharing Your Journey

You will share your "My Mindful Tech Plan" and your detox experience with the class. Be prepared to discuss:

• Your detox goals and strategies.
• Highlights and challenges of your detox period.
• Key learnings and insights gained.
• Your plans for mindful tech use moving forward.

Digital Habits Reflection Journal

This journal is your personal space to reflect on your relationship with technology and your My Mindful Tech Plan digital detox experience. Be honest and thoughtful in your responses.

Part 1: Before the Detox (Pre-Detox Reflection)

Answer these questions before you begin your personalized digital detox.

1. On a typical day, how many hours do you estimate you spend on digital devices (phone, computer, tablet, gaming console, TV, etc.)? What are the main activities you do?
   
   
   
   
   
   
   
   
   
   
   
2. List the top 3-5 apps or online activities you feel most drawn to or spend the most time on. Why do you think these capture your attention so much?
   
   
   
   
   
   
   
   
   
   
   
3. How does your digital use generally make you feel? (e.g., connected, productive, overwhelmed, distracted, anxious, informed, entertained, lonely, comparing yourself to others). Explain.
   
   
   
   
   
   
   
   
   
   
   
4. Are there any aspects of your digital habits that you wish you could change? If so, what are they and why?
   
   
   
   
   
   
   
   
   
   
   
5. What are your initial thoughts or feelings about doing a digital detox? Are you excited, nervous, skeptical, or something else? Explain.
   
   
   
   
   
   
   
   
   
   
   

Part 2: During the Detox (Observations and Experiences)

Answer these questions during or immediately after your personalized digital detox period.

1. What was the most challenging part of your digital detox? Describe a specific moment or feeling.
   
   
   
   
   
   
   
   
   
   
   
2. What was the most surprising thing you noticed or experienced during your detox?
   
   
   
   
   
   
   
   
   
   
   
3. What did you do with the extra time or mental space you gained by reducing your screen time? List specific activities.
   
   
   
   
   
   
   
   
   
   
   
4. How did your mood or focus change (if at all) during your detox?
   
   
   
   
   
   
   
   
   
   
   
5. Did you feel a sense of freedom or relief by being disconnected, or did you feel more anxious or isolated? Explain.
   
   
   
   
   
   
   
   
   
   
   

Part 3: After the Detox (Post-Detox Reflection)

Answer these questions after you have completed your personalized digital detox.

1. What were the biggest benefits you experienced from your digital detox?
   
   
   
   
   
   
   
   
   
   
   
2. What challenges, if any, made it difficult to stick to your detox plan? How did you overcome them, or what did you learn from them?
   
   
   
   
   
   
   
   
   
   
   
3. How has your perception of technology changed since completing your detox?
   
   
   
   
   
   
   
   
   
   
   
4. What sustainable mindful tech habits will you try to incorporate into your daily life moving forward? Be specific.
   
   
   
   
   
   
   
   
   
   
   
5. What advice would you give to a friend considering a digital detox?