Digital Challenges
The Commuter Challenge
Leave your phone in your bag (or pocket) for your entire commute; no scrolling, no music, no messages. Just be present with your thoughts, your book, or the world around you.
The Door Drop
As soon as you arrive home, drop your phone in a bowl or drawer by the door. Enjoy an evening phone-free cook, talk, play, read, or unwind without notifications.
The Bedroom Ban
Keep your phone out of your bedroom for a full week. Use an analogue alarm clock and don’t look at your phone first thing in the morning or last thing before bed.
The Table Free Challenge
Do not place your phone on a table, even face down. Leave your phone at your desk or in your bag for business meetings. Leave your phone in bags or pockets for restaurant and café outings. Keep tables handset free.
The Analogue Sunday
Spend one full Sunday without a smartphone. No social media, no apps, just offline living.
The 1-Hour Window
Pick one hour each day (e.g. lunch or early evening) to put your phone on silent and out of sight—no cheating! Use this time to go for a walk, cook, or chat to someone in person.
The Dinner Detox
Make every mealtime phone-free, even if you’re eating alone. Focus on your food, your company, and the moment without screens competing for your attention.
The Screen-Free Scroll Swap
Replace your usual scrolling time with a book, podcast, or walk. Track how many minutes or hours you gain across the week.
The Notification Audit
Go into your phone settings and disable all non-essential notifications. Notice how your stress levels and concentration change over the week.
The Social Media-Free Weekend
Delete your social media apps on Friday evening and go the whole weekend without them. Reflect on what you miss, what you don’t, and how you felt.
