1
When you are out to a meal with friends or family members, make a "phone stack" in the middle of the table so you are not tempted to use your phone for the duration of the meal (if seeing your phone is still too much of a temptation for you, you can even make a rule that whoever looks at their phone first has to pay the bill!)
2
Refrain from holding your device in your hand at all times like it is an accessory. Put it in your pocket or in your bag so it is out of sight.
3
Refrain from using any of your devices during the first hour after you wake up in the morning (rather than scrolling through your Instagram or Facebook feeds as your morning routine, maybe even try reading a newspaper! You know those black and white print things that tell you what's going on in the world?
4
Refrain from using technology devices during the last hour before you go to bed.
5
Refrain from using technology while walking on the street (you will be amazed at how many people you see almost get hit by cars because they are looking down at their phones).
6
Refrain from using while waiting for something to begin, such as a movie, a play, a concert, a class, or a social interaction.
7
Take a half-hour tech free walk with no destination.
8
Refrain from looking at any form of social media for 24 hours (this refers to Instagram, Facebook, Snapchat, Twitter, Tumblr, you name it!)
9
Do not use your computer to take notes in a class that you normally would. Use a notebook and a pencil and see if this makes a difference in your ability to pay attention.
15 CHALLENGES TO disCONNECT
When you have the urge to film something on your phone (whether it is a concert or just a random funny moment), don't. Enjoy the moment with your own eyes instead of behind a screen.
10
Turn off all notifications and alerts on your device for an entire day. If your cell phone is your alarm clock, leave only the alarm notification intact.
11
Do not use your device when socializing or interacting with people for an entire day. This includes everyone— shopkeepers, waiters, and service people as well as family and friends.
12
Spend 10 minutes doing nothing— on purpose. Stop what you are doing, sit still, be quiet, and feel your own presence.
13
Do something in the "real world" that you would normally do online. For example, go to the store to buy food or a book or clothing instead of getting it sent to you.
14
Write down three activities or experiences that make you happy and are not tech-based. Do at least one of them.