🌿 7- Day Digital Detox Plan

Come back to yourSelf, one gentle day at a time.

This isn’t about punishing yourself or going off-grid.
It’s about remembering your essence beneath the noise. Each day is an invitation — not a rule — to reconnect with the sacred, the simple, and the still.

Day 1: Awareness, Not Elimination

Theme: Notice the pull.

Track your screen time without judgment.
Journal: What am I actually looking for when I scroll?
Turn off non-essential notifications.
🕯 Evening Ritual: Light a candle. Be still for 5 minutes with no phone near you.

Day 2: Mute the Noise

Theme: Create space.

Unfollow or mute accounts that drain your energy.
Move social apps off your home screen.
Choose one offline moment (e.g. walk, meal, shower) and make it sacredly phoneless.
🕯 Evening Ritual: Do a 10-minute body scan meditation.

Day 3: Sacred Mornings

Theme: Reclaim your mornings.

No phone for the first 30–60 minutes after waking.
Journal, stretch, sip something warm in silence.
Write a mantra for the day.
🕯 Evening Ritual: Read a few pages of a physical book before bed.

Day 4: Declutter Your Digital Temple

Theme: Detox your devices.

Delete old apps you never use.
Organize your photos, delete duplicates.
Clear your inbox to zero (or at least start).
🕯 Evening Ritual: Take a bath or long shower with no background audio — just you and your breath.

Day 5: Phone-Free Pocket of Joy

Theme: Fill the space with you.

Choose a 2–3 hour block with no screen.
Do something you loved as a child (paint, daydream, write, walk aimlessly).
Notice how your nervous system feels afterward.
🕯 Evening Ritual: Journal: What did I discover when I gave myself back to myself?

Day 6: Conscious Connection

Theme: Be fully present with someone.

Call or meet one person with full attention — no multitasking.
If alone, connect with nature. Watch the sky.
Reflect on how real connection feels different from digital validation.
🕯 Evening Ritual: Gratitude journaling — list 3 things today gave you that a screen never could.

Day 7: The Recalibration

Theme: Choose how you return.

Reflect: What do you actually miss online? What don’t you?
Set boundaries moving forward: app limits, social hours, rest days.
Create a new digital rhythm that serves your peace.
🕯 Evening Ritual: Burn or tear a list of digital habits you’re releasing. Seal it with a prayer for clarity.

🌸 Closing Words

A detox is not about restriction — it’s about remembrance.

You’re not meant to be plugged in all the time.
You’re meant to be whole, quiet, radiant.
Let this be your return to presence.