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In today’s hyper-connected, ‘always-on’ culture, most of us exist in a state of constant distraction. When we wake up in the morning, the first thing most of us do is check our phones – and why wouldn’t we? They’re our alarm clocks, personal weather forecast, and means of communication with the wider world.
We live in a time of digital overload, distracted by alerts and messages, surrounded by stimuli, unable to sit still and just be. Studies show that 70% of us feel unable to switch off, even on holiday. Where we once had a fear of missing out on experiences (FOMO), our dependence on devices has created a new acronym: FOSO, the fear of switching off.
Switching off when we’re used to being ‘always on’ isn’t easy, but it’s key for mental, emotional, and even physical health. So, to shine a light on the importance of unplugging – and offer some practical advice on how to do so – we spoke to Dr David Crepaz-Keay, Head of Research and Applied Learning at Mental Health Foundation.
Here’s how you can switch off from your ‘always on’ lifestyle and reclaim your time.
The importance of switching off
But first…why is switching off so important? Is it really so bad to fire off a few work emails on holiday? In a word: yes. “Taking time to disconnect from work and other responsibilities is important to allow your body and mind to rest and recharge,” Dr Crepaz-Keay told Rest Less. “When we don’t switch off, we increase our risk of stress, burnout, anxiety, and depression.”
There are various psychological, cultural, and technological factors behind our ‘always on’ culture. The first is that, in our digital world, work-life boundaries have become blurred. Remote work and smartphones mean we’re reachable around the clock – and this can cause some people to feel they should be available 24/7.
Social media often glamorises hustle culture, a mindset that celebrates relentless work and productivity, often at the expense of our wellbeing. “Many of us have internalised ideas about busyness being linked to value, which can make people feel guilty about making time for rest,” Dr Crepaz-Keay says. “Also, not everyone has the same opportunity to prioritise rest, especially those experiencing financial insecurity, job instability or caring responsibilities.”
If we feel that we must work harder, the idea of disconnecting on holiday – even for a few days – can be challenging. Not only is the thought of missing out on key information worrying, but the idea of returning to work can also become more stressful, perhaps due to having to readjust to a busy schedule or tasks mounting up while we’re away. Yet work is only part of the problem, and our personal lives can be just as digitally stressful.
Smartphone alerts drag our attention back online even when we’re trying to relax. Plus, digital interactions can boost dopamine in the brain, causing us to become, quite literally, addicted to our phones, with social media feeding our habit. Even during leisure time, we’re often ‘second-screening’ — scrolling social media while watching TV – a seemingly harmless act that can have surprisingly negative effects on the brain.
So what are the easiest and most effective steps we can take to successfully switch off?
1. Set digital boundaries
If work-life boundaries have blurred, it’s up to us to define them by setting boundaries. Designate hours when you’re ‘off’ – for example, after 8pm. Turning off non-essential notifications and checking your phone only at certain times can help, too. Remember that not every notification needs your immediate attention; most don’t.
Try things like making meal times phone-free. Not only will this avoid unnecessary stress while you’re meant to be enjoying a meal, but it also allows you to eat mindfully – which has its own health benefits. If you’re watching a film or spending time with family or friends, why not use the ‘Do Not Disturb’ setting? Even better, turn your notifications off and leave your phone in another room.
“It’s important to set digital boundaries, as constant notifications and digital noise can lead to stress and reduced attention span,” Dr Crepaz-Keay says. “Setting boundaries helps you reclaim calm and focus, and improves sleep and rest. Managing your digital exposure also helps you to focus on more meaningful interactions that support good mental health rather than passive scrolling.”
2. Protect your mornings and evenings
Many of us reach for our phones the minute we wake up – which is just about the worst thing we can do when we’re trying to switch off. “Checking messages or emails first thing can trigger stress and derail your focus before the day begins,” Dr Crepaz-Keay told us. “Try using an alarm clock instead of your phone to reduce the temptation to scroll.”
Consider creating a tech-free buffer of 30-60 minutes after waking and hold off on checking your phone until you’re more set up for the day. If you’re tempted to reach for your phone, establishing some calming rituals – such as stretching, journaling, enjoying a slow coffee, or doing affirmations or breathing exercises – can help you shut out noise. Rather than mindlessly scrolling, try to use this time to ground yourself and set intentions.
Though protecting our evenings is just as important. “Putting devices away before bed improves sleep quality, which is vital for wellbeing,” Dr Crepaz-Keay says. It’s difficult to get a good night’s sleep and feel relaxed if we’ve just checked our emails. The minute we’re aware of new messages waiting, a sense of expectation forms – a feeling you should reply. This is another reason why setting digital boundaries and muting notifications after a certain time is so beneficial.
3. Get outside
If you’re feeling overwhelmed, distracted, or simply unable to relax, the best thing you can do is step outside and get into nature – ideally, without your phone. Being in green spaces acts as a mental reset, offering a break from the persistent digital stimulation that overloads our brains and restoring our ability to focus. It also reduces cortisol (stress) levels, and allows us to focus on the present.
If you’re on holiday, make getting outside early a priority; go for a walk on the beach or kick back under a tree. If you’re at home, take your morning coffee into the garden (if you have one), or go for a quick walk in your nearest green space. Take a few moments to listen to the chirp of birds, the rustling of leaves, and feel the breeze on your skin. This is one of the easiest yet most effective ways to practise mindfulness.
When we’re stressed or distracted, it’s easy to forget how beautiful our world is – yet taking time to be quiet and appreciate our surroundings can create a sense of awe and inner peace. As well as encouraging creativity and reflection, it can also help shift your attention from trivial yet consuming stressors to what really matters. When you return from your break outside, you may find it easier to feel detached from your devices, too.
4. Build a ‘shutdown’ ritual
No matter our best intentions, it can be difficult to stop work from bleeding into our evenings (or weekends or holidays). So, it can be helpful to build a shutdown ritual that symbolises clocking out. This tells your brain that work mode is over, making it easier to mentally detach and calm your nervous system.
Think about some intentional things you can do to help you slip into relaxation mode. For example, writing a to-do list for when you’re next at work can help you externalise your thoughts, reduce mental clutter, and experience a sense of calm. Tidying your desk can also make it easier to step back, as it’s a physical sign that you’re organised and ready to get back to work when the time comes. And, while it might initially feel a bit silly, saying a verbal cue like “shutdown complete” or “workday over” can help, too.
5. Embrace ‘boredom’
In quiet moments, many of us instinctively reach for our phones. But in a world of constant distraction, being comfortable with ‘boredom’ is important. A profound sense of calm can arise in stillness, and allowing our minds to wander often sparks creativity – because our brains are seeking stimulation. This is why so many good ideas are formed in the shower or in bed.
“Embracing quiet moments is essential for supporting mental wellbeing,” Dr Crepaz-Keay advises. “It helps you reconnect with your thoughts, emotions, and surroundings, which enhances self-awareness and reduces overstimulation. Learning to sit with boredom also builds resilience by increasing your tolerance for discomfort, which is valuable in managing stress and anxiety.”
If you’re out with your partner or friend and they leave the table, try not to automatically reach for your phone. Instead, why not use this brief quiet time to check in with yourself? Allowing yourself to be bored can recalibrate the brain, and you may gain a sense of clarity about your feelings or goals – things that are often concealed under continual distraction and ceaseless stimuli.
Final thoughts…
In our fast-paced, always-on culture, it can be difficult to find time and space to truly switch off. Juggling work, household chores, and family responsibilities can be overwhelming. And while tech can make our lives easier, it can also blur the line between our personal and professional lives.
Even if switching off is a challenge, it’s worth the effort. Relaxing your brain and body is essential for destressing, thinking creatively, and being productive and present in your daily life.
Try to think of switching off as a necessity, rather than a luxury. Unplugging isn’t about escaping; it’s about returning – to ourselves, to stillness, and to sanity.
For more inspiration on switching off and moving towards a healthier, happier lifestyle, you might like to read our article: 8 easy ways to bring wellness rituals into your daily routine.
Do you find it difficult to switch off? Do you have any other tips to make unplugging easier that you’d like to share with our readers? We’d love to hear from you in the comments below.
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