By Frank Lucasale 
In a world that never stops buzzing, sometimes you just need to hit pause. Here are eight practical and realistic ways to unplug from digital overload and reconnect with yourself and the people around you.
1. Go for a Walk Without Your Phone
Take a short walk in the park or around your neighborhood. Focus on what you see, hear, and feel—without any screen distractions.
2. Set Phone-Free Hours Daily
Choose certain hours of the day when you won’t check your phone. Mealtime and bedtime are great places to start.
3. Read a Physical Book
Turn off your device and grab a real book. Let your mind travel without a glowing screen.
4. Limit Screen Time With App Timers
Use built-in phone settings or apps to set daily limits for social media and other high-use platforms.
5. Have a Digital-Free Meal
Whether eating alone or with others, keep your phone out of sight and enjoy your food with full attention.
6. Start a No-Screen Morning Routine
Begin your day without reaching for your phone. Use the first 30 minutes to stretch, write, or simply breathe.
7. Connect With Someone Face-to-Face
Spend quality time with friends or family. Real conversations are refreshing compared to online chats.
8. Create a Wind-Down Routine Before Bed
Turn off screens at least 30 minutes before sleeping. This improves sleep quality and relaxes your mind.