If you feel like you’re on your phone more than you’d like to be my digital detox is for you.

Before this month of nuttiness, I started to notice I was on my phone a lot.  Like a lot, a lot.  But, I didn’t want to be.  

I tore my meniscus and was stuck at home and it was making me crazy.

I found myself on my phone more than usual and I noticed my stress levels shot way up.

I do not do well with controversy, stress, or upsetting news and my phone is always loaded with it.  From social media, to random emails, to news… triggering info is everywhere online.

Yet even though it bothers me, I somehow always seem to catch myself reaching for my phone when I’m feeling bored or upset.  And every time I check it I feel worse!

I could be exhausted but I’d keep refreshing my feed, bouncing between apps and articles. The whole time thinking, I should be sleeping!!

There’s no denying it so I’m making it official.  I’m addicted to my phone.


Digital Detox to reduce screen time to get more done and get better sleep https://www.christinacarlyle.com/digital-detox-to-reduce-screen-time/

My digital dependency was becoming a problem.  I had heard that technology can affect your mental and physical health.

After feeling like it was truly affecting mine, I decided to try a digital detox and change my relationship with technology.

At first, I was worried because 90% of my work involves technology. I need it.  But I found a way to detox from technology without affecting my ability to work and it’s had a huge impact on me.

It’s amazing how the digital detox improved my mood, focus, and ability to get things done.  After a week trying it, I’ve never felt better.

I feel a million times more productive, energized, positive, and proud of myself.  I have a lot more time on my hands for workouts, meal prepping, stretching sessions, and phone-free fun.

I got an article I wrote about detoxing the liver published on Consumer Health Digest.  I feel more connected to my goals, others, and myself.  I didn’t feel rushed or overwhelmed like I usually do.

I learned, first-hand, how time away from technology can have a serious impact on your weight loss, wellness, and productivity.  That’s why I put together my Digital Detox Challenge.

If you feel like your phone is too distracting, wasting your time, or effects your feelings, my digital detox challenge will help you.

First, I’ll explain the top 2 ways digital technology can impact your weight loss and wellness goals.  Then I’ll share my Challenge so you can experience the magic of a digital detox, too.

When you’re done reading I’d love to hear your thoughts.  Leave me a comment and let me know if you struggle with technology, too.

Digital Detox to reduce screen time to get more done and get better sleep https://www.christinacarlyle.com/digital-detox-to-reduce-screen-time/


Digital technology produces blue-light. Exposure to blue light has been proven to throws the body’s biological clock—the circadian rhythm—out of whack.

As a result, sleep suffers. Exposure to blue light, at night, is a reason so many people don’t get enough sleep.  7 to 8 hours of deep, uninterrupted sleep is recommended to regulate the metabolism and endocrine system.

Just one bad night of restless sleep can affect 7 different hormones that can cause food cravings, fatigue, and trigger fat storage.  Researchers have also linked short sleep sessions to increased risk for depression, diabetes, and cardiovascular problems.


Most people check their phones an average of 200 times a day.

Technology gives you instant access to content that can cause an emotional reaction.  Ever feel bored or lonely?  Most people hop on their phones to distract themselves and feel better.

The internet has no shortage of content that can affect your feelings.  Ever felt happy, passionate, annoyed, angry, stressed, or sad about something you saw online?

One 2012 study found that excessive social media use can increase your stress levels.

Every time you’re exposed to a stimulus and feel something – whether positive or negative – hormones have been released.  The more hormones you release, the more you’ll feel.

Search engines and social media platforms know this. That’s why they rank and distribute content based on the emotional response it creates.  That’s why you see a lot of funny, violent, political, offensive, and controversial content on your social feeds.

It creates an emotional response ‘big enough’ to get your feelings involved so you’ll engage with it and keep coming back for more.

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Consistent exposure to content can trigger the release of hormones into your bloodstream.  Feelings can be addictive.  Over time, chronically elevated levels of hormones in your blood can create a physical dependency.

As your body senses it’s not getting it’s hormonal ‘fix’, you’ll feel the need to reach for your phone, so your body can get the jolt of hormones.

Research from Swansea and Milan Universities also found that heavy Internet users suffered from withdrawal similar to those experienced by drug users when they went offline.

According to a recent study from Ofcom, one in four people in Britain, spend more time online than they do asleep.

Some of the most common excuses preventing people from losing weight are “I don’t have enough time.” “I’m too tired.”  “I’m too busy.”

Imagine how much you could get done by taking a break from technology?  Enter my Digital Detox Challenge.

This simple challenge will help you break free from technology so you can sleep better, stabilize your hormones, and find more free time to get important things done.


Digital Detox Challenge


How to do my digital detox challenge.

Step 1)  Unfollow, block, or unsubscribe from any people and content that makes you feel any negative emotions or distracts you.  Delete anything that makes you feel bad… like you’re not good enough or that makes you feel more stressed, angry, annoyed, sad, or bad about yourself or life.

You can use Unroll Me to unsubscribe from emails you don’t want anymore, too.  If it doesn’t make you feel good or improve your life in any way, get rid of it.  This helps prevent yourself from being exposed to they emotional content and falling down the rabbit hole of soul-sucking distractions.

Step 2)  Get tech devices out of your bedroom. I recommend avoiding all digital devices with a screen after 8pm.  Find something else to do instead.  Paint your nails. Take a bath. Read a book. Catch up with housework. Take a walk. Go to sleep.

Do anything you want that doesn’t involve staring at a screen.  You’ll be amazed how all of the things on your to-do list suddenly get done.

Step 3)  Use tech to be productive, improve your life, or get ahead.   Technology is a part of every life but can easily become distracting. During the digital detox, only use technology to be productive, get things done, or to make your life easier.

Do your best.  If your tech is it’s doesn’t help you get ahead, it’s keeping you stuck.  If you catch yourself aimlessly clicking around, log out, refocus on what you should be doing, and get it done.

These 3 steps can make a big impact on your mood and productivity.   This isn’t a 7 day or 30-day challenge.

Do your best to follow them the best you can every day.

You’ll be amazed by how much easier life becomes.  It truly works, if you work it.

Are you going to try my digital detox?  Leave me a comment and let me know.


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