What Happened When Journalists Tried to Unplug

At the Consciously Digital Institute, we recently worked with CNBC journalists on an experiment: stepping away from smartphones and becoming more intentional with technology.

A number of studies show that students who limited social media usage to just 30 minutes per day over a couple of weeks, reported lower loneliness and depression, and reductions in anxiety and FOMO. Another very recent study found that AI overuse can cause "brain fry" and drive cognitive fatigue.

The goal of our little experiment was not to reject technology completely. It was to help people notice how their devices shape their attention, energy, relationships, and sense of time - and reduce stress from being "always on" and constantly processing new information.

We gave participants a simple methodology to follow.

1. Start With the Big “Why”

Before changing any habit, we asked them to first understand why they wanted to unplug.

What do you want to protect? What do you want to feel differently? What are you hoping to regain?

Without a clear reason, it is very difficult to change digital habits. Your brain will always find a reason to go back to old patterns.

The “why” matters because it helps you set up the experiment correctly. It also gives you motivation when the habit starts pulling you back.

2. Don’t Focus Only on Screen Time

We told participants not to obsess over reducing screen time numbers.

Instead, focus on protecting important moments in life.

For example:

• Keep phones out of the bedroom

• Don’t eat in front of screens

• Put devices away during meaningful conversations

• Have walks without phones

• Avoid starting the morning with emails or messages

• Create moments in the day where your attention belongs fully to you

This changes the question from:“How many hours was I on my phone?”

to:“What parts of my life do I want to protect from distraction?”

That shift is important - your energy goes where your attention flows.

3. Prepare in Advance

One of the biggest mistakes people make is trying to unplug without preparation.

Your brain will immediately start producing reasons why “today is not the right day.”

So we advised participants to prepare beforehand:

• Look up addresses in advance

• Save important contacts

• Plan activities ahead of time

• Think through transportation and logistics

The easier you make the experience, the more successful you will be.

What Participants Noticed

One journalist told us she felt much more present during the experiment. She also said it felt like she suddenly had more time in the day and was no longer constantly rushing.

This is extremely common.

When attention is less fragmented, time often feels like it expands.

Our devices constantly interrupt us. Every notification, quick check, or task switch creates mental stress — even when we do not fully notice it. We call this the “tech tax” of fragmented attention.

When people stop multitasking and focus on one thing at a time, the nervous system starts calming down. Life begins to move at a more natural human rhythm.

Many people also realize how much technology speeds them up unnecessarily.

Some common habits that create this feeling of rushing include:

• Checking messages immediately after waking up

• Reading emails during breakfast

• Simultaneously checking news, messages, and social media

• Opening laptops before deciding on priorities

• Keeping many tabs open and constantly switching between them

Over time, these habits train the brain to stay in a constant state of urgency.

One exercise we often do at CDI is very simple: we ask people to pause, take a few calm breaths, and then pick up their phone while noticing what happens in the body.

People often notice:

• shallower breathing

• tension

• stress

• changes in posture

The body reacts before the mind fully catches up.

Different Reactions to Appearance

Another interesting observation came from two journalists in the experiment.

One felt less self-conscious about her appearance without a smartphone. Another became more self-conscious and started carrying a pocket mirror.

This shows that technology habits affect people differently.

Sometimes it is not about the phone itself, but about what the phone habit was fulfilling emotionally.

For one person, constantly checking appearance through the front-facing camera may have already become deeply ingrained. Another person may simply not rely on that habit as much.

There can also be cultural, social, or personality differences involved.

The important thing is not judging the reaction — but noticing it.

Why Sleep Often Improves

One participant also noticed her sleep improved during the experiment — and continued improving even after she returned to using her smartphone.

She stopped sleeping with the phone in bed and started going to sleep earlier.

This is one of the most common and powerful changes people experience.

Research consistently shows that smartphones in the bedroom negatively affect sleep. This is not only because of blue light, but because the brain remains mentally alert.

Even when the phone is in airplane mode, many people still feel subconsciously “on call.”

We often describe it like sleeping with the front door slightly open. Part of the brain keeps monitoring it.

That is why removing the phone from the bedroom is one of the first recommendations we give clients who want healthier digital habits.

When your attention is less overloaded during the day, the brain also finds it easier to properly rest at night instead of staying stuck in constant “input mode.”

The Goal Is Not Perfection

The purpose of unplugging is not to become anti-technology.

The goal is to build a healthier relationship with it. Like going on a diet does not have a goal to eliminate your eating habits - but it does help clean up your body and mind.

Regularly revising your digital habits - similar to how your body feels - is a key skill in today's increasingly digitized world.