The Challenge of Staying Connected
In today’s world, technology surrounds us—whether we like it or not. As an HR manager and a busy mom living in Riverton, Utah, I’ve felt this more than ever. Our phones, laptops, and tablets keep us connected to work, family, friends, and endless streams of information. But that constant connection can quickly turn into overwhelm.
It’s easy to fall into the trap of checking emails late into the evening or scrolling social media mindlessly after a long day. While technology offers amazing convenience, it can also blur the lines between work and personal life, leaving us feeling drained and distracted. Over time, this digital overload can affect our mental health, relationships, and overall well-being.
I’ve learned that unplugging after work isn’t just a luxury—it’s a necessity. It’s about reclaiming space to recharge, be present with loved ones, and find peace away from screens. If you’re like me and want to find balance in a digital world, here are some practical tips that have helped me unplug and enjoy life offline.
Set Clear Boundaries Around Work
One of the hardest things to do is separate work time from personal time, especially when so much happens online. Early in my career, I struggled with checking emails after hours or feeling pressured to respond immediately. Over time, I realized that without boundaries, work spills into every corner of life.
Now, I set clear limits for myself. I turn off work notifications on my phone after a certain hour and avoid opening work apps in the evening. I also communicate these boundaries with my team, so they know when I’m available and when I’m not.
Creating a routine helps, too. For example, I try to finish work-related tasks by 6 PM and then officially “sign off.” Giving yourself permission to step away without guilt is key. Your brain and body need that downtime to reset.
Create a Technology-Free Zone at Home
At home, I’ve found it helpful to designate certain areas or times as technology-free zones. For example, the dining table is a no-phone zone during meals. This simple rule has transformed family dinners into meaningful conversations and laughter rather than distracted silence.
I also encourage unplugged time before bed. Screens emit blue light that can interfere with sleep, so putting devices away at least an hour before bedtime helps me fall asleep faster and wake up feeling refreshed.
You might try reading a book, journaling, or practicing a calming hobby like pottery (which I absolutely love!) as a way to wind down. These offline activities can be incredibly grounding after a day full of digital input.
Schedule “Unplugged” Activities
One way to break the screen habit is by intentionally scheduling activities that don’t involve technology. For me, hiking is a perfect escape. Living near beautiful trails in Utah, I make it a point to get outside regularly and leave my phone behind or in airplane mode.
Whether it’s a walk in the park, gardening, cooking a new recipe, or doing pottery, these activities help me reconnect with myself and my environment. They also give my brain a much-needed break from constant notifications and digital noise.
Try blocking out specific times in your week for unplugged activities and treat them as non-negotiable appointments. Over time, this will help build a healthier relationship with technology.
Practice Mindfulness and Presence
Unplugging isn’t just about turning off devices—it’s about being fully present in the moment. When I’m with my family, I try to put my phone away and focus on the here and now. It’s amazing how much richer conversations become when everyone’s attention is undivided.
Mindfulness practices like deep breathing, meditation, or simply noticing your surroundings can also help you stay grounded. Even five minutes of mindful breathing after work can reduce stress and reset your mind.
The more we practice presence, the less we feel the need to check our devices constantly for distraction or validation. It’s about finding calm in a busy world.
Set Realistic Goals for Digital Use
Unplugging doesn’t mean going cold turkey or avoiding technology altogether. After all, many of us rely on digital tools for work, communication, and even relaxation. The goal is to find balance and use technology intentionally.
I’ve found it helpful to set realistic goals, like limiting social media use to 30 minutes a day or turning off screens during family time. There are even apps that track your screen time and remind you when you’ve hit your limit.
Remember, the goal isn’t perfection but progress. Celebrate small wins when you resist the urge to scroll endlessly or when you successfully enjoy a technology-free evening.
Lead by Example at Work and Home
As an HR manager, I believe it’s important to model healthy digital habits at work, too. Encouraging colleagues and employees to unplug after hours helps create a culture that respects boundaries and supports well-being.
At home, I try to set the same example for my family. It’s easier for kids to develop healthy habits around screen time when they see their parents doing the same.
Final Thoughts: Unplug to Reconnect
In our digital world, it’s easy to feel pulled in a hundred directions. But unplugging after work isn’t about rejecting technology—it’s about reclaiming your time, your energy, and your peace. By setting boundaries, creating tech-free zones, scheduling unplugged activities, and practicing presence, we can find balance and enjoy deeper connections both at work and at home.
If you’re feeling overwhelmed by screens, I encourage you to try just one of these tips this week. Notice how it feels to step back, breathe, and be fully present. You might be surprised at how much more calm, focused, and connected you feel.
After all, life happens beyond the screen—and it’s waiting for you.