Screenless Sunday
Welcome to Present Sense – a weekend curation for Paid Subscribers – with 7 sensory recommendations: something to SEE, HEAR, SMELL, TASTE, TOUCH, BALANCE and ENVISION. Each edition also includes an audio guided meditation.
Most weekends, I try to spend 24 hours screenless: without phone, TV, or computer. It’s my latest attempt in implementing “less screen time.”
As many of us, I'm dependent on digital tools for my work, but I know my relationship to it often gets out of balance. Compared to the “new norm,” my digital consumption is pretty limited: I haven’t watched a TV show in over 6 years, but seek out specific movies. I use my laptop mainly for work (including research for this newsletter), but don’t lose myself to YouTube rabbit holes. If I’m spending time with someone, they usually have my undivided attention.
But whenever life offers “a dull moment” –– whether I’m stopped at a red light, waiting for a friend, or shopping for groceries –– I reach for my phone.
There’s always reasonable justifications: I need to respond to work emails, text messages from friends, social media for marketing etc. But the truth is, I don’t need to incessantly check it as often as I do.
It’s become a mindless habit: a way of evading boredom, impatience, anxiety… myself. It takes me away from the here and now and propels me into “there and then.” I bounce through its colorful and wiggly emoticons: the digital envelope that might reveal a career promise, or the fuschia camera that will notify me if I’m “liked,” etc. It’s a never ending digital dopamine dance that leaves me dissatisfied, yet craving more.
It’s no surprise. Our smartphones and its many apps have specifically been designed to be addictive. There’s been mounting evidence that they’re detrimental to our mental health, especially for young teens. The Atlantic recently published a piece by Jonathan Haidt titled “End The Phone-Based Childhood Now.” And just last week, the state of Florida passed a law banning kids from joining social media, which would “require a parent's consent for a 14- or 15-year-old to hold a social media account.”
But what about the adults? How do we find our own digital equilibrium?
There’s a wise Buddhist saying: “The mind is a wonderful servant but a terrible master.” I think the same is true for the digital realm: they’re wonderful tools that can serve us, but terrible if we let them rule our lives.
A good indicator that I need less screen time is when I crave it more. When I first experimented with having a “Screenless Day,” it made me quite anxious, as if I was missing something. I could hear the loudness of my thoughts and was surprised by the arising feelings. It became very clear that checking my phone was an effective way to avoid all this thinking and feeling, a maneuver to slither out of discomfort.
But this digital exit hatch also means I miss out on some of the small daily wonders. When I turn off my phone, I tune in to myself and those around me. I pay attention and notice the details of my environment. I take more time, and feel less rushed. I create something with my hands or get absorbed in a book.
Without a screen, I can’t evade reality because I’m in it – its lagging moments of boredom, its flashes of beauty, and the range of feelings that make up our humanity. Instead of scrolling through other versions of life, I’m living my own.
I’ve tried various ways to find more digital balance, and I’ve compiled 7 methods – including a couple recent discoveries that I’m eager to try:
Screenless Day: as mentioned above, my latest digital-free endeavor is turning off all screen devices for 24 hours. I aim to do it once a week, typically over the weekend. I find that having a name for it makes it more fun so I’ve coined it ‘Screenless Sunday’ (or ‘Screenless Saturday’). It’s a helpful way to trick my mind into thinking it’s a “special day.”
Night Tuck Away: I’ve been doing this simple but effective practice for years now and it’s made a big difference. Every night, I turn my phone off before bed, and leave out out of the bedroom, tucked in a drawer. I use an analog clock as my alarm, which is battery-powered and small enough to travel with. Sleeping without my phone gives me peace of mind. I also try my best to not turn it on until I’m done with my morning routine (breakfast, writing, meditation).
Micro-Breaks: I try to leave my phone at home when I go on a neighborhood walk or a nearby hike. That means I don’t get to take photos on those outings, but instead I admire the ephemeral moment (whether it’s the blooming flower, or the bird’s song). Recently, my partner and I both went phoneless for an evening out. We memorized our destination’s address and didn’t miss our phones for a moment.
The Notebook Rule: this one is by
and I can’t wait to try it out. As J.E describes it: “Before any interaction with a screen, I write down, in a notebook, what I intend to do. Then, as soon as I’m done doing that thing, I walk away (close the laptop, put the phone down, literally walk away, etc).”
Digital Downgrade: I’ve been contemplating downgrading from a smartphone to a dumb phone – one that simply calls and texts. I was inspired by
’s account of his new Light Phone II (LP2). Some of the new dumb phones are expensive ($300!). So if I choose that route, I’d opt for an old model and make it my “vintage” cell phone.
Digital Detox: My partner and I used to do these once a year: limiting our screen-time for a week. We only allowed ourselves to check and respond to work emails and texts from family and friends. Otherwise no news, no social media, no web surfing, no TV. We always felt better afterwards: with clearer minds, more time for our creative projects, more present with each other.
Vipassana meditation retreat: this is probably the most radical but also easiest way to go fully screenless, as that’s a requirement to attend a Vipassana retreat. For 10 days, there’s no phones, in fact there’s no communication at all since the retreat entails total silence. It can seem challenging to carve out 10 days for a meditation retreat, but I always find it to be the deepest reset. It’s non-denominational and donation-based so all are welcomed.
As with all things, the not-so-secret ingredient to digital balance is mindfulness. It’s the ability of making a choice to engage (or not) with our screens. If I let my device decide where my attention should go, it leads me down endless scrolling paths. But when I approach it with intention – reading an article, researching a topic, sharing art – I can enjoy the many gifts the digital realm can offer.
Though this newsletter is delivered to you on a screen, my intention for Seven Senses has always been to offer you a thoughtful digital experience. My weekly curation is meant to awaken all your senses. Whether it’s a book to read, a plant to smell, a recipe to cook, an object to hold, or a guided meditation –– each sensory recommendation is an invitation to become more present.
In Joy,
Sabrina
