Digital downtime

Smartphones, laptops and tablets have transformed how we work, learn, shop and stay in touch. But they also mean we're rarely fully "off". Notifications interrupt our focus, work follows us home and it's easy to lose an hour scrolling without meaning to. Many people find that constant connection makes it harder to relax and sleep.

Digital downtime isn't about rejecting technology. It's about using it intentionally, so it serves you rather than the other way around. This guide offers practical ways to create healthier screen habits and more space to switch off.

Why screens can make it hard to relax

• Constant interruptions. Notifications pull your attention away from what you're doing and can keep your mind on alert.
• Always on. Easy access to work email and messages can blur the line between work and rest.
• Endless content. Feeds are designed to keep you scrolling, making it easy to lose track of time.
• Comparison. Social media can encourage comparison with others' highlight reels.
• Sleep. Healthdirect's insomnia guidance notes that blue light from screens reduces melatonin release and may disrupt sleep.
• Sitting. Long periods of screen time often mean long periods of sitting. Australia's movement guidelines recommend limiting sedentary time and breaking up long periods of sitting.

Start by noticing

Before making changes, notice how you use technology. Most smartphones have built-in screen time or digital wellbeing tools that show how long you spend on your phone, which apps you use most and how often you pick it up. Look at your data for a week without judgement. You might be surprised.

Also notice how you feel. Which apps leave you feeling good? Which leave you anxious, irritable or drained? This helps you decide where to make changes.

Tame notifications

Notifications are one of the biggest sources of digital stress. Try:

• Turning off non-essential notifications, such as social media, shopping and news alerts.
• Keeping essential ones, such as calls and messages from key people.
• Using "do not disturb" or focus modes during work, meals and the evening.
• Batching: check email and messages at set times instead of constantly.

Create screen-free times and places

• Meals: keep phones off the table.
• Mornings: try not to check your phone for the first 30 minutes after waking.
• Evenings: healthdirect's insomnia advice suggests not using screens for an hour before bed.
• Bedroom: healthdirect advises avoiding screens in the bedroom. Charge your phone elsewhere and use a traditional alarm clock.
• Outdoors: leave your phone in your pocket when walking or spending time in nature.
• With people: put your phone away during conversations.

Make your phone less tempting

• Move distracting apps off your home screen, or into a folder.
• Log out of social media apps so you have to sign in each time.
• Use grayscale mode to make your screen less visually appealing.
• Set app time limits using built-in tools.
• Delete apps you don't need.

Switching off from work

When work happens on the same devices as everything else, it can be hard to stop. Strategies include:

• Set clear working hours and communicate them.
• Turn off work notifications outside those hours, or remove work apps from your personal phone.
• Create a shutdown ritual: review tomorrow's tasks, close your laptop and put it away.
• Use scheduled send if you work at odd hours, so you don't create expectations for others.

In Australia, many employees have a right to refuse to monitor, read or respond to contact from their employer outside working hours unless refusing is unreasonable. Check the Fair Work Ombudsman's guidance for how it applies to you.

Try a digital detox

A digital detox is a deliberate break from screens. It could be:

• a screen-free evening once a week;
• a social-media-free weekend;
• a day in nature without your phone (carry it for safety, but switched off or on airplane mode);
• a holiday with limited connectivity.

Plan ahead: tell people you'll be offline, decide what you'll do instead and notice how you feel.

Fill the space

When you reduce screen time, have something enjoyable ready to fill the gap:

• read a paper book or magazine;
• go for a walk;
• cook a meal from scratch;
• do a puzzle, craft or hobby;
• play a board game or cards;
• call or visit a friend;
• practise a relaxation technique;
• garden or care for plants.

Using technology for calm

Technology isn't all bad for relaxation. Meditation and breathing apps, relaxing music, audiobooks and video calls with loved ones can all support wellbeing. Our breathing pacer is designed to be used briefly and then put away. The key is choosing how you use technology, rather than letting it choose for you.

Families and children

Families can create shared screen-free times, such as meals and the hour before bed. Adults can model healthy habits. The eSafety Commissioner provides guidance for families on online safety and balanced screen use.

When screen use feels out of control

If you feel unable to control your screen or internet use, or it's affecting your sleep, work, relationships or mood, talk to your doctor or a health professional.

Setting expectations with others

Part of switching off is helping others know when you're available. Let friends and family know if you're trying to be less available by text in the evening. At work, add your working hours to your email signature or status, and use an out-of-office message when you're on leave. Most people respect clear, polite boundaries, and they may appreciate the example.

Reading the news without overload

Staying informed is important, but constant news updates can feel overwhelming. Consider checking the news once or twice a day at set times rather than following live updates, choosing a few reliable sources, turning off breaking news alerts and avoiding the news in the hour before bed. If particular stories are distressing, it's okay to step away for a while.

Social media with intention

If you use social media, think about how it makes you feel. Unfollow or mute accounts that leave you anxious or inadequate, and follow ones that inspire, inform or make you laugh. Decide in advance how long you'll spend, set a timer if needed, and notice when you're scrolling out of habit rather than choice. Use social media for genuine connection, such as messaging friends or joining interest groups, rather than endless browsing.

A gentle experiment

Pick one change from this guide, such as charging your phone outside the bedroom or switching off social media notifications, and try it for two weeks. Afterwards, notice how you feel: calmer, more focused, sleeping better or no different. Keep what helps and try another change. Small experiments are easier to stick with than strict rules, and they help you learn what kind of relationship with technology suits you best.

Key points

• Constant notifications and connection can make it hard to relax and sleep.
• Notice your habits using built-in screen time tools.
• Turn off non-essential notifications and create screen-free times and places.
• Avoid screens for an hour before bed and keep them out of the bedroom.
• Fill the space with enjoyable offline activities and use technology intentionally.