Off the grid-eve: My 6-week breakup with my phone

It’s the night before Lent, and my heart is pounding.

I’ve just deleted Instagram, VSCO, Facebook, Pinterest, and GroupMe. My home screen looks like a post-apocalyptic version of itself – every app suddenly drained of its bright, inviting colors.

I’d never used the “downtime” feature before, and wow, it’s dramatic. As soon as the clock struck midnight, the apps turned grayscale, like they’d lost the will to live. I couldn’t even open my Notes app to journal my panic for this article – and that somehow made my heart race faster.

It’s happening. I’m doing this.

I’ve done screen-free stretches before, but never thought my habits were that bad. I always thought screen time was just a soft suggestion – something you could override with a quick “ignore for today.”

That night, while brushing my teeth, I heard it: the phantom buzz. My phone wasn’t ringing. Nothing was. But my brain screamed otherwise.

What if something important happens and I miss it?

Also: How am I supposed to share reels with my besties?

Week 1: Panic, but make it digital detox chic

Once I got past the sheer ridiculousness of my reaction, I realized something: I felt psychologically untethered.

I meant to write this as a lighthearted horror story, but plot twist—it turns out I’m actually addicted to my phone.

Pros:

• I became more aware of my surroundings. My senses felt sharper.
• I read emails I’d ignored for months.
• I misplaced my phone, not out of carelessness—but because I didn’t feel glued to it anymore.

Cons:

• I kept grabbing for it mindlessly when bored or procrastinating.
• I started substituting social media with TV binges. Oops.

Week 2: The cracks begin to show

I had to “cheat” a few times. A login code lived in my Notes app. A friend needed a photo from my camera roll. Small things—but they added up.

As a college student, I honestly don’t know how people lived without phones. Between digital tickets, QR codes, email confirmations, and Maps, it feels like life simply… doesn’t work offline anymore.

Pros:

• I replaced Spotify with a phone call to a friend or a rosary.
• I felt less rushed and more present.

Cons:

• My new “social media” became… scrolling my camera roll and bank statements. Yikes.

Week 3: The sneaky substitutes

Pros:

• I called my friends more. Actually made plans.
• I woke up more rested with my phone nowhere near my bed.

Cons:

• I started scrolling LinkedIn. Like, actually scrolling LinkedIn. That’s when I knew I had a problem.
• I began procrastinating with… hobbies. Better than doomscrolling, but still.

Week 4: More brain space, more weird thoughts

Songs pop into my head randomly. My brain feels roomier—less cluttered. It’s fun and a little odd. I also started praying more spontaneously, noticing the mental clutter that social media used to hide.

Pros:

• I stopped checking Instagram first thing.
• I deleted LinkedIn (finally).
• I responded to actual texts and calls instead of ignoring them.

Cons:

• I discovered Instagram on my laptop. Yes, I peeked. But at least the scrolling was intentional this time.

Week 5: The system is rigged

Okay, yes. I caved. Again.

But here’s the kicker: I’m working against a system designed to hijack my brain. Between algorithms, two-factor logins, and notifications designed like slot machines, it’s no wonder we’re hooked.

We know the likes and alerts aren’t real life—but ironically, not having a smartphone in today’s world makes you the one who’s “disconnected.”

Pros:

• I stopped obsessing over who followed me back or why my DMs were quiet.

Cons:

• I started using food or extra sleep as my new comfort scroll. Apparently, the desire to escape finds a way.

Week 6: Sober(ish) and surprisingly okay

Pros:

• I’m more patient.
• I’ve started painting again and going for walks.
• I can sit with silence. Like… not even dread it.

Cons:

• I still want to check my phone first thing.
• It’s discouraging to realize how weak my willpower really is.

Screen-free survival guide: How I’ll keep detoxing in real life

Even though I slipped up, I’m not giving up. The peace of mind was real, and the mental clarity? Totally worth it. It’s a little creepy to realize how deep the addiction goes—but it’s empowering to know I can take control.

Here’s how I’m planning to keep my digital boundaries:

• Sleep with your phone out of reach—or better yet, outside your bedroom.
• Leave your phone in your glovebox or at home during errands, date nights, or Mass.
• Use “Do Not Disturb” while with family or friends.
• Set timer challenges for phone-free work blocks—start with 20 minutes, then bump it up.
• Limit screen time before bed and right after waking.
• Keep certain apps (like Instagram or Notes) only on your computer.

Have you tried something similar? What worked for you?