A few months ago, when I was laid low with the flu, I didn’t have the energy to connect with anyone or anything — and in a strange way, it turned out to be a gift. No scrolling on my phone, no checking emails, no notifications pulling me in every few minutes. I simply rested. And I noticed something remarkable: I felt calmer, lighter, and more present than I had in a long time. 

A Disconnected Time Gone by  

Twenty years ago, we lived our lives largely disconnected from devices. I remember being told as a child that I’d get square eyes if I watched too much TV. Ironically, I went on to work in television for twenty years — and thankfully, my eyes survived! But now, in our constantly connected world, it’s increasingly hard to be present without a device in hand. I notice it everywhere: at school pick-up, parents scrolling while waiting for the bell; on planes, few people reading a book while most are glued to a screen; even young children swiping effortlessly to find online content. Technology is incredible, but it can easily overtake our attention. 

Benefits of unplugging 

Science confirms the benefits of unplugging, even briefly. Studies show that stepping away from screens reduces stress, lowers cortisol levels, and improves mood. Our brains are designed to focus in short bursts, but constant notifications fragment attention and increase anxiety. Disconnecting allows the mind to rest, recharge, and engage more fully with the present moment — whether it’s enjoying a cup of tea, listening to the birds, or noticing a child’s laughter. 

Importantly, unplugging doesn’t have to be all or nothing. Banning technology entirely often makes it feel even more desirable. A day of intentional disconnection — even a few hours — can provide the benefits without creating resistance. It might mean leaving your phone in another room while you walk, taking a short walk without headphones, or setting aside one day a week to be “device-free.” Over time, these small, deliberate breaks help reset our habits and give us space to reconnect with ourselves and the world around us. 

What I’ve discovered is that unplugging also cultivates awareness. Without the constant pull of notifications, I notice details I might have missed: the sunlight filtering through leaves, the rhythm of my own breathing, the flow of conversation without interruption. It reminds me that life exists beyond the screen, and that presence — fully experiencing moments as they happen — is a gift in itself.  

Technology isn’t going away, nor should it. It brings connection, knowledge, and joy – but balance is essential.  

Taking even a single day to unplug is a gentle act of self-care — a reminder that presence, peace, and perspective are always within reach, waiting for us when we step away from the screen. So now I will put down my device, stop writing and will be present with the small Willie Wagtail that it dancing along the fence!