Motivation and personal growth
Choose a digital break that fits you
Decide what you want to do before opening another app.
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A digital break can be a small, reversible choice. Before opening another app, ask what you need: finding information, talking to someone, entertainment or finishing a task. There is no single correct way to use a screen.
If you want to try a break, choose a brief activity that does not need the device: look through a window, put one object away or talk with someone who is available. Keep any communications needed for work, care, accessibility or safety accessible. Do not switch off important alerts simply to follow a rule.
When you return, decide which app you want to open and why. You may prefer to stop here or need to stay connected. You can adjust nonessential notifications on your own devices if you know how and can reverse the change. This page does not change your phone or control your screen time.
Notice what fits your circumstances without comparing yourself to others. We do not promise health improvements or use the break as a test of discipline. If digital use is connected to significant distress, support from a qualified human professional may be more appropriate than a general tip.