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Tech Detox: How I Learned to Put Down My Phone (Sometimes)

Writer's picture: Zola AtwoodZola Atwood


Let's get real for a minute. Two months ago, I found myself sitting in my favorite leather armchair at 3 AM, thumb cramping from endless scrolling, brain fried from blue light, wondering when the hell I'd lost control. Sure, I'm a developer - tech is literally my life. But somewhere between the endless work Slacks, Instagram rabbit holes, and "just checking" my email for the 47th time that day, I'd become that guy who couldn't even take a shower without his phone nearby.


Here's the thing about addiction - it creeps up on you. One day you're efficiently managing your digital life, the next you're panic-sweating because you left your phone in the other room. As someone who builds digital experiences for a living, I had to face an uncomfortable truth: I'd become a slave to the very technology I was supposed to be mastering.


The Breaking Point


It wasn't the screen time reports (though 9+ hours daily was a wake-up call). It wasn't even missing my morning workouts because I'd stayed up late doom-scrolling. The moment that broke me? Catching myself checking Twitter during a sunset at Central Park. There I was, surrounded by peak Manhattan magic, and I couldn't even give it my full attention.


The Detox Plan That Actually Worked


First off, let's be clear - I'm not about to tell you to throw your phone into the Hudson or go live in a cave. I'm a tech guy in New York City; I need my devices. But I needed boundaries more. Here's what actually worked for me:


The Bedroom Ban

Dropped $50 on an old-school alarm clock and banned phones from the bedroom. First three nights were hell. By week two? Best sleep of my life. Plus, morning wood actually meant something again instead of just being a cue to check notifications.


The Two-Hour Rule

No screens two hours before bed. Replaced doomscrolling with actual books (currently deep into some sci-fi that's blowing my mind). My dreams got wilder, my anxiety dropped, and my morning face stopped looking like I'd been hit by a taxi.


The Focus Daddy Setup

Turned my phone grayscale during work hours. Sexy? No. Effective? Hell yes. Something about seeing everything in gray makes those attention-grabbing apps way less appealing. Also set up Focus modes that only let through what's essential. Everything else can wait.


The Touch Grass Protocol

Every Saturday, I force myself to do something - anything - without documenting it. No pics, no posts, no digital footprint. Just existing in the moment like it's 1999. Last weekend? Spent three hours at the Whitney Museum without touching my phone once. The freedom hit different.


The Results (Keep It Real)


Look, I still spend too much time online. I still have days where I fall back into old habits. But here's what's changed:

- My screen time's down by 60%

- I'm reading actual books again

- My gym sessions are focused instead of being Instagram photoshoots

- I'm sleeping better than I have in years

- My coding output has literally doubled


The Real Talk


We're not going to eliminate screens from our lives, nor should we. Technology isn't the enemy - it's the boundaries that matter. As someone who lives and breathes code, I needed to learn that being good at tech doesn't mean letting it control every aspect of my life.


For all my tech brothers out there struggling with the same thing - start small. Pick one boundary and stick to it. Maybe it's no phones during workouts. Maybe it's actually tasting your coffee instead of immediately checking email. Whatever it is, make it yours.


Because here's the truth: the most powerful piece of tech you own isn't your phone or your laptop - it's your attention. And it's time we took it back.


Hit me up in the comments if you're on this journey too. Just, you know, during reasonable hours. Your boy's got boundaries now. 😏


-- Zola




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