Full digital detox

A phone in your pocket creates background tension even when it's silent — part of your attention stays on standby for a notification. Psychologists call this "attention residue": your mind doesn't fully switch tasks until the habit of checking the screen is interrupted, even for a single day.

Pick one full day. In the morning, put your phone in airplane mode or leave it at home (if you need it for work, calls only — no social media, no feed). Warn people in advance that you'll be offline. Plan the day as if the internet didn't exist: a paper map instead of navigation, meeting in person instead of a call.

How many times did your hand reach for the phone out of habit — and what did you do instead?