S2:E2 Reclaiming Your Resilience with a Digital Detox

Reclaiming Resilience Through Digital Detox

In this episode of the Flourishing After Adversity podcast, host Laura Mangum Broome discusses the significance of a digital detox to reclaim resilience and mental peace amidst the noise of emails, social media, and constant notifications. She shares personal experiences and practical steps to implement a digital detox, such as setting clear boundaries, replacing screen time with grounding rituals, and celebrating small wins. The episode underscores that resilience grows in the quiet moments and encourages listeners to take small, intentional steps towards reducing digital overload. Additional resources and support tools, like the free guide 'Reframe the Spiral,' are provided for those navigating through setbacks.

00:00 Introduction and Purpose
01:12 The Overwhelm of Modern Life
02:15 Personal Story: The Phone Attachment
03:28 The Importance of a Digital Detox
04:23 Practical Steps for a Digital Detox
06:38 Additional Tools for Success
08:11 Final Thoughts and Challenge
08:57 Conclusion and Call to Action

Free Resource: Reframe the Spiral: 5 Quick Coping Strategies to Shift Negative Thoughts and Reclaim Your Day https://www.icope2hope.com/reframe

iCope2Hope 3-Step Resilience Framework: https://bit.ly/FrameworkRoadmap

Website: iCope2Hope: From Hardship to Hope https://www.icope2hope.com

Move Beyond Adversity Blog:  https://www.icope2hope.com/blog

Free Newsletter: Wednesday’s Resilient Recharge https://www.icope2hope.com/newsletter

Schedule a free 15-minute Clarity Call with Laura: https://bit.ly/15mincallLMB 

Transcript

 If life already feels full, and the constant noise of emails, social media and news updates is making it harder to hear your own thoughts, today's episode is for you. We're talking about how to reclaim your resilience with an easy digital detox.  Welcome to the Flourishing After Adversity podcast. I'm your host, Laura Mangum Broome.

If you've been knocked down by life-  grief, illness loss, or unexpected change- you're in the right place. Here we turn setbacks into stepping stones because healing, growth and joy are not out of reach. They're just waiting for space to breathe.  

Before we begin,  if you ever feel overwhelmed by negative thoughts after a setback, caught in loops of worry, self-doubt, or mental exhaustion. I created a free resource for you called Reframe the Spiral, five Quick Coping Strategies to Shift Negative Thoughts and Reclaim Your Day. These are the same tools I use when my mind feels loud and my heart feels heavy. You'll find the link in the show notes.

Now, let's take a breath together  and begin. 

The Overwhelm of Modern Life

There's something about the beginning of the new year that feels relentless. Suddenly, everywhere you turn, someone is telling you what you should be doing.  You should lose weight. You should declutter the house. You should get more organized. You should fix your finances. You should reinvent yourself quickly.

And if you've already lived through adversity, loss, illness, divorce, caregiving, burnout, that pressure can feel even heavier because you're not starting from zero, you're starting from tired.  And here's the truth most productivity culture skips over, when you've been through a hard season. More effort isn't always the answer. Sometimes the most powerful reset comes from less noise, less input, less comparison, less urgency.  That's where a digital detox comes in. Not as a punishment, not as another thing to do, right, but as a way to make room for yourself again. 

Personal Story: The Phone Attachment

I want to share something personal. There was a season when my phone felt like it was attached to my hand. I'd wake up and check it immediately. Emails, messages, headlines, social media.   At night, I'd scroll just to relax and somehow feel more restless than when I started.

Nothing dramatic was happening, but I felt I had to make myself available just in case. Have you ever felt like this?  Anyway, there was this constant low level tension, like my nervous system never quite powered down. And one day it hit me. I wasn't missing out on life without my phone. I was missing my own peace because of it.

Maybe that resonates with you.  Maybe you've noticed how quickly you reach for your phone when there's a quiet moment, or how other people's lives start shaping how you feel about your own,  or how your mind feels crowded, even when nothing is technically wrong.  That's not weakness, that's exposure overload. And I knew I needed a reset, not a dramatic one, not an off the grid retreat, just something intentional, something easy. 

The Importance of a Digital Detox

Let's talk about why this matters, especially after adversity. Our brains are not designed to handle constant stimulation.  Every notification, even a positive one, asks your nervous system to respond.  Over time that can lead to higher stress levels, trouble focusing, poor sleep, emotional fatigue, and a sense of always being on.   And when you're already rebuilding after a hard season. That constant activation makes it harder to feel grounded.  A digital detox, even a small one, creates space.

Space to notice how you actually feel, space to reconnect with what matters to you, and space to listen to your own inner voice.  Resilience doesn't grow in noise. It grows in room to breathe. 

Practical Steps for a Digital Detox

Let's keep it practical. You don't need to overhaul your life. You don't need to do this perfectly. Here are three simple steps you can try this week or just start with one step.

Number one. Set one clear boundary.  Not all boundaries are big declarations. Some are quiet decisions. Choose one area to unplug from just one. Maybe it's social media After a certain hour email, before breakfast News alerts during the day. Start small, even 15 to 30 minutes counts.  For me, one change made a big difference. I started putting my phone on do not disturb one to two hours before bedtime.

That single boundary helped my body relax. My sleep improved, and my mornings felt calmer. Notice how it feels just to reclaim that time. No judgment, just curiosity.  Number two, replace the habit with the grounding ritual. Here's the key. Don't just remove the screen, replace it. Otherwise, your nervous system looks for the next distraction.

A grounding ritual could be journaling, stretching, walking, sitting quietly with coffee or tea, breathing deeply for a few minutes.   My favorite ritual is simple. I play the piano, not very well, but I still enjoy it.  Since I'm a left brainer, analytical, playing the piano even for 15 minutes brings me to the present.

I don't think about anything else but trying to play the correct notes and in the right rhythm. That's it. It reminds me I'm here and this moment matters. Small rituals, anchor resilience.   Number three, notice and celebrate small wins.  Pay attention to what shifts, even little things. You might notice more patience. Clearer thinking, better sleep, a creative spark, less comparison.  These changes don't shout. They whisper and they deserve to be noticed. Resilience is built through small wins repeated over time. 

Additional Tools for Success

Let's add a few more tools to make this doable.

Number one, turn off non-essential notifications. Set aside 10 minutes. Scroll through your phone and turn off  alerts for games, shopping apps. Social media likes, anything that isn't urgent.  Fewer interruptions mean fewer stress spikes. Your attention is valuable, protect it.  Number two, create a no scroll zone.  Choose one place in your home. The bedroom, the kitchen table. A favorite chair, even the bathroom.  Make it a phone free space. You might use a basket for devices, a drawer, or even an app that limits scrolling.

This isn't about control. It's about creating natural pauses.  And three, try a tech free hour with someone you trust. Invite a friend or family member to join you. Go for a walk, cook together. Sit and talk. phones outta sight.  Connection without distraction is deeply regulating. Plus accountability helps.

Let's take a moment. Ask yourself, what's really important to me right now? Is it staying on top of every notification or is it being present with myself and the people I love?  Intentional living isn't about perfection. It's about choosing what supports your wellbeing. You're right where you need to be. Growth happens one step at a time.   

Final Thoughts and Challenge

Here's your challenge for the week. What's one small step you can take toward a digital detox? Just one.  You might set a boundary, create a ritual, designate a no scroll zone.

 Before we close, let's recap. The noise of constant digital input can drain resilience. The digital detox creates space to reconnect with yourself.  Small, intentional boundaries make a real difference.  Resilience grows through simple repeatable choices.  You don't have to do this alone. Every small step you take is a victory.

Give yourself grace, trust your pace, and remember you are resilient. 

Conclusion and Call to Action

Thank you for listening to the Flourishing After Adversity podcast. If this episode helped you, please share it with a friend. Leave a review or connect with me online. And don't forget to download your free guide. Reframe the spiral. The link is in the show notes.

Until next time, remember, adversity can make you bitter or better. Choose better! You've got this!