Digital Detox | Stop Stress® – Unplug to Feel Present

Break free from screen burnout and feel truly energised again

Digital Detox: The Science-Backed Way to Reclaim Your Focus, Sleep, and Calm

A digital detox isn’t about quitting technology forever — it’s a deliberate break that lowers cortisol, restores your circadian rhythm, and stops the endless dopamine-cortisol crash. In just a few days you can sleep better, think clearer, and feel genuinely present again. Here’s exactly how to do it — step-by-step.

The Hidden Price of Constant Connectivity

Non-stop notifications, endless scrolling, and blue-light exposure keep your nervous system trapped in fight-or-flight mode. The result? Spikes in cortisol, disrupted dopamine, poor sleep, and that familiar mid-afternoon energy crash.

Why a Digital Detox Actually Works (The Science)

Quickly reactivates the parasympathetic nervous system (rest & repair mode)
Stops the vicious dopamine-cortisol crash cycle
Restores natural melatonin production and fixes your circadian rhythm
Reduces stress hormones and blood pressure within hours
Reboots attention span, creativity, and emotional balance

Your Step-by-Step Digital Detox Plan (That Actually Works)

Set Non-Negotiable Boundaries

Create screen-free zones: bedroom, dining table
Schedule only 3 digital check-ins per day (morning, lunch, late afternoon)
Turn on “Do Not Disturb” for everything else

Build a Calming Morning Ritual

10–30 minutes of natural morning light (resets circadian rhythm instantly)
Protein + magnesium-rich breakfast
5-minute gentle movement or deep breathing

Master Micro-Breaks During the Day

Every 90 minutes: 60-second 4-4-8 breathing or short walk
Eat at least one meal completely screen-free
Stand up and stretch — movement clears mental fog fast

Perfect Evening Wind-Down (for Deep, Restorative Sleep)

Dim lights + warm bulbs 60–90 minutes before bed
No screens after 9 pm (or use strong blue-light blockers)
Relaxation ritual: journaling, light stretching, herbal tea, or meditation

Optional Support: Stop Stress^® Day & Night

Stop Stress Day^® — magnesium + B-vitamins for steady energy and stress resilience
Stop Stress Night^® — valerian, hops, lemon balm for faster sleep onset and deeper rest Together they amplify every benefit of your digital detox.

Your 7-Day Digital Detox Starter Challenge

Day	Main Focus	Key Action	Expected Win
1	Morning ritual	15 min natural light + no phone until breakfast	Better circadian rhythm
2	First screen-free meal	Lunch with zero devices	Calmer digestion & mood
3	Scheduled check-ins only	3 fixed times for email/socials	2–3 extra hours of deep focus
4	Add micro-breaks	60-sec breathing every 90 min	No afternoon crash
5	Evening blue-light curfew	Screens off 90 min before bed	Fall asleep 20–40 min faster
6	Full screen-free evening	Books, conversation, music only	Deepest sleep of the week
7	Reflect & refine	Journal energy, sleep, mood	Your new sustainable routine

Common Digital Detox Mistakes (and How to Avoid Them)

Mistake

Going cold turkey → frustration and relapse

Solution

Replacing screens with other stimulants (caffeine, sugar)
Mistake

Forgetting real social contact → loneliness

Solution

Fix: Start small, keep rituals enjoyable, and schedule real-life connections.

Start Your Digital Detox Tonight — One Small Change Is All It Takes

Put your phone on “Do Not Disturb”, step outside for 5 minutes of evening air, and take ten slow breaths. That single moment is already the beginning of reclaiming your mind, energy, and life from screen burnout.
Many people find it easier to stick to their digital detox when they support the body’s natural day-night rhythm at the same time

That’s why a simple routine with Stop Stress^® Day in the morning and Stop Stress^® Night in the evening has become a popular companion:
- Stop Stress Day^® — provides magnesium and B-vitamins to support normal psychological and nervous-system function.
- Stop Stress Night^® — combines valerian and hops, and lemon balm (on-hold EU claims IDs 2680, 2302) for natural evening calm.
Together they help you feel more in sync: focused and steady during the day, relaxed and ready for rest when the screens finally go off.

Start tonight with just one small boundary — and if you like, add the Stop Stress^® duo to make the transition feel effortless. Thousands already have, and the difference in energy and calm is immediate.

References and Further Reading

Czeisler, C. A. (2013). Perspective: Casting light on sleep deficiency. Nature, 497(7450), S13. https://doi.org/10.1038/497S13a
McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873–904.
Nicholls, D. G., & Ferguson, S. J. (2013). Bioenergetics 4. Academic Press.
Patterson, R., et al. (2020). Magnesium in stress and mood. Nutrients, 12(10), Article 2921. https://doi.org/10.3390/nu12102921
European Commission. (n.d.). EU Register on nutrition and health claims. https://food.ec.europa.eu/food-safety/labelling-and-nutrition/nutrition-and-health-claims/eu-register-health-claims_en

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