How to Unplug from a World That Requires You to Stay Plugged In
- Sienna Colonese
- Jun 6
- 4 min read
It’s not just a feeling.You’re more digitally connected than ever before—and your nervous system is paying for it.
Phones, pings, Slack messages, emails, Zoom meetings…Even in your so-called “free time,” your brain is on call.
For busy professionals and business leaders, it’s not uncommon to feel like being “plugged in” is part of the job description. You check your phone before bed. You reply to emails while waiting in line. You reach for your notifications before your feet hit the floor in the morning.
And while this might feel productive, it’s silently eroding the two most valuable assets you have: your focus and your peace.
The Toll Technology Is Taking on Your Mental Health
Let’s talk about the real impact.
📱 A 2023 survey by the American Psychological Association found that more than 50% of U.S. adults feel their mental health is negatively impacted by constant device usage—with many reporting increased anxiety, burnout, and emotional exhaustion.
🧠 Research published in Nature Human Behaviour shows that digital multitasking shrinks our attention span, reduces working memory, and makes it harder to stay present.
💡 A Harvard Business Review report revealed that leaders who don’t take intentional breaks are 48% more likely to experience burnout, and are significantly less effective in decision-making.
But here’s what’s even more alarming:
Constant connectivity is retraining your brain to seek stimulation, avoid stillness, and resist rest. That’s why even when you can relax, your brain won’t let you.
Why You Can’t Just “Turn Off”
You’re not just addicted to your phone.You’re addicted to the dopamine loop that comes with it.
Every ping, like, and notification triggers a spike in dopamine—your brain’s reward chemical. Over time, this creates a cycle of compulsive checking, fractured focus, and shallow attention.
You stop seeking depth and start craving hits.And eventually, your baseline for stimulation changes.
You’re not broken. You’re overstimulated. And the only way to recalibrate is to unplug—on purpose.
But I Can’t Unplug—My Work Depends On It
Let’s be clear: I’m not suggesting you throw your phone into a lake and ghost your clients. I know how important technology is when it comes to business.
But I am suggesting that boundaries with technology are non-negotiable if you want sustainable success, mental clarity, and real presence—in your work and your relationships.
Here’s what people get wrong: Rest isn’t the enemy of performance. It’s the prerequisite.
In fact, a Stanford study found that taking breaks every 90 minutes can boost productivity by up to 16%. And another report from the Draugiem Group revealed that the most productive workers typically take 17-minute breaks every 52 minutes.
So if you think stepping away slows you down, science says otherwise.
How to Start Unplugging—Even If You’re Busy
You don’t need to go on a silent retreat in the woods to unplug.You just need to start with small shifts that retrain your brain to handle stillness again.
Here are a few strategies you can implement starting today:
1. Turn Off Non-Essential Notifications
Silence social media alerts, promotional emails, and anything that doesn’t require an immediate response. Your brain will thank you.
2. Create “Anchor Zones”
Set designated times or spaces where your phone doesn’t come with you—like the dinner table, your morning routine, or during workouts. These anchor points start to rebuild internal calm.
3. Schedule Focus Blocks—Then Protect Them
Use Do Not Disturb, airplane mode, or even tech lock apps during deep work hours. Give your mind a chance to sink into one task at a time.
4. Unplug Before You Sleep
Even 30 minutes of screen-free time before bed can dramatically improve sleep quality and reduce mental noise.
5. Replace the Scroll
Instead of picking up your phone out of habit, replace it with something intentional:
A few deep breaths
A quick stretch
Looking out the window
Jotting down a thought on paper
These micro-moments of awareness start to rewire the brain for stillness, not stimulation.
Presence Is a Competitive Advantage
In a world that’s always racing, the person who can slow down is the one who leads best. When you’re clear-minded and focused, you show up differently.
You lead with presence. You communicate with purpose. You create space for better ideas and better relationships.
And you stop burning out just to stay on top. You don’t have to disconnect from everything—but you do need to reconnect to yourself.
Because your mind wasn’t built for 24/7 alerts. It was built for intention, reflection, and depth.
Unplugging is no longer optional. It’s how you take your power back.
Want help making it actually happen?
If you're tired of feeling mentally scattered but don’t know where to start, let’s talk.
I offer a free 30-minute Clarity Call where we’ll look at:
What’s keeping your brain stuck in overdrive
The hidden impact it may be having on your performance and well-being
What it would look like to retrain your mind for focus, calm, and high-performance execution
