A Day without Technology

Writing by Alexa Berman

I am addicted to my phone. I always succumb to that sweet dopamine hit from mindless reels and dramatic Netflix shows. Like most of you, I have a problem.

So, when I was presented with this chance to embark on an experimental detox, I was excited for a reason to unplug, and I was curious to see if this challenge could help me reclaim my independence from all things electronic. 

To guarantee a successful day, I prepared in advance by gathering my weapons against boredom and withdrawal: a book, a journal, a deck of playing cards, a map, pens and a Looney Tunes Swatch watch from my youth. Once I was ready for battle, I tucked my devices safely away in my desk drawer and went to sleep.

9:00 a.m: Good morning!

Even with all my advanced planning, I forgot about one minor detail: an alarm clock. After a quick glance (and chuckle) at my watch, I gauged the damage: 9:03. Luckily, my morning was free, so I resisted the urge to scroll and reluctantly opened my planner to start my day. A discomfort rolled through me—was this from breaking a habit or the lack of dopamine? 

I flipped to my calendar. Today’s agenda: coffee with a friend, errands, afternoon jog and family dinner.

Before hopping out of bed, I jotted down my feelings thus far: I’m discouraged—only ten minutes in, and I already felt like I was jumping hurdles.

It only got worse when I sat down for breakfast. I again felt that embarrassing urge to scour social platforms. Instead, I made the conscious decision to read my book, ultimately a much more gratifying experience.

Rating: 2 out of 5

11:00 a.m: A paper map, people watching and a coffee date

With nothing on my agenda for an hour and a half, I had the time to jot down a few notes in my journal. I’m excited by my not-so-profound revelation that I’m more present when not consumed by mindless screen time. Then, I decided to get ready early and walk to the coffee shop instead of taking the subway (I live in Manhattan). 

My next challenge was figuring out how to get there. I pulled out my paper map and marked my route in loud red ink. But it was still challenging, and I vowed to consciously savor my Google Maps-led adventures in the future.

I arrived at the cafe 30 minutes early, excited to read my book and people watch. Without my phone, I noticed myself noticing other people. I listened intently and became completely invested in my cafe-going peers dilemmas. I felt an atypical sense of presence and grounding; everything feels a bit more poetic when I can invest 100 percent of myself in each moment.

Rating: 4 out of 5

2:00 p.m: Running errands the old-fashioned way

After my successful coffee date (with the exception of needing Apple Pay to finance my latte), I mapped myself home for my wallet and then resumed my plan of running errands. 

In between picking up groceries for dinner and purchasing stamps at the post office, I wandered into a small garden in the East Village. While exploring, I learned it’s run by neighborhood residents, who happily told me about their work. I left feeling welcomed and joyful; I made new friends! 

But the remainder of my errands brought me back down to equilibrium. I craved a good playlist or podcast to keep me going.

Rating: 4 out of 5

4:00 p.m: A surprisingly pleasant run

My next activity: running. After lacing up, I trotted along my typical West Side Highway route, noticing the freedom to run without tracking my miles and pace. Once again, I was thrilled with my newfound presence and lack of competition in my exercise.

The real struggle came when I had nothing more on my agenda and was settling down for the night. After spending time with family, cooking, cleaning up and getting ready for bed, I was sort of stumped. I took the opportunity to jot down my reflections, finding I had a lot of time to think throughout the day. 

I finished my night with about two hours of reading until I fell asleep, a much quicker process without the intrusion of blue light before bed. I once again forgot to set an iPhone alarm alternative for the next day.

Rating: 4 out of 5

In the days after my cleanse, I noticed many differences in my routine. While I wasn’t empowered to completely abandon all devices, it set a precedent for better habits. I was no longer scrolling in those interim periods between activities; instead, I picked up my book or struck up conversations with those around me. I also became infinitely more grateful for Apple Pay when I inevitably forgot my wallet, Google Maps to seamlessly navigate around, automated smartphone alarms, accessible music, etc. 

Overall, this experience was a happy medium between debilitating withdrawal and a desire to chuck my phone into the Hudson. I felt at peace. 

Overall rating: 14 out of 20

This article was published in the September/October 2024 edition of Connect to Northern Westchester.