Challenge Template: Unplug to Recharge (Digital Detox)

This article is about the Digital Detox Challenge template that is available in the Engagement Rx System when the company has Challenges enabled for their portals.

The Unplug to Recharge Challenge is a 4-week journey designed to encourage participants to gradually cut down on their screen time while practicing mindfulness and gaining a renewed appreciation for the non-digital parts of life.

• Duration of Challenge: 4 phases/4 weeks 


• Participation Type: Individual


• Recommended Time of Year: Winter


• Program Completion Type: Minimum tokens, 500


• Activity Allowed: Current and all previous phases

Purpose/Benefits of the Digital Detox Challenge

Participants will establish healthier digital habits, improve focus, and reconnect with the physical world. Each week, they’ll be introduced to new strategies and activities as they progressively reduce their digital footprint while engaging in more meaningful, real-life experiences.

Outline of the Digital Detox Challenge Phases

Phase 1 (Days 1-7): Awareness and Assessment

Theme: The first week is dedicated to building awareness of current digital habit; participants will track daily screen time and learn about the impact of digital overuse on mental and physical health.

Phase Completion Type: All Required Activities

Required

• Use the Daily Screen Time Tracker: Log daily screen time at least 5 times this week. (80 tokens)


• Read the article “The Effects of Digital Overuse on 3 Dimensions of Health.” (100 tokens)


• Listen to the audio “Audio Visualization: Mindfulness in the Digital Age.” (100 tokens)

Phase 2 (Days 8-14): Initial Reduction

Theme: In this phase, the mindfulness that occurs when tracking and logging daily screen time should enable participants to reduce their digital use.

Phase Completion Type: All Required Activities

Required

• Use the Daily Screen Time Tracker: Log daily screen time at least 5 times this week. (80 tokens)


• Read the article “Anna’s Story: Setting Healthy Digital Boundaries.” (120 tokens)

Optional

• Choose a period of time when you’d normally be doing something digital and, instead, do something non-digital, like going for a walk, reading a book, or engaging in a non-digital hobby. (50 tokens)

Phase 3 (Days 15-21): Exploration and Engagement

Theme: This phase is about reflecting on hobbies that the participant used to have that they could reengage with and identifying activities that they might like to try that are not digital in nature.

Phase Completion Type: All Required Activities

Required

• Use the Daily Screen Time Tracker: Log daily screen time at least 5 times this week. (80 tokens)


• Complete the flow “Rediscovering Offline Hobbies and Activities.” (120 tokens)

Optional

• Look at your calendar for the week ahead: Figure out when you can schedule 15-minute digital detox breaks throughout the work week. (50 tokens)

Phase 4 (Days 22-28): Reflection and Habit Formation

Theme: This phase is about recognizing the positive effects of less screen time and preparing to maintain healthy digital habits for the future.

Phase Completion Type: All Required Activities

Required

• Use the Daily Screen Time Tracker: Log daily screen time at least 5 times this week. (80 tokens)


• Read the article “Maintaining Healthy Digital Habits.” (120 tokens)