Tech-Free January: Let’s Unplug and Recharge for 2026!

Tech-Free January: Let’s Unplug and Recharge for 2026!

Each year, “Dry January” sweeps wine, beer, and liquor glasses off the table. But what if this year’s reset is about screens instead? Enter: Tech-Free January — a modern cleanse for your screen-weary soul.

Screens, Screens, Everywhere!  Let’s face it: screens are everywhere. Computers, tablets, and smartphones follow us wherever we go. Research shows that 89% of adults check their phones within the first 10 minutes of waking up — a number that’s rising. Seventy-five percent feel uneasy leaving their phone behind, even briefly, and 57% say they’re addicted to their phones. Alarmingly, 27% admit to using their phones while driving — and I suspect the real numbers are even higher. For kids, all that glowing and gaming can mean less sleep, spotty focus, and shaky social skills. Many teens know the “swipe life” too well, with social media drama sometimes sparking real-life compulsive use and anxiety.

Why Is This a Problem?  Numerous studies have shown the negative impact of excessive screen time on children, teens, and adults — from altering brain chemistry and mood to affecting social, emotional, learning and attentional functioning. Too many screens simply aren’t good for us.

Time for a Digital Detox.  Tech-Free January isn’t a war on gadgets; it’s an invitation to press “pause” and zoom in on the joys of offline, in-person living. Think of it as a spa month for your mind, or a reset button for your relationships. With just a few small adjustments, you might see your screen habits in a new light — and even prioritize real-life experiences more after January.

Find what works for you and stick to your detox plan. Screens are part of everyday life, so abstaining completely for a month isn’t realistic for most. It’s about finding that sweet spot for growth. For kids, maybe it’s no gaming for a month or only gaming on weekends. For teens, maybe it’s no social media for a month or limiting it to an hour a day. For adults, it might mean putting work down, prioritizing personal and family time, and checking your phone or going online only when necessary.

If you relapse, don’t worry! Forget guilt. Relapses are plot twists, not bad endings. Research shows that self-kindness fuels comebacks. Dust off, recommit, and remember why you started. It’s not about being perfect with technology—it’s about being more mindful.

So January ends…what next?

• Practice awareness: Don’t reach for your phone out of boredom, stress, or habit. Find healthy replacements—connect with others in real time, go for a walk, organize, work out, and bring these habits into the rest of the year. Is anything really so urgent that you need to check your phone while driving or at an intersection?
• Set screen hours: Schedule your swipes; don’t let them schedule you. Technology should complement our lives, not dominate them.
• Pick your no-tech zones: Bedrooms, dinners, maybe even the bathroom! Make your morning or evening routine less about screens and more about being present with yourself and others.
• Try new hobbies: Anything goes — paint, skate, build, work out, or bake.
• Make rituals: Board games, hikes, wild stories — anything that brings the family together. It may not feel natural at first, but reality is better than virtual reality.

Let’s Go! Tech-Free January isn’t about flawless execution—it’s about curiosity, joy, and learning as you go. Unplug for just a month, and you might rediscover deeper connections, better sleep, improved mood and energy, and a creativity spark that’s long overdue. Noted psychologist Jean Twenge compares screens to sugar — fine in moderation, but rough in excess. I couldn’t agree more. This January, I invite you to find out how sweet life tastes with a little less tech.