I started unplugging my phone on my 33rd birthday.
I was sitting in the screened in porch of a friend’s home in Melbourne, Florida. Lane and Novi were inside eating breakfast. It was just me— sitting and sipping my coffee as I reflected on the last year and what this next year would bring.
And then the nudge happened.
A holy and sure nudge that told me, “Turn off your phone.”
I write openly about how I think we can hear from God when we quiet our hearts and we weed out all the other voices that sound like criticism or dread, anxiety or adrenaline. I am not claiming that every thought that enters into the mind comes from God because that would likely be a disaster. But sometimes you just know. In the deep of you. Without even being able to explain why. That’s what I felt on that last day of May 2021. I felt like I needed to listen to the voice and I turned my phone right that moment.
I’m a tangible person who needs a roadmap when it comes to transformation. I realize other people dread this kind of structure but it’s productive and life-giving for me.
So I created structure around this idea. I decided I wanted to unplug for a total of 1,000 hours in 1 year. It averaged out to about 3 hours per day. The goal seemed too simple but now, 10 months into it, I can tell you it’s not that simple. Unplugging is hard work. It’s constant work within a culture that convinces we need our devices for every waking hour.
I’d become keenly aware that Novalee would hit milestones and grow up too quickly. It’s one thing to have someone tell you it all happens so fast, it’s another thing to experience it for yourself firsthand. I knew I wanted to be more present. I knew I was using my phone as an excuse to document her life. I was at a point where I just wanted to be in her life, not capture every inch of it for consumption. Her life is not content for others. My life is not content for others. I knew I wanted to shift away from the constant noise and learn to sit in stillness.
I’m almost at 1,000 hours. I will hit the goal by my 34th birthday, just as I hoped. But I’ve also watched this challenge morph into a lifestyle.
It’s no longer about meeting a quota of daily unplugged hours, it’s about building an unhurried, in-the-moment life.
I could say so much more (and I am sure I will in the future) but for now I am still just living it. I’m not writing about it in greater detail— I’m just finishing what I started.
There were requests for the tracker sheet I created to track my unplugged hours. It’s not perfect. I made it in Canva. But I’d love for you to download it if you want to start unplugging in an intentional way. I had a few rules for myself if you’re someone who thrives off guidelines:
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Unplugging to me means being cut off from social media, my phone, and email. Most of the time, my phone is completely shut off but there are days where I keep it in a phone box. I do this specifically if Novi is at school or I am expecting a call.
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I still consider focused work on my computer (like writing) to be “unplugged” because it is work where I am not scrolling, distracting myself, online shopping, or opening a million tabs. I’m going to get way more into this in my next live class on focus. My phone is not present during these sessions.
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I recommend planning when you are going to shut off during a day or week. It makes the journey that much easier. I would love to say I could do this without planning but days will go by where I don’t unplug when that’s the case.
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Pay attention to the moments when you are plugged in and you reach for the phone. Are you tired and bored? Are you looking to escape the present moment? Are you fighting with your significant other or wanting to tune them out? Ask yourself: What makes this phone my lifeline and do I want to keep it this way?
I’m not saying you have to complete the challenge in a year. I’m not saying you have to hold yourself to strict rules or standards. Just enjoy the process of unplugging from the noise.
If you’d like to download the tracker and get occasional updates from me as I move into writing about my own experience living more unplugged, you can absolutely join me below. I’d love to see you on social media if you choose to join the 1,000 Unplugged Hours Challenge. It’s not really a thing but hey, we might just be making it a thing starting today.
Let me know in the comments if you are going to start your own unplugged journey, I would love to cheer you on! I can tell you from my own experience- it’s one of the most worthwhile things I’ve ever done. I feel more free, younger, happier, more present, and alive today than I’ve ever felt in the last 10 years of writing online. It’s worth the challenge. Your life is waiting for you. Don’t miss it.
I’d love to hear from you:
In moving my blog to a newer platform, I sadly had to let go of the thousands of comments and conversations that came from readers over the last 10+ years. This grieves me deeply but I know there will new conversations, fresh words of wisdom, and opportunities to create close community once again. I’d love to hear from you in the comments section. I’ll be reading + replying on a regular basis.
Thank you so much for this! I’ve also felt the "nudge" to turn my phone off more and be more present in my life and I think this was the final push I needed. I don’t want to look back when my daughter is older and realize I was always on my phone. Thanks for the inspiration!
Love this idea! I’ve been trying to reduce screen time and failing and you’ve just made me realise it’s possibly because I lack any quantifiable goal with it or schedule- going to give this a shot. Thanks Hannah!
I have a 12- and 14-year-old, and I’ve felt the pull to be more present this year. I don’t want to be distracted during these last few years I have my kids at home, and I also want to teach them they don’t have to be glued to their devices at all times. I turned on the “Downtime” feature on my phone for 4:00-7:00pm. I usually just leave my phone in my purse when I get home from work now (out of sight, out of mind). It’s too easy to grab it to check one thing and then get lost in checking all the things or scrolling mindlessly because it’s there. I am inspired by tracking it, though! Thank you for sharing. This is going to help so many of us.
Absolutely love this concept Hannah! Thank you for sharing your structure to making this happen. I strive to have 1-2 days off my phone per week as a maintenance tool for me. But I definitely want to start cultivating it as a daily habit.
Love this idea! I don’t have kids (yet), but even the idea of being more present in my own life and being able to slow down is something I want more of. Moments of stillness. I find myself reaching for my phone for inspiration, online shopping, or to to avoid the silence. Why are we so awful as a culture at being idle?! I know this will be a challenge for me, but I’m excited! Progress over perfection!
The timing of this post is amazing! Last week a friend asked me to think about my 40th birthday and what I want it to look like (it’s in two months). I took a long drive and thought about the question and decided I want to do 40 intentional things in my 40th year. I sat down and started making a list over the last few days. There are all kinds of things on the list from creating and cooking, to adventuring and reading. One ambition I wrote down is to spend 1,000 hours outside and another is to spend 1,000 hours unplugged. I can’t wait to have this tracker be a part of my 40th year and 40 intentional things!
I’m working on making some changes to make my choices fit what I envision for my life and this was PERFECT timing! THANK YOU!
One of my New Years resolutions was to spend less time on my phone and more time on things that matter to me – learning skills, connecting with my people, creating things, etc. and this looks like a great tangible way to make progress here! I’m excited to get started. Thank you!
Yes! My daughter is 10 months old and I want to soak up every moment I can without the distractions!
Yes! I’m joining in!
Joining in! I have a 2 and a 4 yr old and def need this incentive is just what I need!
Joining in….because mindless scrolling is really an escape and numbing tactic from bigger issues. I need to recognize what it is I’m escaping from.
This is fantastic timing! I’m in 🙂
I’m all over this!
My anxiety/overwhelm is at an all time high. I need space. Time to think. Quiet to hear His voice. A place of rest. Yes. I’m in.
I would live to have some other women to do this with! Great idea!
I’ve been meaning to find a way to not be so dependent of my phone and mindless scroll when I’m bored, need an escape, or keep up with everyone else. I find this affecting my attention span, relationships, and self esteem. I’m in!!
I love this so much!! So much of this year has been a focus on being on my phone less, and learning to be quiet & intentional. I am IN.
Love this! I do lots of scrolling as a mom at home with my kiddos + although I know these things, it is still hard to unplug!
Love this! I do lots of scrolling as a mom at home with my kiddos + although I know these things, it is still hard to unplug!
Love this! Thank you so much for sharing! My goal is to focus more this year, so this is super helpful and I’m going to be praying about a start date for this challenge.
Thank you so much for sharing! I love this & am SO excited to be more intentional with my time & present with my kids.
I actually started doing this last year, in little increments, of course. I started turning off my phone at 11pm, then 10, now I turn it off completely at 8pm every evening. I haven’t missed a thing and it gives me more downtime, time to write, time to pray, time to snuggle with the cat or play.
All the things we always wanted to be doing!
I tried unplugging in the first 2 days of 2022. And it was liberating. The mornings were slow. The moments spent with the people I love is something I would not trade for the world. I was able to reconnect with who I am at my core, the values I believe in. I really love living in the present, being the person who enjoy the little things that matter most. And this is the life I want to live for the next years to come. It’s as if the universe is speaking to me. I just read a book of Ms. Joena San Diego titled “This Moment Matters”,pages filled with light, life, and love. Before I sleep last night, I read your email about unplugging. And the thoughts are aligned to the life I love. Truly, there is beauty in the small details, the mundane days. We just have to slow down, enjoy the moment. Be still and appreciate the beauty in the life we have. ✨
P.S. I feel excited to meet the woman I am becoming – not perfect, but authentic, alive, and always grateful.
Yes, yes! All of this!
And I am excited to meet that person too!
I needed this. Thank you!
Thanks for being here!
I can’t wait to start! I needed this especially realizing that I do see my phone as my lifeline.
Thank you!
Wishing you the best experience!!
I absolutely love this idea!!!
I hope it serves you well!!!
I love this idea & I am starting tomorrow. Have some vacation time scheduled and want to be present and enjoy every moment of it with my family!!
This was just the extra nudge I needed. I work as a Communications Admin so my job is to be on social media during work which then bleeds over to family time. Going to start Monday & can’t wait!
AMazing!!! Let me know how it goes!!!
I totally relate with feeling like I need to document every moment in my daughter’s life – she’s 4 months old :)- I just want to capture every moment. But I want to spend time with her and my husband being fully present! It feels like life just gets busier and busier but in actuality so much of my time is wasted scrolling on my phone. Excited to do this and use that time to enjoy this season with my little fam!!
It’s crazy how much we can miss the real life moments when we are trying to capture them on our phones. My husband and I just had a wonderful vacation in Hawaii, and after a few days of viewing everything through the camera lens of my phone, I felt like I was missing out on the chance to just be present and enjoy the moment in real time. I have a lot less photos from the second half of our trip, but there was a release of pressure (or something) that made everything more rich. Definitely something I need to incorporate into everyday life…
I’ve been completed off of social media for a year now and it has transformed my marriage and relationship with my children. I don’t have much to compare my life or accomplishments to when I’m not scrolling IG. I’m ready to experience more greater presence, tap into my creativity and deepen my relationships as I intentionally unplug to be more present. Thanks Hannah for inviting us in this beautiful journey with you
I will be starting June 1st! The tug has been on my heart way too long. I often delete my social media daily to unplug.
I bought a lockbox off of Amazon it had a timer.
Here we goo!!!!!
Hannah can you please do like a meet and greet in different cities. I have to meet you one day! Love your heart always!❤️
I’m starting today! This idea is a wash of relief. Like really. As though I’ve been caught in the rain and I’m standing there drenched, but knowing that this is absolutely ok.
I especially resonate with what you said on ig about feeling pressure to share our lives before we’ve even processed them – and I love, love your posts about creativity, artistry, and letting the work be for our own viewing first. That, I think, makes it all the more worthwhile, and gives us plenty of time and new insight to nourish our own gardens as we grow. Thank you 🙂
This is very motivating and eye opening. I noticed my struggle is wanting affirmation, my relief for stress, and anxiety of missing out. I’m excited to renew my mind and start healthy habits!
Hannah you are a gift and an inspiration.
I have been routinely logging off social media, and deleting the apps off my phone. Have gone so far as to have my teenage daughter change the password for me, bc it was becoming a problem for me to constantly want to scroll. So now I cannot log in at all once I’m logged out, unless my daughter logs me in haha. I started this early in the year as one of my 2022 goals. I’d often recite in my head “ I am disconnecting—in order to reconnect with my creator” I’ll admit I fell off for several weeks. And the holy spirit gently nudged me again, and I started back up! It is so nice to hear your thoughts clearly. To be able to process things I’m the moment, to BE in the moment. I happened to log into IG today after a few days off, and your post was the first thing that jumped out at me. 1,000 unplugged! I want to make this a lifestyle, thank you for sharing your journey with us. So very inspired by this! #holyconfirmation
I love a good challenge. Turning 29, just 2 days ago, made me want to recommit my desire to be committed to my girls. I took a 2 year social media break that was AMAZING but, quickly fell in the trap of “ohhh you haven’t been keeping up with me.” I felt guilty but, I seriously loved every second away from the pressure to conform my thoughts and desires to those of the world. I was free. So, year 29, almost 30 (yikes, gasps, all of the above), I want to unplug, find my truth in myself not the world again. Here’s to all the other brothers and sisters out there willing to give it a try, I promise, it is worth it. Thank you HB for giving us a platform to do so together
What a great idea! Will be starting fresh tomorrow!
Yes! Will be starting now, but plan to really track around my birthday.
This exact subject has been weighing on me heavy lately. I, too, want to document everything my kids do. I even had my 3 year old tell me last week to put my phone down . That was a stab to the heart for me. She was exactly right. I love your chart and am immediately starting tomorrow!
So timely & ready for the challenge! Let’s go
After seeing your post on IG about this challenge you’ve been accomplishing behind the screen(love how intentional you were even about not being on your phone to share to not be on your phone !!) – I couldn’t help but say “couldn’t we all use this right about now?”. I instantly downloaded the form and I’m starting today!
After seeing your post on IG I was extremely interested because this is something I struggle with. I was also comforted by the comments on Instagram and here on your blog. We are not alone in this battle. The sentence that resonated with me the most is that your phone had become a “mini savior.” I can’t tell you how many times a day I pick up my phone because and fall into the mindless distractions instead of dealing with the work in front of me. Or how many times I choose this device over spending time with Jesus. Thank you for your post and encouragement!! As reluctant and fearful as I am to stick with this plan it’s time to be obedient to Christ and put this device down! Thank you!
I’ve felt a tug for less screen time because I want to be present as a parent. I started to focus on 1000 hours outside project for my kids last month but even then I would be one my phone while they were screen free…why I didn’t make it a personal screen free challenge I don’t know! Perfect timing.
So excited for this challenge! Thank you for sharing!
This has been so Heaven my heart!! Thank you for creating this challenge!
Thank you!! I’m excited!
I’m excited to challenge the college students I’m mentoring to do this together!
I was going to start this challenge for my birthday in July, but I think I need the space starting NOW. Thanks for making this download for us!
I have been so hungry for something like this since 2022 started. I want this right now. Thank you.
I’ve been sensing the same nudge, to put away my phone and unplug. It is more difficult than I want to admit but I feel seeing this is a confirmation to press on and through, that there are joys and new discoveries to find as a result of listening.
Hello, Hannah!
Mom of 6 here, my oldest daughter has agreed to join me in the 1000 hours. Hopeful to see some relief through accountability. Thank you for your candid boldness!!
I’m so attached to my phone, and have been praying about how to let it go. Seeing your challenge tonight is just the nudge I needed. So grateful!!
I’ve just had to call of my wedding which left me glued to my phone for any kind of attention or approval from others. I’m going to start the 1000 unplugged hours challenge! I want to be present in this season of singleness to experience all God is teaching me. I don’t have to prove anything to anyone or compete with anyone!
My husband and i are both attached to our phones. I would like to spend more intentional time with each other and with our daughter (and soon second daughter). I also want to set a better example for them when it comes to technology.
I’m in! Mom of two and have been looking for structure just like this. Thank you so much!
Lead by example. I am looking forward to this challenge with hopes to create more awareness and structure (clarity)
My heart has been longing for this, finding this post was very timely for me. I will be starting the 1000 hours unplugged challenge on July 1st! Thank you for being such an encouragement, I relate to your thoughts and writing deeply! God Bless!
so excited that I came across your instagram post. I’ll be starting on July 1!
I have slowly been working towards this by toying with removing some social media from my phone but I like the idea of being more intentional about it. I am going to take my cue from you and start on July 20 – my 35th birthday!
What a wonderful idea. I love this idea so much of unplugging. In think I’d like to start on my birthday (July 24th).
Thanks!
Thank you, today is my birthday and I have had this nudge since June to find ways to unplug so I am looking forward to this
I’m so looking forward to doing this!! Thank you so much!
I’m about to have my son on Monday so this is what I need to do to be a present mommy to a newborn. My husband and I lost our daughter last year shortly after she was delivered so I feel this is what I needed to hear to just focus on the time with my son and husband since I did not get that time with my daughter. Thank you ❤️
Tomorrow is my birthday! Alive to THRIVE at 55 is my motto. I believe this challenge is exactly what I need to do so. To spend less time on my phone has been on my heart for a long, long time and the timing of this challenge is divinely inspired. Thanks Hannah!
Saw this over on @cortneylantiqua. I have also felt the tug to put my phone down more! Thank you for the helpful resource.
I want to start this!! I definitely need the structure!! Lol Will get the download!
I needed to find this today. God has been nudging me quite often to unplug. I had been doing so but as so often happens – I got sucked back in. Thankful for grace and the ability to pick up where I left off. Praying this makes its way into a lifestyle as I continue to pursue it.
WOOHOOOOOO! I LOOOOOOVE THIS!!!! Thank you so much for sharing!
I would love to try this but can’t figure out where the download is to print out the tracker (maybe because I am on my phone).
This challenge is amazing very timely for me, I am looking forward to starting!
Thank you for the awesome email message encouraging people to tune in to their real lives. I’m a school counselor and see the need daily. Your Words of wisdom will be shared!
I’ve been putting off an unplugging challenge because I do 90% of my reading on the free library app. And I’m a HUGE reader, so the thought of this is kind of disheartening. "Whatever will I do with my time? I can’t really afford the books at the rate I read them, so I guess I’ll have to figure out something else to do with my time." And don’t even get me started on the security of having everyone I love at my reach with the touch of a screen. We’re so dependent on devices for so many reasons. I am very curious to see how this works out for me. I hope it’s eye-opening and soul-convicting, and I hope I’m able to reconnect with other loves from the past: writing, family, etc.
Hannah, before anything I want to tell you that I think you are an AMAZING person. Thank you so much for caring for others like you do (with the cards and notes!) As for the 1,000 Unplugged Hours … I am so in need of doing this. I’ve also felt God saying the same thing to me but somehow I never seem to stick to it but feel that the tracker will be a game changer. Thank you so much for everything you do!
Debi (Titusville, Pennsylvania)
I am so glad I found this today. God has been nudging me to unplug.
While I do unplug a little each day, it’s not in a planned or intentional way.
Thank you for helping me to start what I’ve been needing to do for quite some time.