Issue 115: The Art Of Unplugging
THE LEAP
BY QUANTUM ORANGE
GROW, EXPAND & EVOLVE
ISSUE 115 | THE ART OF UNPLUGGING
Each week The (Quantum) Leap summarises a key aspect of success into what you need to Think, Feel and Do to create a personal shift.
Almost everything will work again if you unplug it for a few minutes…including you.
~ Anne Lamott
THINK
Modern technology is incredible - it connects us, informs us, and powers how we work and live. But if we don’t put deliberate boundaries in place, it can also consume us.
The average person checks their phone 96 times per day - roughly every 10–12 minutes. That adds up to more than just screen time. It breaks focus, interrupts deep thought, and quietly chips away at presence.
Taking a break from tech doesn’t mean going off the grid. It means reclaiming your attention so technology can serve you, not scatter you.
A few questions to reflect on:
- When was the last time you were bored without reaching for a screen?
- How do you feel after an hour of scrolling vs. an hour outside?
- What are you unconsciously avoiding with digital distractions?
Tech breaks are not about deprivation. They’re about choice. You’re choosing to be present, to create space for clarity, creativity, and real connection - not just with others, but also with your own thoughts and goals.
FEEL
It’s quite common to feel tethered to tech. We often reach for it without thinking - to soothe boredom, avoid discomfort, or seek validation.
But beneath the notifications and noise is a quieter truth …
You feel more like you when you unplug.
There may be discomfort at first - restlessness, fear of missing out, even guilt. But stay with it. That space is where peace begins to return. If you pay attention, you’ll notice your nervous system settling, thoughts becoming clearer and emotions surfacing that you’ve been too busy to feel.
A digital break also gives you a chance to reset your emotional baseline. To remember that you’re not a machine, and you don’t need to be on all the time.
Ask yourself:
- What would I feel if I slowed down?
- What am I afraid to miss out on?
- What/who might I reconnect with if I stepped away?
DO
Try the following three-step process to create a break from technology that will actually restore you.
1. Choose Your Window
Start with a short, intentional tech break. For example:
- 1 hour in the morning
- No screens after 8pm
- Screen-free Sunday
- 24-hour digital detox
Pick a timeframe that feels achievable, but meaningful.
2. Choose Replacement Activities
Create a short list of screen-free joys. For example:
- Read a physical book or magazine
- Cook something slowly
- Go for a walk and leave your phone at home
- Journal, stretch, or just sit and breathe
- Call someone instead of texting
This isn’t about doing nothing, it’s about choosing activities that nourish rather than numb.
3. Notice The Impact
After your tech break, reflect on the following questions:
- How did I feel during and after?
- What did I notice that I normally miss?
- Which activities worked best to nourish myself mentally and emotionally?
- What do I want to keep from this experience?
Action Challenge:
This week, schedule a tech break like you would a meeting with your future self.
The world will still be there when you return.
But you may just come back with more peace, presence, and power.
