Log off and spend some IRL time with your partner this weekend. Here’s how to do a digital detox right!

You’ve sent your last email, exited from that spreadsheet, and logged out of your company email address. The workweek is over. Now, it’s just you and your partner. You open up a bottle of wine, kick back on the couch… and scroll your phones in silence.

Sound familiar?

Yeah—it’s common for a lot of us. Who knew that the digital age would mean being addicted to our devices? Whether you’re doomscrolling Twitter, answering work emails on the weekend, or LOL-ing at TikTok videos until 3 a.m., the odds are that you’re missing out on a ton of stuff that’s happening IRL.

One big thing you might be missing out on? Quality time with your partner.

This weekend, why not trade online for in-person and try a digital detox? It doesn’t mean tossing your phone into a fountain like Anne Hathaway in The Devil Wears Prada. It just means setting those devices aside for a bit and spending time with someone you love.

And yes, you can tweet about it later. Before we get into how to do a digital detox, let’s cover what (exactly) one is:

What is a digital detox?

*Jerry Seinfeld voice*

So what’s the deal with digital detox?

A digital detox is simply a period where you refrain from using technology. You know—your iPhone, laptop, tablet, etc. It can be for an hour, a day, a weekend, even longer if you’ve got the time for it.

There aren't any set rules. A digital detox is what works for you—as long as you're focusing on real-life rather than the virtual world.

The benefits of going IRL

Now that you’ve gotten a feel for how to do a digital detox, you might be wondering why you should even consider one. There are so, so, so, so many benefits of getting off those addictive devices for a bit.

Here are a few: A digital detox can help reduce stress, cut down on that oh-my-god-I’m-addicted-to-my-phone feeling, and help with the strain on your eyes from all that screen time. It can also help you sleep better, concentrate better, and even improve your body image.

Did you think scrolling through all of those Face-tuned thirst traps was making you feel good about your beach bod? A digital detox can also cut back on FOMO (you know you hate FOMO), create a better work-life balance, and potentially even lower your BMI.

Wait… why should we detox as a couple?

As you’ve probably already noticed, the benefits mentioned above can apply to both individuals and couples. So, why should you do a digital detox with your partner if you can reap the benefits by yourself?

Did you know that 79 percent of married couples state that technology distracts them from connecting with each other? That’s definitely one good reason to shun smartphones with your boo. If your typical date night includes lots of checking your phone with a few moments of "wait, sorry, I missed that—I was on the ‘Gram,” you definitely should digital detox as a pair.

How to do a digital detox on vacation

One awesome way to do a digital detox with your partner is by actually going on vacation while you power off those devices.

If you’re both seriously addicted to your phones (no judgment), pick a place where there’s no internet or cell service, like a national park. Go for a hike, camp beneath the stars, or just have a picnic.

Bonus: Nature has some incredible effects on mental health. Spending some time amongst the birds, trees, and flowers can actually interrupt activity in your prefrontal cortex that’s linked to repetitive negative thoughts.

In other words, buh-bye doomscrolling.

How to do a digital detox at home

If you can’t get away, you can still do a digital detox while you staycation. Try creating a nature-like environment at your place. You can camp in your backyard or living room (Resist the urge to take a tent selfie!), set up lawn chairs outside, or have dinner on your front steps.

Put your cell phones on airplane mode, keep your computers out of sight, and—if you’re feeling especially bold—unplug that Wi-Fi.

An essential tip to make IRL-time work (yep, even for your busy life)

If your life is crazy, you can still do a digital detox with your partner; we promise.

Here’s how to do one when you literally have no time to take a weekend or even a day off. First of all, be realistic! If you can’t spare a week or a weekend, unplug for an evening, an afternoon, or even just an hour.

Another tip for digital-detox success: set a vacation responder to avoid the temptation to check your email.

Still too much? Detox from at least one thing that’s causing you digital woes, such as social media, rather than logging out of everything.

Add CBD to your digital detox toolkit

CBD gummies can make your downtime in “meat-space” even better. Popping a few delicious bears can help you relax, stop those racing thoughts, and focus on what matters—in this case, living in the moment.

Grab ‘em in advance, plan out your digital detox vacation, staycation, or afternoon, and just enjoy the time with your partner.

Trust us: social media, texts, and email will be there when you get back.