Reclaim how you connect with yourself & others.
We live in a time of constant notifications and digital availability. According to a 2022 Pew Research study, 31% of U.S. adults say they’re almost constantly online, yet only 39% feel “very connected to others.” Technology was meant to bring us closer — but it can sometimes pull us away from the moments and people right in front of us.
Write It
Journal Prompts
When do I feel most present and grounded during the day?
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How does my phone or digital routine help me? When does it distract me from what matters?
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What small rituals help me feel connected to myself or others?
Say It
Affirmations
I make space for stillness and reflection.
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I use technology with intention.
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I am fully present for myself and those around me.
Try It
Action Items
Notice and name.
Start by observing your habits without judgment. What’s the first thing you do when you wake up? Which apps pull you in? Which support you? Awareness is the first step to change.
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Return to paper.
Keep a journal nearby to jot down thoughts, gratitude, or memorable moments throughout the day. Let paper become your moment of pause.
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Create analog rituals.
Sip tea without your phone nearby. Call a friend (yep, that’s analog to some!). Small, analog moments can ground us in the present moment.
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Set boundaries.
Schedule tech-free windows in your day, such as morning journaling, mealtimes, or wind-down routines. Use your devices to serve you, not the other way around.
Explore It
Resources & Links
Everyday Positive Journal – Cultivate gratitude and presence with simple, daily prompts.
Everyday Positive Workbook – A guided tool to support mindful routines and emotional clarity.
Digital Minimalism by Cal Newport – A thoughtful guide for reclaiming time and attention.
Phone Breakup Challenge by Catherine Price – A 4-week practical reset for digital overwhelm.
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