Design Your Downtime

Ever feel like your free moments slip away into endless scrolling? That’s because, without a plan, our phones will fill the gaps in our day. But what if you had a plan for your downtime—one that helped you rest, recharge, and do the things that truly matter to you?

I call these micro-moments—the small, seemingly insignificant pockets of time that, when used intentionally, build the foundation of your life. These moments create structure, energy, and space for real living.

Step 1: Make Your List

Grab a notebook (or a simple sheet of paper) and write down everything you’d do if the internet didn’t exist. Let your mind wander. Think about:

✔️ What you need to do
✔️ What you want to do
✔️ What you wish you had time for

If you’re not sure where to start, here are some ideas:

  • Rest & Recharge: Sleep, take a nap, meditate, breathe deeply

  • Move Your Body: Walk, run, stretch, go to the gym, play a sport

  • Create & Learn: Write, draw, play an instrument, brainstorm ideas

  • Tidy Up: Do laundry, organize a space, clean out a drawer

  • Connect with Others: Call a friend, meet up, send a letter

  • Enjoy Simple Pleasures: Cook a meal, read a book, listen to music

  • Explore: Visit a new café, go for a drive, try a new hobby

Step 2: Schedule Phone-Free Time

Look at your list and ask yourself:

  • What can I do today?

  • What can I plan for this week?

  • What would I love to do this month?

Then, decide how often you’ll intentionally set your phone aside to make space for these activities.

Step 3: Make a Separate "Online" List

Instead of mindlessly grabbing your phone, write down what you actually need the internet for. Then, when you go online, give yourself one focused hour to tackle everything on that list.

The Takeaway

We often feel like there’s never enough time, but when you reclaim the hours lost to screens, you get to decide how to use them. A plan for your downtime naturally creates a plan for your time online—helping you build a life filled with real-world resources, meaningful moments, and a healthier relationship with technology.

Optional Next Steps