Start Taking “Invisible Days” ASAP — Your Mind and Body Will Thank You

Personally, when I hear the expression “going off-grid,” I picture myself in a remote cabin with no electricity or running water, chopping wood to stay warm. Simply put, I’m not cut out for that. But I do feel the call to go “off-grid” occasionally, when I get overwhelmed by the world, burnt out by work, or struggle with feeling focused. Naturally, I was intrigued when I came across a simpler version of going “off-grid” while reading a Healthline article. It’s called taking an “invisible day,” and according to mental health experts it could help reduce stress and anxiety. Plus, it doesn’t involve peeing in the woods or swinging an axe (another bonus for me). 

“An invisible day is a proactive self-care strategy that involves going off the grid for 24 hours to help reduce anxiety and pressure associated with technology use,” explains Lienna Wilson, a licensed psychologist. An “invisible day” can look different for everyone. You could stop using technology completely or limit usage for certain apps. Sometimes you take a break from talking with others or doing chores (like I did).

The benefits of taking an invisible day go far beyond reducing anxiety. It can regulate your nervous system, too. “Evolutionarily, our nervous system was designed to be on the lookout for danger,” says Wilson. “Going offline or turning off some of your notifications can significantly reduce your nervous system reactivity.” Additionally, it can improve your sleep. Blue light famously interrupts circadian rhythm, and poor quality sleep is linked to greater risk of health problems, including depression, diabetes, and cardiovascular disease.

That said, an invisible day isn’t ideal for everyone. “People who have severe medical or mental health symptoms need consistent access to a close support network and would not benefit from going off the grid for 24 hours,” says Wilson. “This also applies to caregivers who need to provide care or be accessible in case of an emergency.” If you can’t commit to a 24-hour timeframe, she suggests taking shorter breaks from technology — even one or two hours offline can be beneficial.

First, let people know that you will be taking an invisible day. Otherwise, they might be worried if they can’t reach you for 24 hours, says Wilson. She also suggests asking a friend who lives nearby to be an emergency contact.

“Before you begin an invisible day, pick a day that you are least likely to be disturbed,” she says. Stick to the weekend if you have work calls or meetings during the week. Check your calendar for any deadlines like paying bills, renewing a prescription, or receiving a package.

Consider turning off your phone altogether or putting it in airplane mode, and then put it somewhere hard to reach. “The point of an invisible day is to eliminate exposure to electronics and notifications,” she says. “Hiding your phone in a difficult-to-reach location can minimize the temptation to check it.” 

Plan several non-electronic activities such as going for a walk, gardening, organizing or decorating your home, reading, and crafting. Remember, an invisible day is a form of self-care. “Once finished, give yourself praise and recognition for accomplishing your goal,” she says. 

For my invisible day, I decided to eliminate my social media access, shut out the news and my work emails, and pause doing any household tasks. This took place on a weekday when I was off from work. I set an out-of-office message, explaining that I wouldn’t be replying to emails. Because I have an autoimmune disease, I do receive important calls and messages on weekdays at times that can’t be ignored. As a compromise, I asked my mom to monitor my phone occasionally for any urgent calls.  

I knew that I would be tempted to check my email in the morning, so I left my phone in a kitchen drawer overnight. I had planned to wake up without an alarm, but one of my dogs got me up around 7 a.m. I went back to bed for an hour and did some reading to ease into the morning.

Because I didn’t have to rush to get ready for anything, I made scrambled eggs for breakfast, which, despite being a quick recipe, is something I rarely have time or energy for on a typical weekday. While I was in the kitchen, I thought about having a quick peek at my phone, but I decided against it. “It can wait till tomorrow,” I told myself. After feeding my dogs, I curled up on the couch and watched a movie. 

The day started off cloudy, so once it cleared, I went to sit on the deck with my dogs. Normally, I would bring my laptop to do some writing. Instead, I just watched cars drive by and listened to the birds chirping. My mom joined me for lunch, and we sat and talked. The whole afternoon reminded me of how much I enjoyed not talking about prescription refills and insurance claims or wondering if someone was emailing me. 

Before getting dinner ready, I walked on the treadmill for 15 minutes while listening to music. I did another 15-minute walk after dinner. I spent the rest of the evening watching TV and cuddling with my dogs. I went to bed and set my alarm for 7 a.m., and I used a physical alarm clock to keep my phone-free streak going. 

I’ll admit, I thought about checking my phone a lot at the beginning of the day. But as the hours went by, I was able to relax and tell myself that emails and texts were a “tomorrow problem.” By 5 p.m., I felt even calmer, knowing that my official work hours had ended. It made me realize that even on my day off, I still felt like those weekday hours didn’t belong to me.

I felt most present and relaxed when I was sitting outside with my dogs, talking to my mom, and walking on the treadmill with music playing. I also realized that this feeling of calm continued into the following morning. When I woke up the next day, I made a point of going outside for a few minutes before diving into emails. 

I think the biggest difference I felt after taking an invisible day was that I slept way better. I also felt less reactive to stress during the day. Without the constant stream of pings and notifications from my phone, my body was way more relaxed. It turns out that reading a book and watching a comforting movie without having my phone glued to my side felt really good. It made me miss the days when a phone was something that hung on the wall, and wasn’t the center of my universe. 

All in all, I’ll definitely try an invisible day again when I’m feeling burnt out. Even if I can’t take a whole day next time, or I can’t do it again for a few months, unplugging for a few hours is enough to reset my mood and start fresh.