The holidays are supposed to be the “most wonderful time of the year,” right? But for many of us, the reality is a blurred haze of blue light, notification pings, and the crushing weight of a “to-do” list that never seems to end. We are physically present at the dinner table, but mentally, we are three tabs deep into a work crisis or spiraling through a social media feed.
This is the hidden tax of the digital age: holiday stress. It’s that low-grade anxiety that hums in the background when you can’t put your phone down. It’s the feeling of missing out on the moment because you’re too busy trying to capture it for an Instagram story.
At Unplugged Routine, we believe the greatest gift you can give yourself (and your family) this year isn’t found under a tree—it’s your undivided attention. It’s moving from a state of “constant connectivity” to a state of holiday presence.
Ready to reclaim your joy? This guide is your ultimate digital wellbeing checklist. Let’s dive into how you can flip the switch from stressed to present.
The Modern Dilemma: Why Presence is a Struggle
We live in a “push-notification” economy. Our devices are literally designed to grab our attention and hold it hostage. During the holidays, this pressure intensifies. There are sales to catch, “perfect” family photos to post, and the lingering pressure of year-end work deadlines.
When we are tethered to our screens, our nervous systems stay in a state of high alert. This is the opposite of what a holiday should be. A true break requires a transition from the “doing” mode of our digital lives to the “being” mode of our real lives.
Step 1: The “Digital Boundary” Declaration
The first step on our digital wellbeing checklist is setting the stage. You wouldn’t invite a stranger into your private family dinner, so why invite your entire inbox?
Establish your “Off” hours. Decide ahead of time when you will be completely offline. Is it from Christmas Eve through Boxing Day? Is it every evening after 6:00 PM? Write these dates down and treat them as a non-negotiable appointment with yourself.
Communicate your boundaries. People can’t respect boundaries they don’t know exist. Tell your friends, “I’m taking a tech-break this weekend to focus on family, so if I don’t text back, don’t worry!” This removes the guilt of the “unread message” hanging over your head.
Step 2: The Social Media “Comparison” Detox
Nothing kills holiday presence faster than scrolling through someone else’s highlight reel. You’re sitting there in your pajamas, and suddenly you see a curated photo of a “perfect” holiday party. Instantly, your joy evaporates, replaced by comparison.
Mute and Unfollow. Before the holiday peak hits, do a quick audit. Mute accounts that make you feel “less than” or stressed. Your feed should be a source of inspiration, not a source of inadequacy.
The “Post it Later” Rule. If you capture a beautiful moment, resist the urge to post it immediately. The act of tagging, captioning, and checking for likes pulls you out of the experience. Take the photo, put the phone away, and share it tomorrow. The memory will stay, but the moment won’t.
Step 3: Sanctuary Spaces – Creating Tech-Free Zones
Your environment dictates your behavior. If your phone is on the nightstand, you will check it first thing in the morning. If it’s on the dinner table, you’ll look at it during a lull in conversation.
The Dining Table Sanctuary. Make the kitchen and dining areas strict tech-free zones. Use a physical basket where everyone “deposits” their phones before a meal. The sudden increase in eye contact and genuine laughter will surprise you.
The Bedroom Reset. Holiday stress often leads to poor sleep. Blue light suppresses melatonin, making it harder to drift off. Move your charger to the kitchen. Use a traditional alarm clock. Let your bedroom be a place for rest, reading, and reflection—not scrolling.
Step 4: Master the “Out of Office” Mindset
We often feel holiday stress because we haven’t truly “closed the loop” on work. That one lingering email can haunt your entire holiday dinner if you don’t handle it correctly.
The Buffer Day. If possible, make your last day of work a “no-meeting” day. Use this time solely for clearing your plate and setting your OOO.
The Compassionate OOO. Your auto-reply doesn’t have to be cold. Try something like: “I am currently prioritizing time with my family to return with fresh energy in the New Year. I won’t be checking email, but I look forward to connecting when I return!” This gives you permission to disappear.
Step 5: Curate Your “Presence” Toolkit
If you take away the phone, what fills the gap? Many of us reach for our phones out of boredom or habit. To transition to holiday presence, you need an “analog” toolkit ready to go.
Physical Books and Magazines. There is something deeply grounding about the weight of paper. It doesn’t ping, it doesn’t track your data, and it doesn’t run out of battery.
High-Touch Activities. Engage your senses. Bake gingerbread, try a 1,000-piece puzzle, go for a hike in the cold air, or play a board game. These activities require “mono-tasking”—the ultimate antidote to digital overwhelm.
Step 6: The Emergency “Tech-Stress” Circuit Breaker
Sometimes, despite our best efforts, a notification slips through and triggers a stress response. Maybe it’s a work emergency or a stressful news alert. When you feel that spike of cortisol, you need a circuit breaker.
The 5-4-3-2-1 Grounding Technique. * Acknowledge 5 things you see.
- Acknowledge 4 things you can touch.
- Acknowledge 3 things you hear.
- Acknowledge 2 things you can smell.
- Acknowledge 1 thing you can taste.
This immediately pulls your brain out of the “digital cloud” and back into your physical body. It is the fastest way to regain presence.
Step 7: Practice Radical Forgiveness
Here is a secret: you might mess up. You might find yourself scrolling for 30 minutes in the bathroom just to get away from a loud relative. That’s okay.
Digital wellbeing isn’t about perfection; it’s about intention. If you slip up, don’t let “holiday guilt” add to your “holiday stress.” Just put the phone down, take a breath, and re-enter the room. Every moment is a new chance to be present.
The Result: A Holiday You’ll Actually Remember
When you follow this digital wellbeing checklist, your holiday changes. The days feel longer (in a good way). You notice the smell of the pine needles. You hear the nuance in your grandmother’s stories. You feel the actual physical sensation of relaxation in your shoulders.
You aren’t just surviving the holidays; you are living them. You are moving from a spectator of your own life to the lead character.
Conclusion: Take the First Step Toward Presence
Transitioning from holiday stress to holiday presence is the most intentional thing you can do this season. By setting boundaries, creating tech-free sanctuaries, and reclaiming your attention, you ensure that your holiday is defined by connection, not connectivity.
At Unplugged Routine, we want to see you thrive in the real world. Start small—pick just two items from this checklist to implement today.
Are you ready to truly unplug? Download our “24-Hour Digital Detox Guide” below and join a community of people reclaiming their time. Tell us in the comments: What is the one app you are most excited to delete for the holidays?