How to reclaim presence, joy, and connection in a hyper-digital world
It’s a constant battle: screens vs. presence. And it’s one I often lose.
Work demands, relentless notifications, and the slow creep of “just five more minutes” behind a glowing screen – they all eat into family time before I’ve noticed what I’ve given up.
So we invented something: Analogue Sundays.
No screens. No scrolling. No agenda except reading, wandering, and paying full attention.
Our Analog Ritual in a Digital World
My kids love reading. So we turn it into an adventure. Every Sunday, we head somewhere new – a park, a museum, a quiet café, or a Tube ride to nowhere in particular.
Last weekend it was the Wellcome Collection.
Coffee, cake, stylish calm. Their eyes lit up. The vibe was just right – curious, relaxed, full of quiet energy.
They read their books. And if they finish one? They earn the right to pick out another. (Positive reinforcement, yes. Also bribery. I’ll take it.)
But here’s where I got caught out. My youngest looked up mid-chapter and said:
“Dad, we don’t have to go out to read… we can just do that at home.”
Oof. Right between the ribs.
Because the real issue isn’t them.
It’s me.
I need to get away from the screens, the tabs, the keyboard that’s practically melting from overuse.
Changing the scenery is the only way I can change my behaviour.
And it works. I find joy again – even if they’re lost in a story, and I’m just sipping coffee nearby, watching them be.
Why This Works (and Why It’s Needed More Than Ever)
According to a University of Bath study, taking even a short break from digital media can significantly reduce anxiety and improve focus. For kids, the UK’s Royal College of Paediatrics says screen time must be measured not in hours, but in impact.
The truth? We don’t need to escape screens entirely.
We just need to build in better rhythms.
And for us, that rhythm is Analogue Sundays – a full reset, once a week.
The Parenting Insight I Almost Missed
It took my child’s honesty to realise: they’re not the ones addicted to stimulation – I am.
The books, the places, the rituals—they’re all for me to break my habits so I can fully enjoy them. And the joy that returns is real. Quiet. Grounded. Sticky.
Not performative or productivity-boosting. Just… human.
Over to You
What’s your way of unplugging?
- Do you carve out sacred, screen-free time?
- Have you found a trick for creating presence in a tech-saturated life?
- What analog rituals bring your family together?
Would love to hear how others manage the same tension.
Let’s build better defaults—together.
