The Department of Mental Health invites Missourians to join our Digital Detox Challenge to promote wellbeing, balance and connection!
Why Digital Detox?
We live in a hyper-connected world. Yet, anxiety, depression, loneliness and burnout are at an all-time high. Many people find themselves tethered to devices. Sometimes out of necessity, preference or habit. Device use can change our eyesight, hearing, sleep, posture and relationships. Attention span shortens, perpetual distraction feels like the norm, and our relationships can suffer without giving people our undivided attention and making quality human connection.
While technology can power creativity and innovation at work, it can also be a costly distraction. Technostress is any negative impact on attitudes, thoughts, behaviors, or body physiology that is caused either directly or indirectly by technology. Information overload, blurring of personal life during work hours, distractions that impact productivity, or ergonomic stress that leads to chronic health conditions can impact employees and teams in today’s workplaces.
What is the Digital Detox Challenge?
This August, in honor of National Wellness Month, join a month-long Digital Detox Challenge. Weekly themes and daily suggestions will help you focus on your wellness by making small (or large) adjustments to how you use devices. This isn’t anti-tech; it’s healthy tech. Learn about digital wellness. Set and keep boundaries. Create healthier habits. See what happens to your overall wellbeing when you take the Digital Detox Challenge!
Goals:
Our goals are simple.
- Raise awareness about how your digital use may impact your wellbeing.
- Practice new habits to promote digital wellness.
- Improve social connections with real people in real time.
Audience:
DMH invites all State of Missouri employees and teams to do the Digital Detox Challenge.
Take the challenge as an individual, group or invite your family and friends to join in!
Digital Detox Challenge Tool-Kit
- Setting Up
Decide which team members will be responsible for promoting and tracking the challenge. Leverage team members who already work in the space of employee wellbeing or wellness challenges throughout your department, divisions or locations around the state.
- Tracking
To set up a survey for tracking wellness activity participation, begin by selecting a survey platform such as Qualtrics to collect participant responses. If you do not have access to a survey tool, you can request a Qualtrics account by emailing Share.mo@oa.mo.gov. In your survey, include fields to capture basic demographic information, such as name and email. Add questions related to the wellness activities and provide an open-ended text box for participant reflections. Use conditional logic to display specific questions based on each week’s wellness theme.
- Communicating
For best results, send weekly reminders to team members throughout the challenge. They can join at any time. The most important thing is to start somewhere. Push through emails, newsletters, flyers, social media pages, or verbal announcements and reminders at team meetings.
Share the Weekly Themes and Activities one week at a time. Or share the Digital Detox Challenge Calendar and encourage people to save, print and mark things off the calendar as they complete it.
Structure
The challenge is organized in weekly themes with daily suggested activities, a reflection question and Level Up Challenge. Themes are designed to build upon one another- Awareness, Boundaries, Replacement then Reset. However, people can join the challenge at any time throughout the month.
- Week 1 (August 1-7)
Theme: Awareness – Learning how your technology use impacts your health and wellbeing.
Activities: 7
- Digital Habits Quiz
- Screen Time Snapshot
- Learn About Text Neck – Do you have it?
- Eyesight Muscle Exercise
- Attention Economy
- Addiction Loop & Addiction Quiz
- How Screens Impact Your Sleep
Level Up Challenge: Tell a friend or family and ask them to join you.
Reflection Question: What did you learn about your habits?
- Week 2 (August 8-14)
Theme: Boundaries – Practicing healthy tech use by setting reasonable expectations.
Activities: 7
- Sleep Quiz & Digital Health
- How Your Devices Can Help You – do you know settings you can use on your device to promote digital wellness (Set DND, Focus Time, Regular Sleep/Wake Time, Time Limits on Use, Black & White Screen, etc.)
- Delete Unused Apps
- Select a daily “No Post Hour” for social media (includes no posting, sharing, liking, commenting)
- No phone in bedroom, bathroom, mealtimes, driving
- Unsubscribe from emails, newsletters, memberships, etc.
- No phone for 60 min after waking (after checking alarm or missed calls)
Level Up Challenge: Reduce your screen time by 2 hours per day.
Reflection Question: Where else in your life can you limit use?
- Week 3 (August 15-21)
Theme: Replacement – Swapping device use for other activities and creating new habits.
Activities: 7
- Write down five phone numbers you can remember without using your phone
- Turn off GPS use physical map to get around
- Set up a No Phone Zone at home
- Be present at work without distractions – check phone only 2 x day
- Switch Scrolling for Walking or Journaling
- Visit in person vs Calling/Texting
- Put phone down, Pick up hobby
Level Up Challenge: Increase “No Post Hour” to 3 hr. per day (Sleep Time Excluded)
Reflection Question: What changes have you noticed in energy, sleep, mood, connection with others?
- Week 4 (August 22-31)
Theme: Reset – Making more permanent changes for balanced tech use.
- Create family rules for no device during meals, driving, bedtime
- Commit to make in-person connections and join group activities
- Delete social media accounts to 3 or less
- Adjust ringtone for family members, turn off notifications
- Set new rule: Don't work during vacations or days off
- Adopt 5/2 Diet (5 days with devices, 2 days without)
- Create family check-ins (Rose, Bud, Thorn)
- Regularly protect your eyesight, hearing, posture
- Create regular bedtime routine and Sleep/Wake Times
- Evaluate quality of your media behavior
Reflection Question: What did you learn about yourself during this Digital Detox Challenge?
Level Up Challenge: Keep up your momentum and learn about the Digital Flourishing Model
Recommended Messaging for Email Distribution:
Copy/Paste the information below and schedule to send the emails on future dates to your entire department. We recommend sending on Mondays.
- Email 1: Announcement
August is National Wellness Month. This year, the Department of Mental Health invites you to participate in a month-long Digital Detox Challenge!
We live in a hyper-connected world. Yet, anxiety, depression, loneliness and burnout are at an all-time high. Being tethered to devices throughout the day impacts our health in many ways – eyesight, hearing, posture, mood and relationships. Though technology can power creativity and innovation at work, it can also be a costly distraction. Shortened attention spans, constant distractions, information overload and ergonomic stress can lead to problems with thinking, behavior, productivity and overall health.
We encourage State Team Members to try the Digital Detox Challenge! It is organized in weekly themes with daily suggested activities, a reflection question and Level Up Challenge. Themes are designed to build upon one another- Awareness, Boundaries, Replacement then Reset. However, people can join the challenge at any time throughout the month.
The challenge kicks off August 1st. We look forward to promoting digital wellness together across the state!
- Email 2: Reminder
Greetings!
Next week starts the Digital Detox Challenge. It’s not anti-tech; it’s healthy tech. The Department of Mental Health invites you to join the challenge!
- Email 3: Week 1 Details (August 3, 2026)
Greetings,
Join the Digital Detox Challenge link this month in observance of National Wellness Month. It’s not anti-tech; it’s healthy tech.
This week’s Theme & Activities:
Theme: Awareness – Learning how your technology use impacts your health and wellbeing.
Activities: 7
- Digital Habits Quiz
- Screen Time Snapshot
- Learn About Text Neck – Do you have it?
- Eyesight Muscle Exercise
- Attention Economy
- Addiction Loop & Addiction Quiz
- How Screens Impact Your Sleep
Level Up Challenge: Tell a friend or family and ask them to join you.
Reflection Question: What did you learn about your habits?
Track your progress here: [Insert how your department will track
- Email 4: Week 2 Details (August 10, 2026)
Greetings,
Our Digital Detox Challenge kicked off last week in observance of National Wellness Month. It’s not too late to get started.
This week’s Theme & Activities:
Theme: Boundaries – Practicing healthy tech use by setting reasonable expectations.
Activities: 7
- Sleep Quiz & Digital Health
- How Your Devices Can Help You – do you know settings you can use on your device to promote digital wellness (Set DND, Focus Time, Regular Sleep/Wake Time, Time Limits on Use, Black & White Screen, etc.)
- Delete Unused Apps
- Select a daily “No Post Hour” for social media (includes no posting, sharing, liking, commenting)
- No phone in bedroom, bathroom, mealtimes, driving
- Unsubscribe from emails, newsletters, memberships, etc.
- No phone for 60 min after waking (after checking alarm or missed calls)
Level Up Challenge: Reduce your screen time by 2 hours per day.
Reflection Question: Where else in your life can you limit use?
Track your progress here: [Insert how your department will track]
- Email 5: Week 3 Details (August 17, 2026)
Greetings,
Did you know the average US adult checks their smart phone 150 times per day? Join the Digital Detox Challenge to observe National Wellness Month. If you haven’t started yet; there’s no better time than now.
This week’s Theme & Activities:
Theme: Replacement – Swapping device use for other activities and creating new habits.
Activities: 7
- Write down five phone numbers you can remember without using your phone
- Turn off GPS use physical map to get around
- Set up a No Phone Zone at home
- Be present at work without distractions – check phone only 2 x day
- Switch Scrolling for Walking or Journaling
- Visit in person vs Calling/Texting
- Put phone down, Pick up hobby
Level Up Challenge: Increase “No Post Hour” to 3 hr. per day (Sleep Time Excluded)
Reflection Question: What changes have you noticed in energy, sleep, mood, connection with others?
- Email 6: Week 4 Details (August 24, 2026)
Greetings,
We’ve got several days remaining of the Digital Detox Challenge! It’s not too late to join, if you haven’t started yet.
This week’s Theme & Activities:
Theme: Reset – Making more permanent changes for balanced tech use.
- Create family rules for no device during meals, driving, bedtime
- Commit to make in-person connections and join group activities
- Delete social media accounts to 3 or less
- Adjust ringtone for family members, turn off notifications
- Set new rule: Don't work during vacations or days off
- Adopt 5/2 Diet (5 days with devices, 2 days without)
- Create family check-ins (Rose, Bud, Thorn)
- Regularly protect your eyesight, hearing, posture
- Create regular bedtime routine and Sleep/Wake Times
- Evaluate quality of your media behavior
Reflection Question: What did you learn about yourself during this Digital Detox Challenge?
Level Up Challenge: Keep up your momentum and learn about the Digital Flourishing Model
Track your progress here: [Insert how your department will track]
- Email 7: Conclusion (August 31, 2026)
The Digital Detox Challenge ends today. But you can choose healthy tech and a balanced approach to using devices for yourself, your team and your family during any time of the year.
Our goals for the DDC were simple:
- Raise awareness about how your digital use may impact your wellbeing.
- Practice new habits to promote digital wellness.
- Improve social connections with real people in real time.
Recommended Language for Social Media Distribution:
Copy/Paste the information below to share digital detox information on social media. Link to the Digital Detox Challenge. Hashtags are #ShowMeDigitalDetox and #DigitalDetoxMO.
- Social Media Language: Announcement
Post 1
DMH invites Missourians to the Digital Detox Challenge in August for National Wellness Month!Post 2
This August, we are observing National Wellness Month by doing a Digital Detox Challenge! It’s not anti-tech; it’s healthy tech. Learn about how your digital use impacts overall wellbeing. Join the Challenge!- Social Media Language: Week 1 (July 31, 2026)
Post 3
Ever open your phone to check one thing and suddenly it’s 30 minutes later? This week is all about noticing your tech habits. Check your screen time, pay attention to your scrolling patterns, and see what surprises you. Awareness is the first step to understanding how your devices affect your 8 dimensions of wellness.- Social Media Language: Week 2 (August 7, 2026)
Post 4
Technology is great, but your phone doesn’t need 24/7 access to you. This week is all about setting healthy tech boundaries. Silence notifications. Keep phones away from the dinner table. Or unsubscribe from those emails you’ve been deleting for the last year. This is not about shutting things out. It’s about being present in the moment. So, take a small challenge because it can lead to a big impact!Post 5
Did You Know: The average US adult picks up their phone 150 times per day? Try the Digital Detox Challenge this month to raise awareness, set boundaries, replace habits and reset for a balanced approach to using devices.- Social Media Language: Week 3 (August 14, 2026)
Post 6
This week, we’re going to focus less on what we’re giving up and more on what we’re gaining. Use the time you’d normally spend on scrolling with an activity that supports your wellbeing, creativity, or relationships. Because in the words of Anne Lamott, “Almost everything will work again if you unplug it for a few minutes…including you.”Post 7
Have you heard of “Technostress”? How about “Attention Economy”? August is National Wellness Month and we’re doing a Digital Detox Challenge! Learn about how technology impacts you. See what happens to your overall wellbeing when you take the Digital Detox Challenge!- Social Media Language: Week 4 (August 21, 2026)
Post 8
A reset isn’t about perfection; it’s about creating balance that lasts. This week, reflect on what you’ve learned and focus on committing to sustainable changes that support your wellbeing. Ready SET go!Post 9
Do you have Text Neck? Holding your head at a 60-degree angle to look at your phones or devices strains your spine and changes the weight of your head from 10-12 pounds up to 60 pounds. DMH invites Missourians to the Digital Detox Challenge in August for National Wellness Month!- Social Media Language: Week 4 (August 28, 2026)
Post 10
You’ve tracked, adjusted, and experimented. Now it’s time to figure out what habits are worth keeping. This week, we’re focusing on changes to make a part of our everyday routine. We might be at the end of our challenge; but we’re just getting started on a healthier tech journey!
