[B1] 24 Hours Without Phone Challenge: Benefits & My Real Feelings

Hi everyone, welcome back to 5-Minute English Practice! I’m your host, Jessica, and today I want to share something a little personal and experimental with you. A few weeks ago, I decided to do something pretty bold for me: I spent an entire day completely without phone. No notifications, no scrolling, no checking emails or social media—just me and the real world for 24 hours.

I know, it sounds simple, but for someone like me who uses my phone for everything—podcast planning, staying connected with friends, listening to music while walking—it felt almost impossible at first. But I did it, and honestly, it was one of the most refreshing days I’ve had in a long time. So today, I’m going to walk you through what my day looked like, what I did instead of reaching for my phone, and most importantly, how I felt throughout the whole experience.

The night before, I put my phone on airplane mode, turned it off completely, and left it in a drawer in another room. I even told my close friends and family I was going offline so no one would worry. That already felt strange—like I was cutting off a part of myself.

I woke up around 6:30 AM, and the first thing I normally do is check my phone for messages or the time. But without it, I just lay there for a minute listening to the birds outside. It was quiet, peaceful.

I got up, made coffee the slow way—ground the beans myself, used my French press—and sat by the window watching the sunrise. No rush. I realized how often I wake up already stressed from overnight notifications.

For breakfast, I cooked a proper meal: scrambled eggs with veggies, toast, and fresh fruit. Normally I’d be eating while scrolling through Instagram or emails. This time, I actually tasted everything. The flavors were so much richer, and I felt more present.

After breakfast, I went for a long walk in the park near my house. Usually, I’d have earbuds in, listening to a podcast or music. But today—no phone, no music. Just the sound of my footsteps, the wind in the trees, kids playing, dogs barking. I noticed so many little things: the way the light filtered through the leaves, the smell of fresh-cut grass, even the patterns on the sidewalk. My mind started wandering in a good way—thinking about ideas for the podcast, reflecting on things I’d been too busy to process. It felt like my brain had space to breathe.

When I got home, I cleaned the apartment—not because I had to, but because I wanted to. I put on some vinyl records (yes, I have an old record player!), and I danced around while dusting and organizing. It was fun!

I even read a physical book for almost two hours straight—no distractions, no urge to check my phone every five minutes. I finished a novel I’d been meaning to read for months.

Lunch was simple: I made a big salad and ate it slowly at the table, looking out the window. Then I called my mom on the landline—yes, I still have one! We talked for over an hour, really talked, without me glancing at my screen. It felt so much more connected.

In the afternoon, I did some journaling. I wrote about how I was feeling, what I was grateful for, and even sketched a few ideas for future episodes. My handwriting looked messy because I hadn’t written by hand in ages, but it was therapeutic.

For dinner, I invited a friend over for a home-cooked meal. We cooked together, laughed, talked face-to-face—no phones on the table.

After dinner, we played board games and just hung out until late. It was so nice to be fully present with someone without the constant pull of a device.

By the time I went to bed, I felt… lighter. Calmer. My mind wasn’t racing.
I fell asleep easily and woke up the next morning feeling truly rested—not groggy like after a night of late-night scrolling.

Looking back, the biggest change was the mental space I gained. Without my phone, there were no constant alerts, no social media comparison, and no FOMO. I felt calmer, more creative, and happier.

It wasn’t perfect—I sometimes reached for my pocket or worried I missed a message. But those moments passed, and I realized my phone had become more of a habit than a tool.

I wouldn’t do this every day, but now I create phone-free moments—during mornings, meals, and before bed. Even a few hours makes a big difference.

Have you ever tried a day without your phone, or even a few hours? Share your experience in the comments—it’s great English practice too.

Thanks for listening. If this inspired you, give it a try and see how it feels. Until next time, keep practicing your English—and maybe put your phone down for a bit. Bye for now!

See more: [B2] Are We Using Smartphones Too Much?