Finding Presence in the Land of Fika – My Swedish Digital Detox

In the heart of Scandinavia, nestled amongst shimmering lakes, dense forests, and charming villages, lies Sweden – a land famous for its natural beauty, innovative design, Ikea and the heartwarming concept of “fika” – a coffee break shared with loved ones.

Sweden was my destination for a solo adventure. If you’ve been around these parts for a while, you’ll know I’m quite partial to hopping on a flight to adventure solo.

I didn’t go just for scenic landscapes and cultural immersion but for a deeper connection—to Stop, Pause, and Think.

I wanted to spend time with myself and notice the world around me. I was looking for some calm and inner peace.

We seem to be in a hyper-connected world, and we are becoming obsessed with and constantly tied to our devices. Notifications, emails, and the endless scroll of social media can continuously bombard us.

I longed for an escape from this digital noise, a chance to be in the moment, to experience Sweden with all my senses, not just through the lens of a smartphone.

My solution was simple yet surprisingly impactful.

I left my phone tucked away in my bag, relying instead on a trusty travel notebook to guide my travel adventure. It held my meticulously planned itinerary and train schedules and carefully researched recommendations for hidden gems and local experiences.

Wandering around Stockholm, navigating cobblestone streets and picturesque canals, I couldn’t help but notice the stark contrast between my intentional disconnection and the pervasive presence of technology in those around me.

People were glued to their screens on public transport, cafes, and even the quiet beauty of a boat tour through the Stockholm archipelago.

It was as if they were so consumed with capturing the perfect “Instagram moment” that they were missing the experience of the moment itself. Travellers were missing the chance to connect with other travellers, the gentle lapping of waves against the boat, and the scent of freshly baked cinnamon buns wafting from a nearby bakery—these sensory details seemed to fade into the background as people focused on their digital worlds.

My notebook, more than just a practical tool, symbolised my liberation from the constant distractions of the online world. As I jotted down notes, collected the flyers for The Abba Museum, and savoured the tactile experience of putting pen to paper, I felt a deep sense of mindfulness and presence that had been missing lately.

With its back-to-school energy and subtle shift towards autumn, September’s transition gives us an opportunity to reevaluate our relationship with technology. With The September Reset, I’d love you to embrace the spirit of my Swedish adventure and get on board with a collective digital detox.

Here are five practical tips to help you with a digital detox and screen time and reclaim the calm of being present:

1. Designate Phone-Free Zones and Times. Start small by creating specific areas in your home or times of day when phones are off-limits. This could be the dinner table, your bedroom before bed, or dedicated family time.
2. Replace Phone Habits with Enriching Activities. Identify those moments when you mindlessly reach for your phone and replace them with something fulfilling. Pick up a book (check out my August reads HERE), go for a walk, listen to music, or engage in a hobby you love.
3. Utilise Apps and Tools. Various apps and tools are available to help you track and limit your screen time. Explore options that block distracting websites, set daily usage limits, or take responsibility to provide yourself with gentle reminders to take breaks.
4. Rediscover the Analog World. Embrace the tactile pleasures of the physical world. Read a physical book, write letters to loved ones or even clients, or explore a new creative outlet like painting or pottery.
5. Connect Mindfully with Loved Ones. When spending time with friends and family, make a conscious effort to be fully present. Put your phones away, engage in meaningful conversations, and truly listen to one another.

In addition to reducing screen time, think about ways you can improve your presence and connection –

• Spend time in nature. Take a walk in the park, hike, or sit and observe the natural world around you. Watching the world go by, people watching, is probably right up there with one of my fav hobbies.
• Engage in creative hobbies. Express yourself through art, music, writing, or any activity that sparks your imagination. I have an “art class” friend. We do something creative once a month; we connect and do something peaceful and creative.
• Have meaningful conversations. Connect with your people deeper by sharing your thoughts, feelings, and experiences. Use our Flip The Thinking Tool kit and share it with people around you. See how it helps you enrich the connection and conversation.
• Practice mindfulness or meditation. Cultivate inner peace and self-awareness through mindfulness techniques or meditation practices. We love Tara Brach’s 40 Days of Mindfulness.
• Volunteer or give back to the community. Shift your focus outward by contributing your time and energy to a cause you care about.

My Swedish adventure was a powerful reminder that genuine connection and fulfilment come not from the digital world but from the richness of human experience and the beauty of the world around us.

As move through into September, let’s challenge ourselves to reclaim our presence and rediscover the joy of fully engaging in the here and now.

I’d love to hear about your journey towards a more balanced relationship with technology.

How can you motivate and inspire yourself and those around you to embrace the loveliness of the present moment and create a world where we are not just capturing memories but truly living them?