Unplug more often

In today’s always-on world, disconnecting can be hard. Below you’ll find four tips for hitting pause to help you strike a balance that feels right for you.

For many people, checking their phone right before going to sleep is routine. Experts Nick Allen and Natasha Bhuyan M.D. propose ways to find balance with tech.

  1. Wind down for a better night’s sleep

    Creating space from your device at night can help you feel more relaxed and help you sleep better.

    • Android

      Ease into your night.

      Wind Down reminds you to switch off at night by setting a bedtime schedule for your phone. Grayscale changes the screen to black and white, and Do Not Disturb silences notifications to help you get a good night's sleep.

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      A Google phone screen that shows Wind Down mode getting turned on to work from 12:00am to 7:00am.
    • A Google phone screen that shows a conversation where the user tells Google Assistant “Bedtime” and the Assistant responds by setting an alarm for 7:00 am and wishing the user goodnight.
      Google Assistant

      Improve your bedtime routine.

      To make falling asleep easier, your voice can activate the customizable Bedtime Routine – set an alarm, dim the lights, lower your music, get tomorrow’s weather, and zzzz.

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      A Google phone screen that shows a conversation where the user tells Google Assistant “Bedtime” and the Assistant responds by setting an alarm for 7:00 am and wishing the user goodnight.

  2. Step away from work when you want to

    Creating space from work-related notifications can help you recharge while away from the office.

    • Google Pixel

      Create Do Not Disturb moments.

      You can set Do Not Disturb to turn on automatically at certain times.

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      A Google phone screen that shows Do Not Disturb Mode getting turned on to work from 12:00am to 7:00am.
    • Android

      Switch off work.

      Turn off your work profile with one tap to pause work apps and their notifications.

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      A Google phone screen that shows Work Profile getting turned on.
    • Gmail

      Set an auto reply.

      Gmail’s out-of-office auto reply is good for more than just your next vacation. Customize your message to let people know you won't be able to get back to them right away.

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      A Google phone screen that shows Vacation responder getting turned on to work from "Today" to "Not Set."

  3. Put your smart speaker to good use

    Use your smart speaker and Google Assistant to create moments away from your device.

    • Google Assistant

      Say "Hey, Google."

      Now with voice-powered Do Not Disturb mode, just ask Google Assistant to silence all notifications and communications by saying "Hey, Google, do not disturb."

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      A Google phone screen showing a conversation with Google Assistant where the user says "Hey Google, do not disturb," Assistant responds with "Ok," and then the Do Not Disturb mode is activated.
    • Google Home

      Create moments of zen at home.

      When your Google Home devices are in Downtime, they won’t respond to most commands or questions. During Downtime, you also won’t receive notifications from your Google Home devices.

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      A Google phone screen that shows Downtime getting turned on to work during School Night days from 11:00pm to 6:00am.

  4. Create device-free zones and times

    Designate times of your day or spaces in your home to be device-free. Finding a central place to keep your phone can reduce the urge to check emails and notifications.

    A smiling woman sits on a bed, her device-free zone, and holds a large grey shaggy dog.

More tips

Explore more ways to fine-tune your tech habits