You want to take a break from optional messages for a while, but need your phone for navigation, support, or agreed contacts. Switching off does not have to mean turning off the device completely. Start with the functions that are actually necessary.
Your goal for this article
You separate necessary channels of contact from optional digital use and agree on a realistic approach to responding.
Understand: Put the question in context
The WHO describes different responses to difficult situations. This does not prove that a particular amount of screen time or turning off a phone helps everyone recover. Digital use can serve different necessary and optional purposes.
A contact window is only suitable if it works with everyone’s responsibilities. Caregiving, necessary support, or workplace agreements are not silently put aside. A clear agreement is more helpful than a general intention to simply stop responding.
An example of your own: An agreed contact remains important
During a trip, you want to check optional group messages less often. At the same time, someone at home is relying on an agreed response from you. Becoming completely unreachable would leave that responsibility unresolved.
Clarify which response channel is actually needed and which optional messages can wait. Check your settings only as far as necessary to keep essential functions available. Whether the change in use feels comfortable can be assessed afterward; it is not something that can be guaranteed.
Decide: Which connection needs to be maintained?
A function or response is necessary
Keep them or agree on a workable alternative with everyone involved. A personal digital break does not automatically take priority.
These are optional messages
Choose a suitable limit if you want one. It does not need to be a one-size-fits-all number of minutes.
An obligation does not allow for the break you want
Discuss how to divide tasks or arrange support. Silently not responding will not resolve the conflict.
Agree on a suitable contact window
List necessary functions and contacts separately from optional use. Clarify who needs what kind of response and when, and which exceptions require immediate contact. Use the agreed channels that are already appropriate.
First, change just one optional area. Then check whether necessary availability was maintained and whether the limit works for you in practice. Not every kind of digital use has to be reduced for the trip to count as successful.
Your availability agreement
Necessary: Which functions and contacts need to remain available?
Optional: What usage would you like to limit?
Agree: Who expects what kind of response?
Check: Can you still use the routes you need?
Next steps: Choose your next preparation step
A realistic digital plan can be modest. It does not need to mean being completely unreachable or achieving a particular emotional state. If thoughts or symptoms continue to cause significant distress, appropriate support is more important than stricter device rules.
Limitations and support
This template is general practical guidance and is not complete preparation for every trip. Check the necessary requirements and latest updates for your destination, travel route, and everyone involved with the relevant authorities and providers. Special personal needs still apply. Discuss individual health questions with appropriate professionals; this template does not provide personalized recommendations.
Frequently asked questions
Do I have to turn off my smartphone?
No. Necessary functions and contacts may be reasons not to. Consider the actual purpose.
Is every message a harmful distraction?
No. Communication may be necessary, welcome, or helpful.
Can I change work arrangements on my own?
Not if binding shared requirements are involved. Clarify the appropriate arrangements with those responsible.
Sources and context
WHO: Stress – questions and answers →
As of March 30, 2026; accessed October 16, 2026. English-language source.
The WHO source supports only the general explanation of stress. The availability agreement is practical guidance of our own, not evidence of any specific effect from digital breaks or rest.
Official resource for further information: not reviewed here for content: FDFA: Travel advice →. For specific transport and booking questions, contact the relevant providers.
The practical example and template are practical guidance of our own, not a scientifically validated program.
Continue reading
Finding peace while traveling – being mindful on the goChoose the right place to start with information on rest, availability, breaks, and optional activities
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Why breaks are so important when travelingMake a break restorative by considering the right surroundings, essential tasks, and personal needs
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Choose the next outstanding travel question that needs answering and check with the appropriate source. Find more articles on preparation, packing, and everyday life on the go in the FitStart Travel Guide.
