A new wellness trend is encouraging people to swap digital distractions for mindful moments during their daily walks. Dubbed the 'phone sober' stroll, this practice involves leaving your smartphone behind to fully engage with your environment.
The Experiment That Started a Trend
This movement gained traction after Women's Health reporter Serene Madani conducted a week-long experiment walking outside for an hour daily without her phone. She deliberately avoided checking her device before setting out and left it at home entirely, focusing instead on her surroundings and detaching from the ever-present technology in her life.
After the first day, Madani incorporated another mindfulness technique: choosing a single colour to focus on during her walks, spotting as many same-colour items as possible. This practice, popularised on TikTok, encourages being present in the moment.
Significant Benefits Reported
At the experiment's conclusion, Madani reported four key benefits: feeling more present, productive, and less moody, while experiencing quieter mornings. These findings align with established research about walking's mental health advantages.
The Mayo Clinic notes that daily walks can help prevent or manage heart disease, strengthen bones and muscles, and improve cognition, mood, and memory among other benefits.
Expert Validation and Similar Practices
The 'phone sober' walk resembles the 'silent walking' TikTok trend that gained popularity in 2023, which encouraged walking without listening to music or podcasts. Experts have long emphasised the importance of leaving technology behind during outdoor strolls.
Rael Cahn, PhD, MD, a clinical associate professor with the Department of Psychiatry and Behavioral Sciences, told Health.com that walking without technology can be 'very powerful.' He explained that 'the idea of silent walking in nature is very reminiscent of a practice in the mindfulness meditation tradition of mindful walking, or walking meditation.'
Cahn noted that moving the body naturally engages the senses, creating mindfulness benefits even for those without meditation experience. While ditching technology might feel uncomfortable initially, he assures that it becomes easier with practice.
Research supports this approach, showing that phone and technology use before sleep and after waking can contribute to anxiety and depression. Leaving phones at home during walks provides valuable opportunities to decompress and focus on natural surroundings rather than notifications.
As Cahn perfectly summarised: 'The richness of experience and the aliveness of the senses is not boring at all when you can really be present.'
