Guide
The Unplug Protocol — A 7-Day Framework for Teams
A week-by-week plan HR teams can roll out across an organization to help people put their phones down without losing the work.
7-day framework
Why most digital-detox programs fail
They start too big. A company-wide 'no phones in meetings' rule that arrives in a top-down memo lasts about two weeks. The Unplug Protocol is built around the opposite — small, opt-in invitations that compound across a team.
Day 1 — Notice without changing
Each team member tracks, on paper, every time they check their phone for a single day. No judgement, no quota. The goal is data, and a small jolt of self-awareness.
Days 2 to 3 — The 90-minute window
Each person picks one 90-minute block in their day that is permanently phone-free. Hidden in a drawer, on airplane mode. Most people discover that one focused block changes the texture of the whole day.
Days 4 to 5 — Meals without screens
All shared meals, including any team lunches, become device-free. Conversations get longer. Lunches get shorter. Nobody minds.
Days 6 to 7 — The reset evening
One evening that ends at 7pm — laptops closed, phones in a drawer, the team encouraged to do anything that doesn't involve a screen. Report-back the next morning is always the most alive standup of the quarter.
Rolling it out
Pilot with one team for a quarter. Measure self-reported focus, sleep quality, and Slack response time (it will not get worse). Then expand. Email us if you'd like the editable version of this protocol — we'll send you the Notion template.
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