Disconnect to Reconnect: Why National Offline Day Matters in the Netherlands

Last updated: February 3, 2026

In a world where your phone is always within reach, going offline can feel like a big step. Still, it is one of the simplest ways to create more calm in your mind. In the Netherlands, May 10 is National Offline Day, a yearly invitation to put your screens aside for 24 hours and be more consciously present again.
More about the initiative: https://versy.nl/nationale-offline-dag/
Background and explanation: https://netwerkmediawijsheid.nl/activiteit/nationale-offline-dag/

The next edition will be on May 10, 2026.

Why going offline can feel so good

Going offline does not mean you are against technology. It means you are back in charge of your attention.

These are benefits many people recognise:

Being more present
If you stop checking all the time, you listen better, notice more around you, and feel more quickly what you need. That helps in relationships, conversations, and in your own mind.

Less stimulation, less pressure
Notifications and endless content can create a constant sense of urgency. Taking a break helps your system calm down.

Better sleep and calmer mornings
Many people notice that less screen time in the evening makes it easier to switch off. If this is something you struggle with, also check the sleep tips from Thuisarts:
https://www.thuisarts.nl/slecht-slapen

More creativity and better problem solving
When your mind is not overloaded with input, there is more space for ideas. That is often when you suddenly realise what you actually want.

What research says about digital detox and stress

The science is not black and white. Some studies show improvements in stress and wellbeing after a digital detox, while effects on stress hormones such as cortisol are not always consistent. That depends on the duration, the group being studied, and how overloaded someone already is. A recent review on digital detox and mental health gives an overview of different findings:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11392003/

There is also research that specifically looks at cortisol and screen use, but the results differ from study to study. If you find that interesting to read yourself:
https://www.nature.com/articles/s44184-022-00015-6
https://pmc.ncbi.nlm.nih.gov/articles/PMC9982505/

In practice, this means you do not have to see going offline as a medical trick. See it as attention training. And if it gives you more calm, that is already a win.

A 24 hour offline plan that is actually doable

Many people do not fail because of willpower, but because of preparation. This plan makes it easier.

Step 1: choose your offline rules

Pick one of these options:

Option A: fully offline
Phone off, laptop closed, no social media, no email.

Option B: reachable, but no scrolling
Phone on for calls and texts, no apps, no social media.

Option C: semi offline
Three fixed check moments, offline the rest of the time.

Choose what feels realistic. Good enough is enough.

Step 2: prepare your phone

• Turn off notifications
• Log out of social media or temporarily delete the app
• Put your charger somewhere else so you do not automatically reach for your phone
• Set an automatic reply if that feels helpful

Example message to friends
“Today I’m taking part in National Offline Day. I’ll reply again tomorrow. If it’s urgent, call me.”

Step 3: plan 3 things you are going to do instead

Without a plan, you often end up going back to your phone anyway. Choose three simple activities:

• Walking, cycling, or exercising
• Cooking or baking
• Tidying up one space that causes mental clutter
• Reading, drawing, listening to music
• Meeting up with someone, without phones on the table
• Doing something you have been thinking about for weeks

Step 4: have an emergency plan for restlessness

If you notice yourself getting restless, try this:

• Breathe in for 3 seconds, out for 6 seconds, five times
• Drink water
• Do something small with your hands, washing up, a puzzle, tidying up
• Write down one sentence: what am I feeling, and what do I need?

Mini offline moments, if 24 hours feels too big

If 24 hours does not feel possible right now, start with 30 to 90 minutes. That counts too.

Three easy options

• No phone during the first hour after waking up
• One screen free evening per week
• Do not bring your phone into the bedroom

Starting small is how habits are built.

What this has to do with Like Charlie

Like Charlie is here to make mental health easier to talk about and to encourage open conversations. Going offline can help you feel more space again, both in your head and in your relationships.

View all story print T shirts:
https://www.likecharlieclothing.com/collections/t-shirts

Discover the question card game to make real conversations easier:
https://www.likecharlieclothing.com/collections/vragenspellen

Read our story and find out who Charlie is:
https://www.likecharlieclothing.com/pages/het-verhaal

FAQ about National Offline Day

Do I really need to be offline for 24 hours?

No. The idea is to disconnect consciously. If 24 hours feels too big, start with half a day or one evening.

What if people need me?

Choose option B: reachable, but no scrolling. That way you can still use calls and texts without social media.

What if I feel restless without my phone?

That is normal. Your brain is used to stimulation. Use the emergency plan: breathing, water, doing something simple. The restlessness usually settles down.

Does going offline really help with stress?

For many people, yes, especially because it reduces stimulation and comparison. Research on digital detox often shows improvements in wellbeing, although results vary between studies.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11392003/

Sources

National Offline Day, initiative and explanation
https://versy.nl/nationale-offline-dag/
https://netwerkmediawijsheid.nl/activiteit/nationale-offline-dag/

Review on digital detox and mental health
https://pmc.ncbi.nlm.nih.gov/articles/PMC11392003/

Research on screen use and stress biomarkers, with mixed results
https://www.nature.com/articles/s44184-022-00015-6
https://pmc.ncbi.nlm.nih.gov/articles/PMC9982505/