The Sunday Setup: Stop The Scroll, Have A (Reasonably) Analog Summer

Plus: Pedro Pascals And Dopamine Menus

I had a whole newsletter drafted for this week that I just deleted. Originally, I was going to share tips on how I limit my time scrolling on social media. I still am, but the reason I decided to cover this topic was to help you protect your time in order to make space for other productive things.

But I’ve changed my mind.

The world feels heavy right now. Things unravel a little more every time we refresh our feeds. I didn’t feel like I should be telling you to try and squeeze in more productivity right now. In moments like this, we need to turn toward the people we love, not bury our nose in our phones.

So put the phone down.

Meanwhile, it’s summer. The weather is inviting us outside. And despite the chaotic schedule of events and social activities, within that chaos is the offering of opportunities for connection.

Invest in fun picnic supplies for your analog summer

I’ve become kind of ruthless about my downtime. I wasn’t always like this. Trust me, I’ve had plenty of “just for a minute” scroll sessions that somehow turn into an hour of watching Pedro Pascal lookalike competition clips. (Tell me I’m not alone…)

But a few Sundays ago, my family and I went to the park, and I accidentally left my phone at home. At first I thought about running back to grab it.

And then I didn’t.

Honestly? It was the best.

I kept instinctively reaching for it, but each time I paused and thought: Why? I’m here. With my family. With neighbors. Talking. Laughing. Not a single thing required me to check email or scroll Instagram.

Since then, I try to replicate that feeling through what I call Analog Sundays.

I didn’t go full rotary phone (though after reading this, I’m thinking about getting one for my kid) but I did set up a custom mode that only lets texts and phone calls come through. No apps. No email. I still check my phone out of habit, but when I realize I have to actively override the settings to scroll... I am more likely to put it away.

Eventually I increased this habit and now my analog mode is automatically set on both Saturdays and Sundays. I give myself two 30-minute windows each day, one in the morning and one in the evening, to check email or social. That’s it. The rest of the weekend, I read, hang with my family, and attempt to relax.

My analog weekend days are extremely delightful.

This habit has even crept into my weekdays. I now charge my phone on the other side of the room each morning when I start work. I can still get calls or texts on my Apple Watch, but keeping my phone off my desk means I’m way less likely to scroll as procrastination.

It’s a small tweak that has a big impact.

So instead of saying “stop scrolling to get more done,” as I had originally planned, this week’s action is just:

Find delightful analog moments in your daily routine

This is not the same as a full digital detox. It’s about taking one day a week, or just a few moments here and there, to stop the scroll, quit the dopamine rollercoaster and reset your brain.

Here’s a list to get you started:

Your Analog Checklist

• Turn on app blockers (Freedom, Forest, Screen Time, etc.)

• Let only texts and calls come through

• Set a 30-minute social window per day

• Put your phone in another room while you’re eating dinner with your family.

• Leave your phone indoors while you’re in your backyard.

I am wishing you a delightfully analog summer. Enjoy the outdoors. Get to the beach. Go on walks with your neighbors. Take up tennis (I’ve been doing that, mostly for the outfits though, if I’m being honest)

Let me know if you test out analog moments. Or let me know your own “get offline” tips. I’ll be over here ignoring my phone and trying to remember how to relax.

In the meantime, here’s what I’m:

Whoever came up with the viral dopamine menu concept (perfect for an analog summer!)

This Brooklyn dad who won the Pedro Pascal lookalike contest (see, my minimal scrolling is giving us the best content! Also shoutout to my dear friend Daryl who may have taken the top spot had he been in NY for this.)

I’m so sick of this stressful NYC Mayor primary and the fact that so many voters are running towards celebrity names and shiny objects when there’s actually a reasonable adult on the ticket with concrete plans and smart, practical ideas on how to run this super complicated city.

Rebecca Minkoff, who had me on her podcast this week to talk about the setbacks mothers face in the workplace and why we learn so much from challenging moments.

Thanks for making it this far. Now go turn off your phone.

Until next time,

Amy