You’ve decided to visit the spa to unplug—but now what? Many people worry about emergencies, feel uneasy without their phones, or struggle to fill the time. This second part of our guide gives practical tips for a satisfying, screen-free spa visit.
“But What If There’s an Emergency?”
One reason people keep their phones nearby is the fear of missing something important like a family emergency, a work issue or a call they can’t miss. These concerns are valid, but most “emergencies” aren’t truly urgent and can be managed with a bit of planning:
Let your contacts know you’ll be unavailable and provide the spa’s main phone number for emergencies.
Set a designated check-in time if you absolutely must review messages.
Leave your phone in a locker or on silent to reduce temptation.
Talk to spa staff if you’re expecting a truly urgent call—they can help you find a discreet solution.
“What Do I Do Instead of Surfing?”
If you’re used to filling downtime with scrolling, unplugging can feel strange at first. Here are some solo activities:
Set an intention for your visit—calm, energy, clarity.
Mindful breathing or try box breathing.
Visualize relaxation and let stress leave your body on the exhale.
Perform a body scan from head to toe, noticing any sensations.
Gratitude reflection—think of three things you’re thankful for.
Nature appreciation—notice what you see, hear, smell, and feel.
Acceptance and mindfulness—just sit in silence without judgment.
Rest and recharge—allow yourself to rest simply.
Creative thinking—let your mind wander; bring a small waterproof journal for reflections.
Create a mental story—revisit a travel memory or imagine a new one.
Read—bring a small, calming book or poem.
Reconnecting to Others at the Spa
Free of electronics, the spa also offers a beautiful setting to reconnect with others. Here are some conversation starters:
For New Couples
“My idea of a perfect day would be…” → “What’s your idea of a perfect day?”
“Something I appreciate the most is…” → “What do you appreciate the most?”
“Something I’ve never tried that I’d love to do…” → “What’s something you’ve never done you’d like to try?”
For Long-Standing Couples
“Something I am always grateful for about you is…” → “Is there anything about me you’re grateful for?”
“Something I always remember about you that makes me smile is…” → “What do you remember from our relationship that makes you smile?”
“Something we’ve never done that I’d like to do with you is…” → “What do you want to do together that we haven’t done yet?”
For Parents and Teens
“The best part of my week has been…” → “What’s been the best part of your week?”
“When I was a teen, I wished my parents…” → “What’s one thing you wish I could do or understand better?”
“These days, I’ve been into…” → “What are you into these days?”
In a world of constant digital distraction, the spa is more than a place to relax—it’s a sanctuary for reflection, creativity, and meaningful connection. By planning and embracing mindful activities, and engaging in genuine conversation, you can transform your phone-free spa time into a powerful reset for your mind, body, and relationships.
Thank you for putting away your cellphone.
About the Author
Dr. Michael Cheng is an Associate Professor in the Department of Psychiatry at the University of Ottawa’s Faculty of Medicine and a Psychiatrist at the Children’s Hospital of Eastern Ontario (CHEO). He is the co-founder of a mental health website and a recipient of the Order of Ontario. He helps children, youth and families by (re)connecting them to people and activities that give a sense of purpose, belonging, hope and meaning—inspired by the First Nations Mental Health Continuum Framework.
