Unplug and take our digital detox challenge for your IRLAs

We're all plugged in, one way or another. Your phone's alarm wakes you up in the morning. You turn on the news, or maybe you keep a YouTube tab open when you get online to preview the rest of your day. All day long, you check email, you chat, you scroll Facebook and Twitter and Instagram, you use other apps. You microdose TikTok throughout the day. You shop online -- or, rather, you browse, for hours, things you're never going to buy. A digital detox, unplugged from the rest of the world, is unthinkable.

When is a digital detox good for you, though? Does the news make you angry or upset for long periods of time? Does everyone on social media seem to be having a better life than you? Is your concentration shaky for work or school because of all the digital interruptions? Does all of it make you want to lash out, to SCREAM IN ALL CAPS on social media just to be heard?

Everyone can benefit from a timely, structured digital detox now and then. Unplug and get your focus back. Make different use of your time. Feel less stressed and more friendly to your real-life relationships. Get better sleep. A digital detox is hard, but it's worth it, and we think you can use a little encouragement along the way: Unplugged IRLA challenge medals.

What are IRLA challenge medals?

Our line of In Real Life Achievement awards, or IRLAs, lets you set goals in a variety of interests and reward yourself for milestones on your way to total mastery. IRLA challenge medals are visual reminders of the challenges you've faced and defeated in your quest to be the best version of you that you can be.

See all our .

What digital detox challenges must I complete?

The idea of digital detoxing is to do things you never thought you had time for. An effective digital detox lets you explore other interests, cultivate hobbies that don't require a screen, and reconnect with friends and family.

• Go for a hike with friends
• Bake a loaf of bread
• Read a book
• Write a short story
• Build a 1k piece puzzle

Can I make my own digital detox challenges?

You are unplugging from your own life. Only you can say what you'd like to reduce, what you'd like to improve, what your life may be missing because of your constant connection to a screen. Challenges stretch your imagination as well as your ability.

• Go outside, with other people, and do something fun together like hiking
• Develop a hobby, like baking bread, that doesn't require a computer or phone.
• Concentrate quietly by yourself and finish a task, like reading or building a model
• Create something, like a short story, a mood board, or other art or craft
• Complete something that requires concentration over time, like solving a 1K piece puzzle, building something for work or home, growing flowers or vegetables to shake up state fairs across the nation

You set your own goals. We help you achieve them.

Are there IRLA challenge medals for art and entertainment?

We've got more than our IRLA Reading challenge medal to build your mind. If you see yourself more as a film critic than a book reviewer, take our with IRLA Movie Watching. See why the pen is indeed mightier than the sword with IRLA Drawing and our . Our IRLA challenge medals make fantastic , to break grownups out of their routines by encouraging them to try something new that they might not try on their own.

Are there IRLA challenge medals for physical fitness?

Our IRLA Running challenge medals put you on track to run farther, faster, with more endurance, for better performance in . Our in IRLA Strength Training are terrific for bodybuilders using strength training to gain weight. IRLA Hydration , ending in a 30-day water drinking challenge that will help you develop habits to stay healthy for life. And IRLA Weight Loss gives you the motivation you need to take on your and take off unwanted pounds.

Health and fitness are your responsibility as an adult. IRLA challenge medals make great gifts for the adulting life, when friends and family need that extra oomph to get off the couch and get back in the swing of things.

Can IRLA challenge medals make me a better game player?

Run through dungeons and haunted asylums for in IRLA Tabletop Games. Prefer the zombie apocalypse or webslinging superheroes? Play our for IRLA Video Games medals.

Will IRLA challenge medals help me with motivation?

Need motivation to get out and do something? IRLA Get Out There , like starting a conversation with a stranger or taking a class. IRLA Better Your Community rewards you for your , like shopping locally and donating blood. (It makes a great adulting gift, too!) IRLA Unplugged by putting down your mobile devices and baking sweets, reading a good book, or going for a hike. IRLA Treat Yo Self issues your with rewards like new clothes, massages, and more.

Do IRLA challenge medals make great gifts for adulting?

Why is adulting so hard? with IRLA Adulting, like filing your taxes. IRLA Early Achievers recognizes the , like reading multiple books or performing acts of kindness. IRLA Millennial Life makes a terrific like social media and apps.

How do I start my IRLA challenges?

When you accept our IRLA challenges, you receive a box of four minor challenges and the last major challenge for the complete set. Use your phone to scan your Introductory IRLA and get our IRLA app, where you can track your progress and compare your goals with a like-minded community. Open each IRLA as you complete your challenges!

How can I show off my IRLA challenge medals?

You can show off your , use leading up to it, wear your , and wear any (or all!) of your , too.

How many IRLA challenge medals are there?

What do you want to experience, achieve, track, or improve? Choose your challenge awards!

Diet and Exercise

-- Drink more water to meet different water challenges and stay hydrated.

-- Run farther. Run faster.

-- Lift more to develop your muscles and stay flexible.

-- Get awards for sticking to your regimen and losing weight.

Gaming

-- Let's play!

-- Let's play on the road!

-- Let's play with a screen and headphones!

Art and Entertainment

-- Master these drawing challenges to develop your artistic side.

-- Watch a movie. Watch lots of movies.

-- Read a book. Read lots of books.

Gifts for Adulting

-- You're all grown up. Congratulations. Get an award for all the dumb grown-up stuff you have to do now, like filing your taxes and setting up a 401(K).

-- You're growing up and you're doing it right. Do a kindness for someone, ride a rollercoaster, go to the dentist, and more.

-- You are the future. Get 100 Likes on social media, use a rideshare app, and more.

Motivation

-- Do nice things for your neighbors and neighborhood. Bag some trash, donate blood, shop at a local small business, and more.

-- Go outside and explore your world. Take a class. Go somewhere you've never been before. Start a conversation with a complete stranger.

-- It's our self-care challenge (inspired by Tom and Donna from Parks and Recreation). Get a massage. Buy new clothes. (And more!)

-- Start your digital detox by hiking with friends, baking bread, reading, and more.