I consider disconnecting myself is when I turn off all electronics and just go do something like reading, colouring or even puzzles.
Stopping tasks that i am doing like working on assignments, coding, other work, or other things like youtube or gaming, and then starting what i call my end-of-day routine which consists of journaling, logging habits for the day, i also use the stoic app so i do the end-of-day questions on there, doing my evening routine in fabulous, planning for tomorrow, and then going to sleep.
Turning off your phone basically. Take some time to yourself and relax a little. Light an incense, draw yourself a bubble bath, read a book, etc. Listen to some ambient music or Lo-Fi. Meditate. Manifest positive energy, praise yourself for making it through yet another day.