Week 1: Plan a one day “retreat” from your routines and devices.
Consider the following 4 tips for a screen-free day. Take it one step further and make this a weekly practice, choosing at least one day every week to unplug and reset.
Find a book, a notebook, and a pen to keep on hand as a replacement for scrolling during slow times in the day. Use down time to doodle, reflect, or read for fun.
Make a plan either with a friend or with yourself. This could be meeting with someone at a brewery or coffee shop, or simply bringing a book and hanging out. Leave your phone in the car or at least set it on “do not disturb,” and take note of what you observe.
Spend time in nature. If there is a trail or park, take a walk without headphones. It may be uncomfortable to spend time with your own thoughts at first, but try to give yourself a few minutes to settle into the rhythm of your thoughts and see what happens.
Burn a candle during meals. Instead of scrolling or watching a video, focus on your meal and observe the candle burning when your mind wants to wander.
Week 2: Take a break from all social media for 7 days.
This week, we challenge you to delete all social media apps from your phone and refrain from checking them. Write down how you feel at the beginning of the week, take note of any insights that come up over 7 days, and reflect on how you feel at the end of the week.
When the 7 days are over, be mindful of how you reincorporate social media back into your routine. Consider setting time limits or only checking the apps on certain days of the week.
Week 3: Curate your atmosphere.
Podcasts, videos, and TV shows can be comforting distractions during the day, but they also add noise that can drown out thoughts and prevent a level of peace. This week, try switching out podcasts and show reruns for ambient background music. This will create a nice atmosphere for working that allows you to be more united with your thoughts.
At the end of the week, consider reintroducing your favorite podcasts and shows intentionally rather than playing them in the background by default. Try to keep some time during the day quiet or with ambient music.
Week 4: Refine your habits.
Use the last week in this series to combine the habits you incorporated during previous weeks and test out what works best for you. This means at least one technology-free day, only checking social media at predetermined times, and spending part of every day in silence or with ambient music.
Notice the state of your mind and how it is affected by the media you take in throughout the week. We hope this month offers a mental reset that leaves you with a few new habits and a clear mind.