X-Day Guide
X- Day (aka Digital Detox Day) notes from Ann Curry
Why: If feeling anxious, wired, overwhelmed, poor sleep, disconnected despite lots of texting, etc, tired eyes….
When: Plan a day in the next week or month where you can put on “X” on your calendar and not make any plans
Where: At your home
What: Unplugging cell phone and computer and TV. Set newspapers and magazines aside.
How: Three options for how to schedule your day. The most important thing is to have a schedule. Have your schedule frame work with times written out, then choose from activities below or add your own. You can mix and match, there are no rules - just an invitation to recharge and allow your parasympathetic nervous system a chance to anchor you. Put the activities into the schedule, including meal times. Allow it to be spacious. Allow yourself to follow it but not pressured to be “on time”.
Possible side effects: crankiness, increased anxiety, lethargy, more openness, better sleep, relaxation, recalibration of hope and ease, general increased well-being the following week.
Option #1: Active and Creative:
Include more time for activities like drawing, sewing, gardening, letter writing, painting, reading inspirational books, flower arranging, cleaning out your spice rack, baking, exercise, walking.
Option #2: Restorative
Include more time for naps, bathes, massaging your feet, sky gazing, watching the sunrise &/or sunset, journaling, yoga, tai chi, chi gong.
Option #3: Meditation Retreat
Include more times for meditation, reflective practices, prayer, making nature mandalas. Consider not reading anything at all.
Tips:
* Ask friends and family to join you in this wherever they are
* Let friends and family know ahead of time they won’t hear from you for one day
* If you need to have phone on to hear from those who may need you put it on silent w/out vibration, and schedule into your day the times you will check it for any emergent needs.
* If others in your house are not participating consider giving your peeps your schedule and then using kitchen at different times. Another option is to just do the “detox” from 7-3 or 9-5 and then have conversation at dinner etc.
* Do get some sunlight if possible
Sample Schedules - Make your own!
Active/Creative
7 - 8:15 AM Walk or Yoga or Other Exercise
8:15 AM - 9:15 AM Tea, Journal
9:15 AM - 9:45 AM Sit
10:00 AM Brunch
11:00- 12:30 Nature Mandala
12:30-1:30 Garden
1:30 - 2:30 Lunch or Snack
2:30-3:30 Rest/Nap
3:30 - 4:30 Watercolor
4:30 - 5:30 Cook
6:00- 7:00 Dinner, Clean Up
7:00 -8:00 Read
8:00 - 8:15 Evening prayer or stretch
8:30 Bed
Restorative
7-8 AM Journal and Meditate
8-9 AM Breakfast
9-10 AM Walk or Exercise
10-11 AM Read
11-12 Creative Time
12-1 Lunch
1-3 Nap, Rest
3-4 Bath or Herbal Tea
4-5 Yoga, Stroll, Garden
5-6 Dinner
6-7 Rest or Read
7-8 Bath or sky gazing
Meditation One Day Retreat
7-8 AM Meditate
8-9 AM Tea, Breakfast
9-10 AM Movement - Walk or Yoga
10:30 - 11:30 Meditate
11:30 - 12:30 Rest
12:30 - 1:30 Lunch
1:30-2:30 Rest
2:30 - 3:30 Meditate
3:30 - 4:30 Do chores, go outside
4:30 - 5:00 Meditate
5:00 - 6:00 Dinner and clean up
7:00- 8:00 Meditate/Reflective Practice
Bed or inspirational book reading
Why: If feeling anxious, wired, overwhelmed, poor sleep, disconnected despite lots of texting, etc, tired eyes….
When: Plan a day in the next week or month where you can put on “X” on your calendar and not make any plans
Where: At your home
What: Unplugging cell phone and computer and TV. Set newspapers and magazines aside.
How: Three options for how to schedule your day. The most important thing is to have a schedule. Have your schedule frame work with times written out, then choose from activities below or add your own. You can mix and match, there are no rules - just an invitation to recharge and allow your parasympathetic nervous system a chance to anchor you. Put the activities into the schedule, including meal times. Allow it to be spacious. Allow yourself to follow it but not pressured to be “on time”.
Possible side effects: crankiness, increased anxiety, lethargy, more openness, better sleep, relaxation, recalibration of hope and ease, general increased well-being the following week.
Option #1: Active and Creative:
Include more time for activities like drawing, sewing, gardening, letter writing, painting, reading inspirational books, flower arranging, cleaning out your spice rack, baking, exercise, walking.
Option #2: Restorative
Include more time for naps, bathes, massaging your feet, sky gazing, watching the sunrise &/or sunset, journaling, yoga, tai chi, chi gong.
Option #3: Meditation Retreat
Include more times for meditation, reflective practices, prayer, making nature mandalas. Consider not reading anything at all.
Tips:
* Ask friends and family to join you in this wherever they are
* Let friends and family know ahead of time they won’t hear from you for one day
* If you need to have phone on to hear from those who may need you put it on silent w/out vibration, and schedule into your day the times you will check it for any emergent needs.
* If others in your house are not participating consider giving your peeps your schedule and then using kitchen at different times. Another option is to just do the “detox” from 7-3 or 9-5 and then have conversation at dinner etc.
* Do get some sunlight if possible
Sample Schedules - Make your own!
Active/Creative
7 - 8:15 AM Walk or Yoga or Other Exercise
8:15 AM - 9:15 AM Tea, Journal
9:15 AM - 9:45 AM Sit
10:00 AM Brunch
11:00- 12:30 Nature Mandala
12:30-1:30 Garden
1:30 - 2:30 Lunch or Snack
2:30-3:30 Rest/Nap
3:30 - 4:30 Watercolor
4:30 - 5:30 Cook
6:00- 7:00 Dinner, Clean Up
7:00 -8:00 Read
8:00 - 8:15 Evening prayer or stretch
8:30 Bed
Restorative
7-8 AM Journal and Meditate
8-9 AM Breakfast
9-10 AM Walk or Exercise
10-11 AM Read
11-12 Creative Time
12-1 Lunch
1-3 Nap, Rest
3-4 Bath or Herbal Tea
4-5 Yoga, Stroll, Garden
5-6 Dinner
6-7 Rest or Read
7-8 Bath or sky gazing
Meditation One Day Retreat
7-8 AM Meditate
8-9 AM Tea, Breakfast
9-10 AM Movement - Walk or Yoga
10:30 - 11:30 Meditate
11:30 - 12:30 Rest
12:30 - 1:30 Lunch
1:30-2:30 Rest
2:30 - 3:30 Meditate
3:30 - 4:30 Do chores, go outside
4:30 - 5:00 Meditate
5:00 - 6:00 Dinner and clean up
7:00- 8:00 Meditate/Reflective Practice
Bed or inspirational book reading