120 min
Morning Without Screens
Saturday and Sunday mornings: no screens for the first 2 hours. Read, exercise, meditate, or cook breakfast.
Alex Rivera's Weekend Digital Detox Protocol
Reset your relationship with technology and reclaim your attention with a structured digital detox.
Disclaimer
Nothing here is medical advice. Each protocol is one person’s record of a routine they ran. Talk to a qualified professional before changing your diet, supplements, training, or anything else.
Journal
Meditation Cushion
120 min
Saturday and Sunday mornings: no screens for the first 2 hours. Read, exercise, meditate, or cook breakfast.
15 min
Monday morning, check messages intentionally. Notice any urges to compulsively check. Maintain at least one no-phone ritual from the weekend.
120 min
Spend at least 2 hours outdoors each day. Hike, garden, or simply sit in a park. Leave your phone at home.
10 min
At 6pm Friday, turn off all notifications. Put your phone in a drawer or another room. Tell important contacts how to reach you for emergencies.
20 min
Sunday evening, journal about the experience. How did it feel? What did you notice? What habits do you want to change?
180 min
Engage in non-digital hobbies: read physical books, play board games, cook elaborate meals, do puzzles, or create art.
Protocol first published
Constant connectivity drains mental energy and fragments attention. This protocol guides you through a restorative break from screens and notifications.
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Protocols are user-submitted content and should not be considered medical advice.
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