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Digital detox
The document is a workbook for conducting a digital detox. It includes assessments to determine if a person may be addicted to technology based on certain signs. It then guides the user in creating a personalized detox plan by preparing for withdrawal symptoms, limiting notifications and app/website access, choosing detox activities, and setting goals for life after detox. The plan aims to help users disconnect from technology to improve their mental and physical health, relationships, and overall well-being.
Digital detox
- 1. D I SC O N N E C T T O C O N N E C T T O Y O U W O R K B O O K D i g i t a l D e t o x D i g i t a l D e t o x
- 3. D I SC O N N E C T T O C O N N E C T T O Y O U D I G I T A L D E T O X INTRODUCTION Technology provides experiences that are interesting, easy to acquire, and feel good. Because of these reasons, it’s easy to get addicted to our digital devices. In fact, these devices are designed to be addicting! Studies show that when we spend too much time on our tech, our health declines and our lives actually become less satisfactory to us. Most of us don’t realize, though, how much time we spend on our smartphones, tablets, computers, video games, or social media. Could you use a digital detox? This self-reflection workbook will help you to determine if your tech use is negatively affecting you and, if it is, to make a plan to digitally detox and enjoy your life more. Put simply, this is an invitation to disconnect to connect.
- 4. Your attention wandersduring conversations as you feel the urge to check your smartphone - or actually look at it while someone else is talking. You find that social media makes you feel depressed, anxious, or jealous - that your life pales by comparison to everyone else’s. Your sleep is inadequate - you have trouble falling asleep or getting good quality sleep once you do fall asleep. Vision issues - your eyes are watery, itchy, dry, or blurry from spending too much time staring at screens. You always have your smartphone in your hand or on the table beside you where you can monitor it. You can’t watch TV without also looking at your smartphone, laptop, or tablet. The first thing you do when you wake up in the morning is to reach for your smartphone to check for texts, emails, or other notifications. You lack mental clarity, alertness, or have a hard time making decisions because of brain fog. Do you have these signs? Check the ones that apply to you: A S S E S S M E N T : S I G N S T H A T Y O U M I G H T B E A D D I C T E D T O T E C H N O L O G Y I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
- 5. How many ofthese items did you recognize as being present in your life? Even if you only have a couple, a digital detox can be beneficial. If you have five or more, you’ll be very pleased with the results you receive You feel compelled to use a digital device during meals. Others comment on your attachment to your phone. The thought of turning your phone off or putting it away for a few hours is stressful. Spending so much time on your devices is contributing to an inactive lifestyle and weight gain. I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X TOTAL
- 6. Stressed, anxious, depressed,or suffer from a variety of other mental health issues Low self-esteem Tend to avoid social contact Mind regularly wanders into a digital world instead of reality Addiction to video games or smartphones Lack real-world social contact Peer pressure to be active on social media Do you have these traits? Check the ones that apply to you: I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X W H O I S M O S T L I K E L Y T O S U F F E R F R O M D I G I T A L A D D I C T I O N ? TOTAL
- 7. Do you havethese signs? Check the ones that apply to you: I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X A S S E S S M E N T : S I G N S T H A T Y O U M I G H T B E A D D I C T E D T O T E C H N O L O G Y Your attention wanders during conversations as you feel the urge to check your smartphone - or actually look at it while someone else is talking. You find that social media makes you feel depressed, anxious, or jealous - that your life pales by comparison to everyone else’s. Your sleep is inadequate - you have trouble falling asleep or getting good quality sleep once you do fall asleep. Vision issues - your eyes are watery, itchy, dry, or blurry from spending too much time staring at screens. You always have your smartphone in your hand or on the table beside you where you can monitor it. You can’t watch TV without also looking at your smartphone, laptop, or tablet. The first thing you do when you wake up in the morning is to reach for your smartphone to check for texts, emails, or other notifications. You lack mental clarity, alertness, or have a hard time making decisions because of brain fog. TOTAL
- 8. I A MW I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X WHAT WILL YOU DO TO PREPARE YOURSELF FOR YOUR DETOX, SO YOU’LL KNOW WHAT TO EXPECT? Y O U R D I G I T A L D E T O X P R O C E S S WRITE YOUR PERSONALIZED DETOX PLAN. SET THE RULES AND DURATION FOR YOUR DIGITAL DETOX. BE REASONABLE FOR GREATER SUCCESS. MAKE A LIST OF EVERY TYPE OF NOTIFICATION YOU GET. THEN, TURN THEM ALL OFF. HOW WILL YOU RESTRICT YOUR ACCESS TO SOCIAL MEDIA APPS AND WEBSITES?
- 9. I A MW I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X MAKE A LIST OF EVERYONE YOU WANT TO NOTIFY ABOUT YOUR DETOX, SO THEY’LL KNOW WHY YOU’RE NOT POSTING ON SOCIAL MEDIA OR RESPONDING TO EMAILS OR TEXTS. Y O U R D I G I T A L D E T O X P R O C E S S WHAT SOCIAL ENGAGEMENTS WOULD YOU LIKE TO PLAN SO THAT YOU CAN RECONNECT WITH FRIENDS OR FAMILY WHILE YOU’RE DETOXING? MAKE ALTERNATE PLANS FOR THINGS THAT YOU USUALLY CHECK YOUR PHONE FOR, SUCH AS THE TIME. WHERE WILL YOU GET A WRISTWATCH - AN EASY FIX TO HELP YOU KEEP AWAY FROM YOUR PHONE? WHAT BOOKS WOULD YOU BE INTERESTED IN CHECKING OUT FROM THE LIBRARY TO READ WHILE YOU HAVE EXTRA TIME? IS THERE SOMETHING THAT YOU WOULD LIKE TO LEARN ABOUT?
- 10. I A MW I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X CHOOSE A DETOX PARTNER. MAKE A LIST OF THE POSSIBILITIES AND GO DOWN THE LIST ONE BY ONE UNTIL YOU FIND YOUR ACCOUNTABILITY AND SUPPORT PARTNER. Y O U R D I G I T A L D E T O X P R O C E S S PLAN ACTIVITIES OR HOBBIES THAT YOU CAN ENJOY WITH YOUR EXTRA TIME DURING YOUR DETOX. WHAT OBSTACLES DO YOU THINK YOU’RE LIKELY TO ENCOUNTER THAT COULD STALL OR DERAIL YOUR DETOX? HOW COULD YOU OVERCOME THESE OBSTACLES?
- 11. I A MW I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X WHAT TO EXPECT DURING YOUR DIGITAL DETOX Y O U R D I G I T A L D E T O X P R O C E S S MAKE A PLAN FOR DEALING WITH WITHDRAWAL SYMPTOMS. HOW WILL YOU HANDLE DISCOMFORT? LIST SEVERAL OPTIONS HERE AND ON INDEX CARDS TO KEEP AROUND YOU AND REFER TO WHEN THE SYMPTOMS STRIKE. ONCE YOUR DIGITAL DETOX IS COMPLETE, HOW DO YOU PLAN TO LIMIT YOUR DIGITAL DEVICE OR SOCIAL MEDIA USE FOR THE LONG TERM? CREATE CLEAR, REASONABLE RULES AND STICK WITH THEM PREVENTING A RELAPSE
- 12. I A MW I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X MAKE A LIST OF THE BENEFITS THAT YOU’VE RECEIVED FROM THIS DETOX: Y O U R D I G I T A L D E T O X P R O C E S S MENTAL HEALTH BENEFITS: PHYSICAL HEALTH BENEFITS: RELATIONSHIP BENEFITS - RECONNECTING WITH FRIENDS AND FAMILY: BENEFITS FROM HAVING MORE FREE TIME:BENEFITS FROM GREATER FOCUS AND LONGER ATTENTION SPAN: PRODUCTIVITY BENEFITS: ENHANCED SOCIAL SKILLS FROM RECONNECTING WITH THE “REAL” WORLD: GOOD LUCK TO YOU! YOU DESERVE THE FINEST THINGS LIFE HAS TO OFFER. DON’T LET YOUR PHONE HOLD YOU HOSTAGE. BREAK THOSE CHAINS THAT BIND YOU AND SET YOURSELF FREE!
- 13. "DISCOVER THE JOY OFYOU" W I L L I A M B R O W N I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
- 14. D E SI G N Y O U R L I F E I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
- 15. STEP 1: SUBTITLE HOWLONG WILL IT TAKE: HOW OFTEN WILL I DO IT: 5 minutes 15 minutes 45 minutes Daily Weekly Monthly HOW I WANT TO FEEL: Joyful Grateful Balanced Relaxed Loved Happy Other: STEP 2: SUBTITLE STEP 3: SUBTITLE I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X S I M P L E D E T O X P L A N
- 16. B E FO R E I F E L T . . . A F T E R I F E L T . . . EXERCISE #1: RELAXING MEDITATION B E F O R E I F E L T . . . A F T E R I F E L T . . . EXERCISE #2: MINDFULNESS MEDITATION B E F O R E I F E L T . . . A F T E R I F E L T . . . EXERCISE #3: MUDRA MEDITATION I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X A F T E R I F E L T . . . A F T E R I F E L T . . . A F T E R I F E L T . . . D E T O X M E D I T A T I O N
- 17. BEFORE I FELT... MYTHOUGHTS, INTUITIONS, REALIZATIONS... EXERCISE #1: MORNING MOVEMENT BEFORE I FELT... BEFORE I FELT... MY THOUGHTS, INTUITIONS, REALIZATIONS... EXERCISE #2: DAYTIME MOVEMENT BEFORE I FELT... BEFORE I FELT... MY THOUGHTS, INTUITIONS, REALIZATIONS... EXERCISE #3: EVENING MOVEMENT BEFORE I FELT... I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X D E T O X M O V E M E N T
- 18. WEEK 1 WEEK 2WEEK 3 WEEK 4 MON TUES WED THURS FRIDAY I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X D E T O X T R A C K I N G
- 20. Self Awareness Coach,Speaker, and Author. I primarily help solopreneurs and future entrepreneurs gain an actionable awareness of themselves so that they can show up authentic in their work, their relationship, and for themselves As a Coach ,I have Business conversations with a Listening to your Life. These series of disruptive conversations challenge you to take ownership and embrace your evolving role. So that you can embrace your role and perform at a high level in your work, in your relationships and in your homes. A large part of our conversations and work are around driving out Fear because fear is the enemy of truth. And some identity inquiries (Labels) of yourself and others. MEET WILLAM “When you are yourself, everything becomes possible.” Contact 864-381-8139 Email [email protected] Website iamwilliambrown.com HAVE QUESTIONS? LINKEDIN.COM/IN/IAMWILLIAM FB.COM/IAMWILLIAMBROWN IAMWILLIAMBROWN.COM
- 21. I A MW I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X Personality Isn't Permanent: Break Free from Self-Limiting Beliefs and Rewrite Your Story: Psychologist and bestselling author Benjamin Hardy, PhD, debunks the pervasive myths about personality that prevent us from learning—and provides bold strategies for personal transformation B O O K L I S T The Untethered Soul: The Journey Beyond Yourself: What would it be like to free yourself from limitations and soar beyond your boundaries? What can you do each day to discover inner peace and serenity? The Untethered Soul offers simple yet profound answers to these questions. Insight: The Surprising Truth About How Others See Us, How We See Ourselves, and Why the Answers Matter More Than We Think: Learn how to develop self-awareness and use it to become more fulfilled, confident, and successful. Letting Go: The Pathway of Surrender: Letting Go describes a simple and effective means by which to let go of the obstacles to Enlightenment and become free of negativity. BELOW ARE BOOKS THAT HAVE HELPED ME ON MY JOURNEY TO LIVE MY LIFE THAT I BELIEVE CAN HELP YOU
- 22. YOU CARDS R es o u r c e s YOU JOURNAL FINDING YOU BEYOND WHAT PROTECTS YOU THE JOURNEY TO STAY YOU Available on iamwilliambrown.com/store Beyond The Shell Series Coaching Options Start YOUR Journey Trial Coaching Session "YOU are Essential" Coaching Program CONTACT ME AT [email protected] FOR PRICING In this stand alone Coaching opportunity, I will assist you in equipping you to create a road map for your unique path In this 2hr DEEP DIVE Coaching opportunity, I will assist you in discovering some of your self awareness blockers and current mindset. Than I will equip you to create a road map for your unique path In this 60 Day Hybrid Coaching opportunity, I will assist you in discovering some of your self awareness blockers, and current mindset. Than I will equip you to create a road map for your unique path with the support of peers includes: Workbook, Journal includes: Workbook, Journal includes: (2) 1on1sessions (4) Group Sessions Workbook, Journal
- 23. "THE JOURNEY OF SELFDISCOVERY CAN BE HARD, PAINFUL AND CONFUSING. HOWEVER IT IS WORTH IT" W I L L I A M B R O W N I A M W I L L I A M B R O W N . C O M | © 2 0 2 1 D E T O X
- 24. I A MW I L L I A M B R O W N . C O M D i s c o n n e c t t o c o n n e c t t o y o u