Keeping the phone away while sleeping at night. MASSIVE.
No phone for the first 1 hr. I am free to do anything, but... NO SCREEN allowed.
Keeping a water bottle close to my bed so I can immediately drink water after waking up. Instantly brings attention back to the body.
5 Scroll rule: STOP any infinite scroll within 5 scrolls. Force yourself. Infinite scroll fucks up with the dopamine circuit. It's hard, but this is the first cue.
Night Cleansing routine: Routines are powerful. Add your spiritual beliefs to it, and it works like magic. For example, I love a nice Sleep, so I will take a shower before going to bed every day. with a clear mind and a clean body. No phone, no screen after it. The feeling of cleaning is incredible.
Work out every day. Even for 20 minutes, but EVERY SINGLE DAY. And No! Walking will not be counted.
No listening to toxic positive, motivational videos. I know... seems unharmful, but this is not different from other fucked up stuff. No instant feeling of growth. No shortcut.

30 Days Unplug Blueprint

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Note: This program is not designed for severe sex addiction or any other conditions. If you have severe symptoms please visit a therapist.

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