Welcome to Week 1 of November Unplugged!
I’m so glad you’re here. This month is all about dialing back on screens and dialing up on life’s little joys—taking back some time, gaining focus, breaking some unconscious habits, and, hopefully, feeling recharged by the end.
The rules:
🚫 No Social Media or TV on Weekdays – For real. Unless it’s essential (like work). If you’re posting for work, try scheduling content in advance and keep an “in-and-out” mindset when you log in.
✅ Weekends Are Yours – Want to binge? Go for it! The weekends are free to use as you wish.
🤔 News and Podcasts? Optional. – Keep it light if you listen. Maybe tune in to NPR’s 5-minute news segments to stay updated without overwhelm.
📚 Books, Music, and Audiobooks Are A Go! – Dive into all the reading and listening your heart desires.
Remember, you can adjust as you like, this is for you. The first year I did this, no social media during the week felt insane, so I limited it to one hour/day. I set a timer for one hour. By the end of that first November, I easily went without social media during the week.
If You Are Open To It: Practicing Awareness & Gratitude
🚫 Track Your Phone Habits – Every time you pick up your phone to mindlessly check an app, make a little tick mark on a sticky note or in your phone. The first day I tried this exercise, I picked up my phone 47 times. The next day dropped into the 20's. Just seeing that number helps! My biggest oops is first thing in the morning. I know...I know...that's why we're doing this.
💖 Practice Daily Gratitude – Each day, write down one thing you're grateful for (or three to five if you’re up for it!). Try to capture things unique to that day. Whether it’s a note typed in your phone or written in a journal, considering what you are grateful for is a moment to remind yourself of all the good that surrounds you and to look for that good. There is really cool research on how gratitude rewires our brains. Even on very bad, no good days, kitty paws are soft, sunsets are beautiful, and showers are hot. Give thanks and celebrate your life.
The point of this challenge isn’t perfection; it’s about being present and aware. Let me know how it’s going, and I’ll be back next week to check in. You got this.
xoxo,
Meghan
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