Digital Detox Day

We should take a digital detox or seek help if we feel that our own use of digital technology is impacting our mental or physical health.

Sample Detox Day 

  • 6:00 AM – 6:30 AM: Rise and Shine Wake up and spend the first few minutes in silence, taking deep breaths, and mentally preparing yourself for the day.

  • 6:30 AM – 7:00 AM: Hydrate and Meditate Drink a glass of warm water with lemon to hydrate and kick-start your digestive system. Follow this with a short meditation or mindfulness session to set a peaceful tone for the day.

  • 7:00 AM – 7:30 AM: Physical Activity Engage in some form of light physical activity. This could be a walk, yoga, or a short workout, depending on your preference.

  • 7:30 AM – 8:00 AM: Shower Take a refreshing shower to wash away the sweat and start your day feeling clean and fresh.

  • 8:00 AM – 9:00 AM: Healthy Breakfast Prepare and enjoy a nourishing breakfast. Try to include a balance of proteins, healthy fats, and whole grains.

  • 9:00 AM – 10:00 AM: Reading Time Dedicate this hour to reading a book, newspaper, or any other reading material you enjoy.

  • 10:00 AM – 10:15 AM: Email and Social Media Check Limit your digital intake by checking your emails and social media for only 15 minutes.

  • 10:15 AM – 12:00 PM: Free Time Spend this time on a hobby, or doing something creative and enjoyable.

  • 12:00 PM – 1:00 PM: Healthy Lunch Prepare and eat a healthy lunch. Again, aim for balanced nutrition.

  • 1:00 PM – 1:15 PM: Short Break Take a short break for relaxation. You can sit quietly, listen to some calm music, or meditate.

  • 1:15 PM – 2:00 PM: Email and News Check Check your emails and quickly catch up on the news. Limit this time to 45 minutes.

  • 2:00 PM – 4:00 PM: Free Time You can use this time for another relaxing activity, like gardening, painting, or simply listening to music.

  • 4:00 PM – 5:00 PM: Physical Activity Engage in your preferred form of exercise, whether that’s a gym workout, a bike ride, or a brisk walk.

  • 5:00 PM – 6:00 PM: Reading Time Spend this time reading.

  • 6:00 PM – 7:00 PM: Prepare and Eat Dinner Prepare a light, healthy dinner and enjoy it without any digital distractions.

  • 7:00 PM – 7:30 PM: Relax Use this time to unwind. You could listen to calming music or practice some light yoga.

  • 7:30 PM – 8:00 PM: Email and Social Media Check Make your final check of emails and social media for the day.

  • 8:00 PM – 9:00 PM: Self-care Engage in activities that help you relax and prepare for bed, like a warm bath, a skincare routine, or preparing your environment for sleep.

  • 9:00 PM: Rest and Sleep Head to bed with a book, reading until you feel ready to sleep. Aim for at least 7 hours of sleep.

Remember to keep your phone on silent or use a “do not disturb” mode to avoid unnecessary distractions throughout the day. Adjust this schedule according to your own personal needs and preferences and enjoy your detox day!



Related Posts:

Join Our Newsletter

Author picture

Driven by his passion for leadership and impact, Dr. Kremer takes pride in coaching and mentoring other doctors and businesses through the Kremer Leadership Institute. He is a speaker, advisor, and mentor.

Something Big Is In The Works

Quantum Accountability

Quantum Accountability: Embrace Your Mindset To Achieve Greater Results aims to bridge that gap and offer a powerful perspective to all dental practitioners seeking to redefine their success.

Accountability can shape every decision, every action, and, consequently, the trajectory of your success.  With a broad spectrum of thought leaders, from Dr. Wayne Dyer to Navy Seal Jocko Willink, we’ll explore how these principles translate into a dental practice’s operations.

Get Notified of Pre-Order