[Lifehack.org post] This Is What Happens When You Disconnect For 24 Hours

YSWBX4I5PP.jpg

If you’re like me, you know it’s hard as anything, un-tethering yourself from your smartphone, iPad and laptop – first at work and then at home. Frankly, to disconnect can be tough as withdrawal (not kidding, folks). But hey, you know it’s hurting your relationships at home and work. People have told you to your face to stop. But you just can’t. There’s always something pulling you toward that Facebook feed, that Pinterest board, then CNN for news, then TMZ (ok, you’re on your own, if that’s the case). Then once again, a vicious cycle.

Today’s the day. You have decided to “forget” your phone and other electronics, leave them be and see what happens.

It isn’t easy, let me tell you, but the best thing that has happened to me since I started roughly 7 years ago. It gives me back a solid, memorable block of time with family and friends, to reconnect, reflect, recharge, restore my “default setting,” if you will. You see, when I was 25, I started keeping Sabbath – the Jewish Sabbath, in my case. Since then, it’s literally my religion to turn off my phone and all devices from sundown on Friday for 25 hours.

Here’s what I’ve learned.

1. Your mind will start to clear up from a fog.

Perhaps you can’t remember that last time you found yourself without a working phone or Wifi. Perhaps it was during a hike upstate, up in a plane somewhere or after drowning your iPhone. Sadly, it felt like wasted time. In fact, it was a golden opportunity you missed to rest, to write, reflect, to change things up, to feel more human.

Between the pull of business and the personal, between e-mail and fear of missing out, I’ll be the first to call myself a smartphone addict. However, when that sundown hits on Friday, I turn on “Do Not Disturb” and put the phone away. The endless whirl of tasks and people wanting my attention ceases. The constant pressure of my fear of wasting time begins to lift. My mind and thoughts turn to the Sabbath table, spending time with family. The simple act of eating – and enjoying dinner – with my wife and daughter, sometimes friends is wonderful and human and refreshing. Wine flows, we eat amazing food. Nobody’s in a rush somewhere. When someone asks you how you are, you really take the time to think, reflect and answer thoughtfully. You start remembering just how important family is, how precious your time is with them and friends.

2. You’ll get to infuse your life with novelty again.

The week is all about the auto-pilot. Wake up, then brush your teeth, jump in the subway, get to work, check email, send your updates, then have lunch, back out for coffee around 3 PM, then home at 5 (or later). Once you get home, its not long until you go to bed! And in between, you sneak in Facebook, Pinterest (and TMZ, G-d help you).

Saturday morning, I wake up whenever, no alarm. I spend the best time with my family, eating breakfast, catching up, playing with my daughter, reading a book I’ve long abandoned, a new magazine.

We see the people that we really like – people that like us back, invite us over often, plus new faces. One family gave birth this week, a son. Another’s kid is now engaged. Somebody else got honored at their job. We celebrate the good, reflect on bad things happening and try to make sense of them, leaving with actionable wisdom we can use throughout the week and year. We take a walk. There is a gorgeous garden on the way back home. Imagine everything you are missing in the world around you!

3. You’ll notice your senses will revive.

Being busy is easy throughout the week. The weekend can be packed, as well, visiting bars and restaurants, flea markets, brunch, whatever. That pull of being connected is still there. You still can’t focus on the awesome dish you ordered – here’s a text! The wine’s aroma is not quite the same – Mom’s calling!

The simple fact of being away from my devices makes me pause and focus on the food and drink and people right before me, their ideas, my own. I stop, reflect, try to make sense of all the madness going on around me. It puts the busy-ness to rest. Because I can’t be bothered by an email or call or buzz or ring, I start remembering the times when I was young and unconnected. This brings me back to NOW, not the next thing today, tomorrow or next week or month. I like the smell of coffee, tossing an idea around, maybe to read a book together with my daughter, horse around with funny faces, sounds, language constructions or whatever else just comes to mind.

4. You’ll see that time will start to slow down.

The Sabbath is no longer than another day. But when you step away and don’t let others push their emails and demands on you, the time just stretches.

Taking a day off from the rat race – and its long tentacles through technology – brings me back to my original, childhood state for a day. I can laugh and read books I like and have long conversations about things that are really interesting to me without feeling guilty that I’m wasting precious time. I pack so much into those daylight hours on Friday night and Saturday that it makes me wonder why the weekdays seem so short, in comparison.

5. You’ll have a fuller and more meaningful because of rest.

I can’t emphasize how critical taking one day off is for having a productive week. The rest of the week is that much more filled and productive because I can’t work and move things forward (except in my mind) on the Sabbath.

Since I’ve started keeping the Sabbath, the paradigm has flipped on its head. I don’t do Sabbath to make for a more fulfilling week. I do a fulfilling week so I can do the Sabbath properly. Because there’s seemingly less time when I have to take off a day, it makes me more eager to accomplish more during the rest of week  and I do!

6. You’ll forget the week’s stresses.

Hello, sleep! Byebye, red, tired eyes. Byebye, ADD. Byebye, guilt. Today, I rest and all of life’s stresses can go fly a kite. Maybe I’ll go fly a kite, myself!

In all seriousness, just taking a nap in the middle of the day after lunch can totally change your week by letting you catch up from those nights with too little sleep. It will really, truly recharge your batteries and give you amazing energy to tackle whatever your issues are with a renewed strength and resolve.

7. You’ll regain purpose in life and remember the reasons why you’re working like a dog through the rest of the week.

It’s not just for your career advancement, more money, more recognition, more stuff you can buy. It’s for your family, for humanity, for your growth and development as a human being. You have a mission in life – to improve the human condition in your particular, unique way. You want great experiences in your life, not just more stuff. A day off from the pressures of the outside world helps you to return to your roots as a human being – not just a cog in some machine.

8. You’ll have a chance to stop and understand what you’re doing wrong.

Without distractions from work or friends and family, you have a rare chance to do some soul-searching and understand what needs fixing. The acknowledgement and calling a spade, a spade is the first step to lasting change for the better.

How many times did I have a really bad week and then because of the Sabbath mindset, found a way to move the needle forward on one problem or another? Simply changing my routine a day often uncovered novel solutions or ideas from people I met or a new book or article I read – because I had time and opportunity for it. Breaking my routine and seeing my problems in a different light has been invaluable to transforming myself for the better.

9. You’ll notice improvement in physical and mental health.

Taking the time to cook dinner properly, being surrounded by people you love, ample sleep and real stress relief all have a measurable positive effect on your physical health and mental well-being. Unplugging helps me keep my sanity, focus better, get more down time, plus good food and time with people I enjoy. The rest is commentary.

10. You’ll be more likely to get to work on improving yourself.

This has a tangible difference in pushing you forward after the time you’ve had to rest, reflect and come in contact with new ideas, people and strategies for improvement. You’ll be like a lion rearing to go because you won’t want to go back to being the same person you were a day before. This is how you change things for the better, week after week, regardless of whatever setbacks the week brought you.

Featured photo credit: Death to the Stock Photo via deathtothestockphoto.us5.list-manage2.com

**And, as ever, if you have any questions at all, please do get in touch!**

Are there other great strategies you’ve used to unplug? Please share them with the Community in Comments below. We’d love to hear from you!

– –

Like what you see? Visit BlueprintToThrive.com for more great strategies and tips for better health and wealth, plus improved productivity.

Follow us @Blueprint2Thriv

Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

How To Build Sustainable Health and Well-being

 SW_Kristen Bruley

"How do you manage through the stress of living in New York, a family, huge student debt, a full-time job, plus writing and the other stuff you do?"

Well, that's a question for the ages. It's mostly been through trial and error, big mistakes, consistent tweaking, finding Moses, having to live through great upheaval, moving 20 times, rebirth, being born with sensitive digestion and high sensitivity. Nothing's been easy, but hard work's paid off.

I haven't let my "circumstances" break me, simply. But also, it's through discipline and patience. Rome wasn't built in a day. Along the way, I've learned a lot about how to maintain my health - both physical and mental - and what is most important to the process.

**Here is the A-Z of what I've done to get to where I am today**:

A) Eat a consistently balanced diet.

Accustom your digestive system to wholesome foods and make it a habit (with variations to keep things interesting). Experiment, but have a solid backbone of a regimen.

Eat a bigger breakfast, light lunch and light dinner before 7 PM. Don't eat too much sugar. Avoid refined foods, preservatives and complex-sounding ingredients.

Eat a wide variety of foods. Get your vitamins and minerals through food, not supplements.

Keep your portions small by using smaller plates. Make your own food at home to control nutrition and costs.

Focus on maintaining a healthy digestive system. Don't push it to the edge too often or you will end up (permanently) sick or worse.The goal is to limit inflammation and oxidation. Therefore, watch how much spicy and acidic food you eat (and never late at night), how much dairy you consume (the less, the better).

Consumer adequate fiber and B vitamins from whole grains and green vegetables. Make salads often. Eat little or no red meat (poultry is better) and lots of fish (better to freeze before cooking, to kill sea words and other parasites). Eat olive oil and drink red wine periodically. Fruits and veggies.

Eat yogurt and drink kefir to maintain thriving gut bacteria (a key to the whole process of digestion).

B) Hydrate throughout the day (but don't drink too much water, either).Sip lukewarm water with honey and lemon several times a day. Drink water before meals (ideally, 15-30 minutes before) and 30+ minutes after (but never DURING the meal).

C) Move! Walking even twice a day and getting up to stretch every hour does marvels for your health (more than going to the gym before or after work!)

D) Learn to relieve stress safely and effectively, every single day.Here's a good primer on how to do this well.

Take regular breaks. Switch things up (go out after work, meet friends, create new experiences).

Sleep well (7-8 hours a night), most importantly. Block out as much sound and light as you can from your bedroom (use blackout shades, turn off appliances in the background, etc.). Keep all your devices far away from you while you sleep. Pay careful attention to your circadian rhythms and don't mess with them!

Maintain good dental hygiene twice a day - floss, mouthwash, brush thoroughly, use a tongue scraper. When your mouth is inflamed or bleeding, it's often a sign of bigger health problems.

Learn to plan and prepare ahead of important meetings, at work and at home. Prep meals for the next day ahead of time before you sleep. Prepare the clothes and shoes you'll wear, plus whatever else you need in your bag for tomorrow.

Reduce the number of decisions you have to make in the morning (and in general, every day).

Resolve all the conflicts with people that you can before going to sleep. Take vacations!

E) Know who you are and where you're going in life. Here's How to Find Out What You Are Really Meant to Do in Life. Now march to the beat of your own drummer.

F) Meditate daily and weekly (observe your own personal Sabbath, especially from everything digital).

Know where you came from and where you're going. Who are you, in the grand scheme of things? What is the meaning of life for you? What are your mission and purpose?

Keep up a weekly (ideally, daily) check-in with yourself about your progress on the spiritual front.

Learn from every man and woman you meet, whether what to do or NOT to do. Take classes to learn the wisdom and coping/survival/thriving strategies of other traditions outside your own.

Know that there is a reason for everything you go through, everything that happens to you and everyone else. You may not know the reasons now, but you'll see them later.

All setbacks are growth opportunities. Don't waste them in self-pity. Move on and learn the lessons quickly.

G) Know that every problem you have or will ever have has been faced by many other people, including family, friends and acquaintances (and people posting online).

Seek out their wisdom and use it. Don't reinvent the wheel. Read Quora. Read forums, interest groups, crowdsource solutions from your networks. Ask for advice - you may even get a job out of it!

H) Turn off and/or put away your devices at set times.Put the smartphone away at dinner and before you sleep. Keep it away from your bedside. Don't check your phone first thing in the morning. Wait at least an hour. Read something interesting (magazine, book) on the pot, instead.

I) Surround yourself with family and friends good people who want you to succeed and be healthy.Distance yourself from negative people and their energy-sucking antics.

J) Value your time above all other resources.Are you doing something that's helping you grow as a person, professional or artist? Are you spending time with people that will help you move along the right path, with your best interest in mind? If not, move on quickly.

Maintain high standards for the things that you consume and produce (what you eat and how you digest, what you hear and how you speak, what you watch and what you show others).

K) Work hard to understand what thoughts/scripts (things you always tell yourself) hold you back and change them.

Here's a primer on how to acknowledge them and then start changing them.

L) Learn to say no to people and things that waste your time.Repeat often. Now your "Yes" is really worth something to you and others.

M) Break free of allergens making your life miserable. Do an elimination diet (eliminate candidate foods and ingredients that you might be allergic to). Clean the house regularly and your desk at work, too.

N) Set a home cleaning regimen.Get a cleaning lady, if you can't manage on your own. Cleanliness of the house reflects cleanliness of the mind.

O) Set up your finances.

This is the single biggest source of stress and illness for most people. Learn to budget and optimize cash flows and investments effectively. Diversify your sources of income. Read up on personal finance (for example, Ramit Sethi's The Ultimate Guide to Making Money).

Optimize your spending patterns - always negotiate and look for better prices. Buy fewer things, but of higher quality (that will last longer).

Create financial goals and plan out how to reach them. Consult a financial planner. Pay off your highest-percentage debt first. Carefully monitor your credit and improve it in every way you can. Have at least a 6-month cushion in savings that's readily accessibly in emergencies.

Invest in low-fee financial instruments like ETFs and index funds to maximize returns.

Put the minimal amount in your 401(k) to get your employer match, but not a penny more. 401(k) programs are lucrative for employers and the mutual funds that manage the money, but not very much so for you and I.

P) Keep a journal. Keep a pen and notepad by your bedside, at work and in your bag. It's critical to look back and reflect on what you've been through and how you've grown since then.

Q) Write down 10 ideas for something new each day. Make it a habit. Thank James Altucher. And read his stuff every day. Trust me, it's great.

R) Organize all your information in a way that you can find and access it easily at any time.

Always be organizing. Organize your work files, email, notes, music, etc. This reduces stress when you need something right away (and that's several times a day). Take notes in one place (if on a computer, then in a WORD file - one per subject). Otherwise, take notes on a note pad with a pen. Ideally, your notes are easily and quickly searchable (computer is easier). Use Evernote.

S) Always be reading!Read constantly, always be learning and asking questions and helping others with your knowledge.

T) Use (almost) every minute of your free time for something useful (outside of rest time set aside) to read, write, reflect, learn and plan ahead. It's also perfectly ok to be bored and do nothing, sometimes. It helps calm the nerves and reset. But being bored all the time is a waste. The world is too interesting and needs you too much to do something useful. Oh yeah, get rid of that TV, while you're at it.

U) Know your boundaries and push beyond them constantly.Never rest on your laurels. Take risks (better, calculated risks). Again, don't waste any opportunities for growth.

V) Automate and outsource what others can do better, faster and/or cheaper than you to save time. Here's a great resource that can help - Ari Meisel's Less Doing blog.

W) Say thank you as much as you can, especially to family and friends.Express your gratitude in person and in writing. If you believe in G-d, then say thanks for the food you eat, for keeping your organism whole and functioning properly, for good things that happen in your life, for giving you sustenance and all the other blessings you have in life.

Leave no person worse off for having met you - and do your best to leave them better off for it. How can you help? Ask!

X) Kill all your Sacred Cows. You'll thank me later.

Y) Focus. Nothing great in life was ever accomplished without at least some measure of sustained focus. I have ADD as much, if not worse, than the next guy. But when I'm focused and in my element (despite all the insane distractions in life), that's where I'm at my best.

Z) Find your purpose and mission in life and execute on them.The only thing that matters is your performance against your potential, not how you compare against anyone else. NEVER compare yourself to anyone else. You have a unique mission and purpose and nobody else's should matter to you for comparison.

Lastly, know that all is One. Everything in life has a meaning. Also, keep in mind that each of us came from dust and will go back to dust when finished in this life, which is but a blink in the continuum of the universe.

In light of that. do your best with what you were given in life and the good things will follow.

I wish you only the best of luck in your journey. If I can ever be of help, please do get in touch!

--

Are there other methods you've used to achieve sustainable health and wellbeing? Please share them with the Community in Comments below. We’d love to hear from you!

– –

Like what you see? Visit BlueprintToThrive.com for more great strategies and tips for better health and wealth, plus improved productivity.

Follow us @Blueprint2Thriv

Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

9 Ways To Instantly Improve Your Quality of Sleep

DeathtoStock_NotStock8
The simplest cure for what it is that ails us is... a good and solid night of sleep. Russians intone, "morning is wiser than the night." It's hard to argue with the obvious, but how exactly can I sleep well with my worries, obligations, emails, city noise, etc.?
It isn't rocket science, but a few good tricks can really help.
1) Turn off your phone, computer and TV at 7. Rest your eyes and brain. After a long day looking at computer screens, your phone or tablet and TV, your eyes and mind are drained. With too much light exposure after darkness sets, you are beginning to mess up your circadian rhythms and in turn, your quality of sleep. Don't look at your phone before bed. Don't check your emails. Don't worry yourself with things that can wait until tomorrow. Instead, spend quality time with your family. Read a good book. Take a nice walk outside.
2) Avoid eating dinner after 7, especially heavy foods (anything fried, heavy carbs, red meat, anything in a heavy tomato or cream sauce). At around this time, when it's starting to get dark, your digestive system begins to prepare for sleep and becomes less and less efficient after the waking day. During sleep, your digestion is at its least efficient. Going to sleep soon after a heavy meal can cause indigestion and/or other digestive issues, which can easily disturb and lessen the quality of your sleep.
3) Drink a glass of water before bed. Help your body clear toxins from the day. Enhance digestion during sleep.
4) Sleep at least enough hours for your body to recover to peak performance the next day. Your body us unique in the amount of sleep it needs to feel refreshed and ready to go. Ideally, you should wake up at the end of a cycle of sleep, not in the middle. In order to measure your sleep cycles and the optimal amount of sleep, you can download several great sleep apps.
5) Resolve all your pressing problems with people before going to bed. Say thanks, apologize, talk it out. Do whatever it takes to return to your normal emotional state. Just don't go to sleep pissed off or angry or otherwise emotional.
6) Practice gratitude before sleep and throughout the day. Be grateful for your health, family, home, food and sustenance, good friends and the ability to do what you do in life. Meditate or pray on all of the great things in your life. Accentuate the positive and eliminate the negative, as the old saying goes.
7) Read a good book or story before bed to get your mind off from work and other worries from the day. Dive deep into another person's world. You will at worst escape and at best, learn something new and interesting.
8) Finish your chores before bed and prepare for the next day. Wash the dishes, take out the trash, prepare your lunch. Remember that the state of your home reflects the state of your mind. If one is a mess, the other will be too.
9) Take good care of your dental, mental and physical hygiene before sleep with an established routine that you follow, no matter what. Even if you've had a crappy day, your routine will put you in the mindframe for a good night of sleep.
Now you know. Try out one, two or a few of these and you'll see a real improvement in your sleep.
Sweet dreams tonight!
Are there other tips and strategies you've found useful in getting a good night's sleep? Share them with the community in the Comments section below.
- -

Follow us @Blueprint2Thriv

Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

A Silly Weekend Will Make Next Week Better

An absolute MUST in our household :) A Silly Weekend Will Make Next Week Better

http://www.linkedin.com/today/post/article/20131011152452-36792-a-silly-weekend-will-make-next-week-better

5 Tips on How to Stop Being a Digital Slave

You know your wanna break the cycle! I sure do :) 5 Tips on How to Stop Being a Digital Slave

http://www.lifehack.org/articles/technology/5-tips-how-stop-being-digital-slave.html