Week 1.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Deep Breathing | Walking | Reading/Cleaning | Walking | Deep Breathing | Walking/Social Media Fasting | Journaling |
| Do at least 10 minutes of deep breathing using the protocols described in the article. | Go on a walk. You can go alone, with a friend, with a pet, it doesn’t matter. Aim for at least 20 minutes. | -Find a book you want to read and read at least ten pages today. -Find a spot in your home that needs some cleaning or reorganizing. Everything from the bedroom to the work desk is fine. | Go on a walk. You can go alone, with a friend, with a pet, it doesn’t matter. Aim for at least 20 minutes. | Do at least 10 minutes of deep breathing using the protocols described in the article. | Go on a walk, just like the previous days. Aim for at least 20 minutes. Pause your social media use for at least 12 hours. | Get a journal and start writing. You can write about your worries and insecurities or your goals and how you plan to get there. |
Week 2.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Deep Breathing | Walking | Reading/Listening to Music | Exercise | Deep Breathing | Walking/Social Media Fasting | Journaling |
| Using the protocols described in the article, do at least 10 minutes of deep breathing. | -Go on a walk, just like the previous days. Aim for at least 25 minutes. -Journal or deeply think about the things you’re grateful for in your life. Try to list at least 20 different things. | -Continue reading the book you started. Try to read at least 10 pages. -Actively listen to an EP or album of your favorite artist/band. If you don’t have a favorite artist or band, just play anything you like and actively listen to the lyrics, the instruments, and the rhythm. | Workout for at least 30 minutes today. You can do anything: weightlifting, Zumba, swimming, it doesn’t matter. | Using the protocols described in the article, do at least 12 minutes of deep breathing | -Go on a walk, just like the previous days. Aim for at least 20 minutes. -Pause your social media use for at least 12 hours. | Get a journal and start writing. You can write about your worries and insecurities or your goals and how you plan to get there. |
Week 3.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Meditation | Exercise/Social Media Fasting | Reading/Healthy Food | Social Media Fasting/Gratitude | Meditation | Exercise/Reading | Sleep Schedule/Journaling |
| Try meditating for at least 5 minutes today. Find a comfortable spot without any distractions and focus only on your breath. Use diaphragmatic breathing. | -Workout for at least 30 minutes today. You can do anything: weightlifting, Zumba, swimming, it doesn’t matter. -Pause your social media use for at least 12 hours. | – Continue reading the book you started. Try to read at least 10 pages -Prepare at least one healthy meal today. Use the internet for some great recipes and ideas. | -Pause your social media use for at least 12 hours. -Journal or think deeply about the things you’re grateful for in your life. Try to list at least 20 different things. | Try meditating for at least 5 minutes today. Find a comfortable spot without any distractions and focus only on your breath. Use diaphragmatic breathing. | -Workout for at least 30 minutes today. – Continue reading the book you started. Try to read at least 10 pages | -Set up a sleep schedule for the following week. Try to get at least 8 hours of sleep per day. -Get a journal and start writing. You can write about your worries and insecurities or your goals and how you plan to get there. |
Week 4.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Meditation/Gratitude | Exercise/Healthy Food | Reading/Drawing | Exercise/Cleaning | Meditation/Nature | Dopamine Detox | Start A New Habit |
| -Try meditating for at least 8 minutes today. -Journal or deeply think about the things you’re grateful for in your life. Try to list at least 20 different things. | -Workout for at least 30 minutes today. -Prepare at least one healthy meal today. Use the internet for some great recipes and ideas. | – Continue reading the book you started. Try to read at least 10 pages -Prepare at least one healthy meal today. Use the internet for some great recipes and ideas. | – Workout for at least 30 minutes today. -Find a spot in your home that needs some cleaning or reorganizing. Everything from the bedroom to the work desk is fine. | -Try meditating for at least 8 minutes today. -Go out and enjoy yourself in nature today. Try to spend at least 45 minutes in nature. | -Try not to have no fun today. Literally. You are allowed to read, think, and meditate only. If you’re feeling overwhelmed by your thoughts, abort the detox. | Congratulations on completing the challenge and doing something for yourself! Pick one or two things you liked doing the most during this challenge and try to make a habit out of it for the future. The best-case scenario would be picking up everything from the challenge as a staple of your everyday routine in the future. |