Welcome to the 10day “Brain Wash.” This is a reset for your brain and body.
You will transform your habits, your relationships, and the way you experience your life.
It starts with just 10 days of focused effort.
you could do this.
The idea is not to completely cut technology out of your life.
Instead you will overhaul your use of digital devices.
You will get what you need from technology while limiting its ability to hijack your time.
On Day 2, write down five things you are thankful for.
In addition, make a daily goal of thanking someone in person for something specific that individual has done.
This pop in of prosocial behavior helps youandthe person you’re thanking.
This will further bolster your empathy for others.
Instead, the idea is to do what is possible given your individual circumstances.
We’re asking you to spend at least 30 minutes today somewhere in nature.
You do not have to go to extremes.
Even in an urban environment, the benefits of nature can easily be enjoyed.
Now is the time to take a good look at what you’ve been eating.
The research on the health benefits of sleep is absolutely stunning.
Day 7: Medicate With Meditation
Meditation is one of the best ways to debug your mind.
Use Day 7 to try one form of meditation and continue the practice daily thereafter.
Expect this part of the plan to challenge you significantly.
That’s the whole idea!
Consider calling an old friend you haven’t spoken to in a while.
Day 9: Taking Stock
How’s it going?
Review any notes you’ve taken so far.
What parts of the plan were the most challenging?
What has been relatively effortless?
Did you feel like you wanted to skip your workout at the end of a stressful day?
Did you have trouble resisting free bagels at the morning meeting?
Ask yourself what might have contributed to these situations.
Day 10: Move Forward
Bravo!
You are on your way to a better life.
Adapted fromBrain Wash,copyright 2019 by David Perlmutter, M.D., and Austin Perlmutter, M.D.
Used with permission of Little, Brown and Company, New York.
