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# Digital Wellness

Photo by Lianhao Qu on Unsplash

Your attention is the most valuable resource you own. Every notification, every algorithmic feed, every autoplay is designed to extract it. Taking it back is not a luxury — it is a prerequisite for any kind of awakening.

## The news fast

Try this: no news for one week. No headlines, no push alerts, no doom-scrolling. The world will continue. The things you actually need to know will reach you through people, not algorithms.

- Try a one-week news fast — no headlines, no push alerts, no doom-scrolling

After a week, notice: is your anxiety lower? Is your attention span longer? Are you more present with the people in front of you?

The 0% horror rule

Zero horror films. Zero true crime. Zero content that feeds fear. Your nervous system does not distinguish between a threat on screen and a threat in the room — the cortisol release is real.

## Curating what enters your mind

Replace passive consumption with intentional selection. Build a playlist of media that genuinely brings you joy — films, shows, documentaries that leave you feeling expanded, not depleted.

- Music: only songs where every word is positive. Natural classical, sacred frequency music (432 Hz, 528 Hz), instrumental pieces that create space rather than filling it.
- Images: keep a few favorite baby animal photos handy — on your phone wallpaper, on the fridge. It sounds simple, but the oxytocin release from cuteness is real and immediate. It's a quick return to heart center when you need it.

## Screen limits for yourself and family

Set boundaries you can actually keep:

- ScreenZen — makes you pause before opening apps, breaking the reflex loop.
- Kids360 — for children's devices, with transparent limits rather than secret surveillance.
- No screens in the bedroom. Charge devices in another room.
- Remove or mute one app that drains your attention
- Replace one hour of screen time this week with an outdoor activity

The point is to cultivate your agency and command over your tech, you should be the one in control.

## Replacing screen time with life

For every hour you reclaim from screens:

- Sit outside and do nothing
- Read something printed on paper
- Call someone you love
- Cook a meal from whole ingredients
- Write by hand

The internet is a tool. When it becomes the environment, you've lost the plot.

Related: Digital Sovereignty — when wellness meets infrastructure.

What's the first app you'll set a limit on today?

- Mark this sprout read

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