Day One: Where is your time going?
Do some soul searching. When was the last time that you felt truly free? It probably wasn't the other day when you got stuck in your Facebook news feed for 25 minutes when you meant to just go in and send one message.
Maybe that was me. Oops. But maybe you've done the exact same thing. Or maybe you've spent six hours of your day binge watching Netflix. Recognize where your time is going. Ten minutes here and there, or a few hours a day may not seem like a lot right now but trust me the time adds up. This time is basically stolen from you.
Most people also don't feel particularly fulfilled after scrolling for half an hour or watching an entire season of something in a week. Usually once you finish that season, it's just like, what's next?
Do you know what two things rarely seem to go together? Stress and fulfillment. More on that later.
For day one, your task is to recognize where your time is going. Be radically honest with yourself. Take notes all day. Write down every time you open social media and how long you spend on it. Write down what shows you watched and how long you sat in front of a screen - this gets fun when you time how long each commercial is and find out how much time you're being fed advertisements.
Ideally you'll keep this time diary for the entire seven days. But getting one full day in will at least give you an idea of where your time goes.
Day Two: What can you let go of?
Now that you have an idea of what is sucking up your time, it's time to make some decisions.
If you realize that over the course of one day, you spent an accumulated two hours of your time on the Facebook app, it may be time to delete the app. I'm not saying delete your account, just make it less easily accessible. Instead, give yourself 25 minutes at the end of the day to go through your news feed on your laptop or computer. Set a timer & stick to it.
Let go of the things that steal your moments.
The moments that make up your day are the moments that make up your life. Do you want to spend it scrolling?
Release the things that aren't bringing you bliss to create space for happiness to grow.
Day Three: What are you grateful for?
Create a gratitude practice.
One really simple way to do this is to keep a gratitude journal by your bed and write in it morning and night. In the morning, write down three things that you feel grateful for. And at night, write down three things that you are grateful for that happened that day.
Now I've already suggested that you keep a time diary for the week so if you're like, dude, I hate writing why are you making me write every day? Then another sweet way to practice gratitude is to do a daily gratitude meditation.
You can totally find guided gratitude meditations on the Mindbliss app, or on YouTube, or any site that has meditation videos. One of my favourite gratitude meditations actually comes from the Tim Ferriss podcast. This meditation with Tony Robbins is super short, 11 minutes total. It's an excerpt from their full podcast. The full episode is amazing if you're into listening to podcasts, but if not just do the short meditation piece.
Eventually gratitude becomes a habit. It is literally a muscle that you build up. Once that muscle is strong, you'll begin to feel gratitude spontaneously throughout the day. Maybe you'll feel grateful every time you feel the warm sun on your skin, or every time you see a flower. These are moments of beauty. Look at you, getting those moments back!
Day Four: What jewels are you hiding?
This is where we get into fulfillment. Each and every one of us has something that lights our soul up. I love this quote from Big Magic by Elizabeth Gilbert, "The universe buries strange jewels deep within us all, and then stands back to see if we can find them."
Today you're going on a treasure hunt.
Think back to the last time that you felt truly, blissfully, free. Maybe it was last month, maybe it was in childhood. We are all creative creatures. What was it that as a child you loved to do? Maybe you danced, or played sports, or ice skated, or made crafty things. Maybe you loved to tell elaborate stories, or sing, or color.
I was in love with art. I loved to sew Barbie clothes and draw and write poems. Now I know that as an adult I need to write and paint and make things to fulfill my inner creator. This is a non-negotiable. And when I neglect these needs, my inner creator turns into one of those hangry beasts from the Snickers commercials. Not cute.
Do you know what happens when you don't eat for a long time? At first there are regular signs of hunger like the stomach growling. But after some time those signs subside. It becomes a dull ache. Something that you learn to live with, to cope with. It becomes background noise. (Until eventually it becomes literally all you can think about)
Your jewels, your talents, your creative needs have always been there. But because the body doesn't physically need for you to create to survive, those needs become background noise. A dull ache, a feeling of emptiness. Something missing.
Stress & fulfillment cannot co-exist.
Find out what it is that would fulfill you. Maybe your jewel is listening to people. Beautiful, go volunteer at an elderly home and listen to the stories of their youth. Maybe your jewel is dancing. Beautiful, take a dance class once a week or make it a habit to go dancing once a week. Maybe your jewel is yoga. Beautiful, do it #everydamnday.
Make these things a priority.
Day Five: What moves you?
What literally moves you? Movement is medicine. I've said it a thousand times and I'll say it another million. Movement is medicine.
Your body is built to move. It is not built for this world that we've created. It is built to climb, to run, to crawl, to dance. Your body should move in every way, every day.
But not everyone has time for that. So make it a point to move in some way every day. And make it a point to change the way that you move as often as you can.
Exercise releases endorphins. Simple. It relieves stress. But when we're stressed we don't think that we have time to exercise. When in reality, it would ease our suffering.
Often the thing that you resist is the thing that you need most.
If you are already a regular yoga practitioner, then change up your routine. If you're a dedicated Barkan method practitioner, then switch to a Budokon class instead. Just try something different - even Pilates or a bootcamp class. Nothing good grows from stagnation.
Overall, the most important thing here is to move.
Day Six: Where is your mind?
Come back to the moment.
When you're stressed, your mind is not here. Your mind is probably trying to juggle all of the things on your plate and spinning in a vortex of repeating negative thoughts and worries.
So come back.
When you are at home or at work there is nothing stressful actually happening. You won't be eaten by a dinosaur. You won't be chased by a bear. It's all good. The problem is that it doesn't feel good in the mind. And your entire experience happens within the mind.
Try sitting or lying down and taking a slow scan of your body. Notice exactly how your body feels in this moment, starting from the bottoms of the feet and moving your way up to the scalp. Notice each and every muscle, every joint, notice the sensation of clothing on your skin, notice the surface that you're sitting or lying down on, notice the sensation of hunger or fullness in the belly. Get completely plugged in to your body.
Bring your awareness to your breath. Breathe deeply. Even if it's only for five minutes. Coming back to the moment will significantly reduce, if not eradicate your stress.
Do this every time you feel stressed. Every day if you have to. Until it becomes a reflex.
Do not let stress steal your moments. Live in the here & now.
Day Seven: Who's in charge?
Who's in charge? You? Or your thoughts? How do you take back control?
Just kidding. Meditate.
Become the observer.
Meditation helps you to train your brain to observe your thoughts, rather than attach to them. So when your head starts spinning with stressful thoughts, instead of getting caught up in them you observe them and let them pass.
Start a meditation practice. Start small, just five minutes a day. After five days, move up to six. And then add another minute every day until you make your way up to whatever amount of time you can set aside. Maybe that's 20 minutes once a day, or maybe that's an hour in the morning and an hour before bed.
I use the Mindbliss app for guided meditation, but you can meditate on your breath as well. They have meditation journeys that you can do which usually start as shorter amounts of time and gradually add a little time. Find one for stress relief!