Day 7: Digital Boundary Practice

Day 7: Digital Boundary Practice

No screens 60 minutes before bed.

Journal:

What discomfort came up?

What did I gain?

Commit to a digital boundary by turning off all screens at least 60 minutes before bed, allowing your nervous system to decelerate without artificial stimulation. Notice the impulses that arise—the urge to check messages, scroll, or seek distraction—and observe them without immediately acting on them. Pay attention to any discomfort such as restlessness, boredom, or anxiety, and consider what those sensations might reveal about your relationship with stimulation and silence. As the evening unfolds, observe what replaces screen time: perhaps slower breathing, clearer thoughts, deeper conversation, reading, reflection, or earlier sleep onset. Afterward, reflect honestly on what discomfort surfaced and what you gained in exchange—mental spaciousness, improved sleep quality, reduced cognitive overload, or a greater sense of presence.

Mountain Reflection: Just as climbers power down equipment and settle into stillness before nightfall to restore energy for the next ascent, where in your life do you need to intentionally “shut down” to recover fully? What restoration becomes possible when you allow darkness and quiet to do their work?