RESET ED SERIES

Your brain is constantly recalibrating; through sleep, focus, and the rhythms of your day.

What actually happens when rest is disrupted, why distraction drains more than your time, and how technology subtly rewires attention? You’ll learn practical ways to protect your mind’s clarity, improve memory, and reclaim focus in a world that never stops pulling at it.

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  • Sleep Hygiene Practices

    Place the tech in separate room

    Keep your devices in another room, and make it a no-exceptions practice that devices in bed are like shoes, simply not a fit.

    Stretch before & after

    Make it a one-minute practice to gently stretch before going to bed and as the first thing when you wake up.

    Morning sunlight exposure for 5 minutes

    Aim to get direct outdoor light within one hour of waking even on cloudy days.

    Evening lighting shift

    Overhead lights off, side lighting only. Avoid LED backlighting entirely, use warm lights if possible.

    Temperature drop

    Ensure your sleep environment is between 61°F and 66°F. A cool room helps body temperature decline; necessary for sleep onset.

    Caffeine protocol

    Wait at least 90 minutes after waking before consuming caffeine & avoid caffeine past 3pm.

    Pre-sleep Writing Offload

    Write down all unresolved tasks, worries, or loops before bed.

    This acts as a cognitive "offload buffer" to reduce night-time rumination.

    First hour offline

    Use an analog alarm clock to not check your phone for at least 60 minutes after waking.

    Let your attention orient inward before it reacts outward.

    Silent mornings

    Recognizing that silence is vital to cognitive processing and emotional stability, organize for a silent, unrushed morning.

    Tech Detox Strategies

    24-Hour No-Tech Day once a week

    Choose one day a week (bonus; together with your family) to switch off your phone & laptop (most doable on Sunday).

    Phone in grayscale with all icons hidden

    Set your phone to grayscale and remove all app icons from the home screen. Search manually if you want to access something. This increases intentionality and breaks impulsive loops.

    Study your screen time

    Your phone has a Screen Time feature specific times of the day you consume the most digital content (tip; you can check that during those times schedule-in a flow-zone

    No notifications, only inbox review windows

    Turn off all notifications on your phone and desktop. Schedule specific times to check messages, e.x. 12pm and 5pm only.

    Create a tech drawer

    At the end of the workday, you can place all devices in a dedicated drawer out of sight, where it’s not easily accessible.

    Buffer zone before bed 90 minutes minimum

    In the evening plan for non-screen activities only like paper-based reading, breathwork, stretches, or journaling.