Week 1 (10/20/2026)
Week 1 Home Practice
For week one, no need to change your technology habits.
1) I’d like you to focus on one recurring moment in your day. For example, waking up in the morning, waiting in line, checking work email, or eating—and simply notice:
“What happens just before I reach for my phone/laptop/tablet/smart watch?”
Write to your class buddy one example from your day: trigger / feeling / action / after-effect.
Eg: I saw an email (trigger) that made me anxious (feeling) and I went to Instagram (action) and then I felt awful (after-effect).
You might also want to keep a daily log for yourself.
2) Notice what happens somatically to your hands every time you engage with technology.
Have fun! Keep it light.
Week 2 (10/27/2026)
Week 2 Home Practice
1) Choose one relational technology boundary for the coming week.
Examples:
- No phone during meals
- Phone outside the bedroom at night
- One conversation a day with no device present
- Don’t check messages while someone is talking
- One technology-free transition period each day
Keep it small and specific.
Write to your class friend one example from your day where you were able to uphold your commitment and how that felt OR where you weren’t able to follow through and how that felt.
2) Please pay attention to your eyes every time you engage with technology.
Remember, you can always begin again.
Week 3 (11/03/2026)
Week 3 Home Practice
I decided to offer something to work with since we have a gap of two weeks before we’ll meet again. This is entirely optional.
- If you’re working with removal/wise restraint, then it might have opened up some space in your body/mind/heart and schedule. Reflect on what you might add in instead of reaching for that tech habit. Is it onward leading? Nourishing? Joy giving? Embodied? Learning or growth oriented? Pleasing? Of service? Aligned with your values?
Try it out! Remember to enjoy and have fun and it’s okay to encounter discomfort if you’re going for something new or unfamiliar or your system misses the ease of the tech habit.
- Notice how this new thing feels in your body when you engage with it.