Updated: Jan 20
Description: What would happen this week if you took just one day to live your life offline, rather than escape your life online? Give Dr. Boogren's challenge a try this week, and let us know what happens (when you return to the screen later).
1. Check out Dr. Rangan Chatterjee's book, The Four Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life, here!
The Self-Care for Educators team cares about the content-accessibility for all educators. If you have trouble accessing the audio for the podcast, the transcription has been provided below.
Transcription: Hi, and welcome to episode 20. 20! I can't believe it! ... Of Self-Care for Educators. I am your host, Tina Boogren, and in this episode, I'm going to give you a challenge or an invitation to allow yourself to have one day of your week that's totally screen free. I love the idea of Screen Free Sunday or Screen Free Saturday.
This comes from ... I have been digging into and loving the book The Four Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life by Dr. Rangan Chatterjee ... I believe is how you say it again. It's called The Four Pillar Plan. We'll put a link in the show notes to the book ... He talks about establishing a Screen Free Sabbath ... so, a Screen Free Sunday, where he just says Every Sunday, turn off your screens and live your day offline. Oh my God. And, something about that appeals to me so much. Originally, I was planning to do an Offline October. I've done this in the past. It's part of the 30 day challenges that I love to do, where I take a break from my social media accounts, except for the Self-Care For Educators group. I can't take a break from that. That's my happy place. ... And, I just ... It didn't happen this year, with the election and everything going on. It just, it truly didn't happen. But, one of the commitments that I've made instead is to really be careful about my consumption. I try to really limit it, pay attention to my screen time, pay attention to how I'm feeling when I'm scrolling, because if there's something that isn't working, I am the biggest fan of unfollow or unfriend. Shut down.
I really, really, really try to set really clear boundaries around my social media. Yeah. But this ... when I read this in the book, I was like, Okay, this is even better. This feels right. More doable than walking away completely for the rest of my life or even for 30 days. It does feel like, Okay, I can do this one day a week. I'm so excited to try this, and I want you to try with me now. I know that this podcast comes out on Monday, and so if you decide to do this on the weekends ... you've got some days in between. So, maybe what you want to play with during the week this week is all those things that I just mentioned of maybe building some consciousness around your social media.
Maybe it's thinking about how often are you picking up your device. How much time ... If you've got an Apple phone, check your screen time. How much time are you spending? Are you even aware? And, as you're scrolling, check in with yourself. How's that making you feel? Who is it making you feel really anxious? Are there certain sites or certain people, or just certain types of social media platforms that maybe don't make you feel so great? And, have that awareness. I think it all kind of starts with awareness.
So, during the week ... this way to build that awareness ... Maybe jot some notes down, you know, in your journal or just in a ... memo on your phone. Just be real conscious of that so that then you can lean fully into during the weekend like to spend a full day, maybe both days ... Maybe. I don't know. Is that crazy? He's spending most Saturday and Sunday screen free, but that will kind of set you up for that. So, I think you'll appreciate it even more. Maybe you want to try this as a family. Maybe you all want to commit to this, and then I think you can combine this with some of the other invitations that we've talked about.
Go on an adventure. I give you permission to use your phone to take a photo, or I don't know, maybe just try it. Do we have to document and post everything? Maybe we just document and don't post it. Or, maybe woof ... maybe we don't even document on our phone. We just document it in our minds. Just want you to kind of lean into that. And, I'd love to hear if any of you guys do this or how you kind of manage and control your social media. I feel like this is something we need to talk about probably more than once, but I think this is a good starting place.
As always, thank you to Brooke for making this happen. Thank you to Marzano Resources and Solution Tree for this job I get to do every day, and as always a huge shout out to you. My absolute bad-ass Self-Care Squad. Oh, thank you for the incredible humans that you are. Oh, I just ... I love you. Thank you. Here's to ... an amazing week where we live our lives offline more than escaping online.