Happy New Year: Tips on Creating A Digital Wellness Plan


Happy New Year and Happy Digital Sisterhood Wednesday!

This month, the Digital Sisterhood Network (DSN) is focused on the topic, “Creating Your Digital Wellness Plan.” In an effort to help you incorporate more digital wellness moments in your life, we have included an excerpt from Ananda Leeke’s new book, Digital Sisterhood: A Memoir of Fierce Living Online (available on Amazon as a Kindle download and a paperback book). The excerpt provides tips on how to create your own digital wellness plan. We hope you find these resources helpful. Please be sure to visit the DSN web site tomorrow for a blog post about living as a Flowista, a woman who unplugs from her digital devices from time to time.

Cover Art by Dariela Cruz

Cover Art by Dariela Cruz

Excerpt from Appendix C of Digital Sisterhood by Ananda Leeke –  Copyright 2013 by Madelyn C. Leeke.

 
Creating Your Digital Wellness Plan
A digital wellness plan is a gift you give yourself to help manage your time online with mindful self-care practices. Mindful self-care practices encourage you to slow down, become aware of how you spend your time online, and identify and take small steps towards having a healthier digital life. Examples include breathing exercises, journaling, massage, meditation, physical movement (walking, running, yoga, and aerobic classes), rest (naps and a good night’s sleep), setting time boundaries, and using time management tools (HootSuite, TweetDeck, and an editorial calendar) to schedule your blog and social media posts.
TIP 1: BREATHE!
 
  • Before you begin thinking about your digital wellness plan, find a comfortable seated position in your chair. Come to the edge of your chair and place your feet flat on the floor. If you are wearing glasses or shoes, take them off to relax. Create hip width distance in between your legs. Take a deep breath through your nose and exhale it through your mouth. Notice how you feel. Now do it SEVEN more times.
  • When you breathe intentionally and deeply, you invite yourself into the present moment.  The more you breathe intentionally and deeply, the more open you become to PEACE.  When you have PEACE, you are free to IMAGINE. Your imagination helps you DREAM. Your dreams help you CREATE and INSPIRE others in your blog, business, career, and family.
  • Four Takeaways from Breathing: Breathing creates Peace. Peace helps you Imagine. Your imaginations helps you Dream. Your dreams help you Create and Inspire.
  • Breathing Exercise: Take SEVEN deep breaths. Inhale through your nose and exhale through your mouth to release any stress or pause any thoughts or to do lists you carried with you into this moment.
TIP 2: BREATHE AND WRITE WHY YOU NEED TO PRACTICE SELF CARE IN YOUR DIGITAL LIFE.
  • Take SEVEN deep breaths. Inhale and exhale through your nose. Ask yourself why you need to practice self-care in your digital life. Use the next 10 to 20 minutes (or more if you need it) and a piece of paper, journal, smartphone, iPad, tablet, laptop, or desktop computer to write or type your response to the following writing prompt: “I need to practice self care in my digital life because _________________ (fill in the blank).”
TIP 3: BREATHE AND WRITE WHAT YOU NEED TO PRACTICE SELF CARE IN YOUR DIGITAL LIFE.
  • Take SEVEN deep breaths. Inhale and exhale through your nose. Ask yourself what you need in your digital life to practice self care. Use the next 10 to 20 minutes (or more if you need it) and a piece of paper, journal, smartphone, iPad, tablet, laptop, or desktop computer to write or type your response to the following writing prompt: “To practice self care in my digital life I need _______ (fill in the blank).”
  • Feel free to include the amount of time you need on a daily, weekly, monthly, or yearly basis to unplug. Consider taking sabbaticals or vacations from your digital life, too!
  • Share the types of activities you can do to rest, relax, and recharge.
  • Identify one or two people in your life that you can ask to be your accountability partner. An accountability partner is someone who will gently remind you to practice self care in your digital life.
  • If you can, give yourself a start date for launching your digital wellness plan.
Just in case you need more suggestions for creating mini unplug moments, I have included a list of my favorites below:
  • Before you get out of bed, incorporate breathing exercises into your morning routine by taking SEVEN deep breaths. Place your hand on your heart as you inhale and exhale through your nose.
  • Establish FIVE minutes of “soothing your soul time” at the end of your day. UNPLUG from your electronic devices. Start with playing your favorite music. As you listen to the music, take SEVEN deep breaths. Inhale through your nose and exhale through your mouth. As you exhale, release any thoughts, stress, to do list items, or emotions that may prevent you from being in the present moment.
  • While you’re working during the day, UNPLUG from your electronic devices and take a THREE minute break by inhaling and exhaling through your nose three times.
  • During your morning and evening commutes, UNPLUG from your digital devices and take FIVE deep breaths (inhale and exhale through your  nose) before you turn your car or motorcycle/scooter, start to bike, or when you sit down on public transportation.
  • Before answering your phone, take a deep breath (inhale and exhale through your nose).
My Final Thoughts
Remember to be patient with yourself as you make changes in your digital life. Take baby steps. Celebrate your victories, no matter how small or big they are. Enjoy your digital wellness journey!

Digital Sisters Join #DSUnplugged Weekend on July 20-21


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Happy #DigitalSisterhood Wednesday Digital Sisters!

You are cordially invited to join the Digital Sisterhood Unplugged Weekend on July 20 and July 21. It’s easy to participate. All you have to do is to slow down and take a break from your to-do list, digital life, and electronic devices for 5 to 15 minutes, 30 minutes, an hour, a half-day, a full day, or an entire weekend. It’s up to you to choose and commit to a timeframe that  works best for you. If you’d like to join us, check out the list of resources below. Also, use the #DSUnplugged hashtag to share your plans, comments, and questions on our Facebook and Twitter pages.

#DSUnplugged Weekend Resources

Unplugging Resources

Self-Care Resources

When you unplug, you become a Flowista. Celebrate your Flowista self! #DSFlowista

When you unplug, you become a Flowista. Celebrate your Flowista self! #DSFlowista

One last thing! When you unplug from your digital life and to-do lists (even if it is for five minutes each week), you become a Flowista. A Flowista is a woman  who unplugs from her digital life and tech devices for periods of time so she can recharge and take care of herself; and encourages women to unplug from their digital lives by incorporating mindfulness and self-care practices.

Join Summer 2013 #DSUnplugged Weekends


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Happy Digital Sisterhood Wednesday!Happy Early Summer (officially begins on June 21)!

We are at the six-month mark of 2013. Have you taken time to stop and reflect on what you have been feeling, doing, and experiencing in the past six months? If the answer is no, maybe, or I don’t know, then join the Summer 2013 Digital Sisterhood Unplugged (#DSUnplugged) Weekends. The first one kicks off on June 22 and 23. If you are looking for guidance on how to get started, read the list of suggestions and reflective questions below.

1) Take a pause for the cause right here and right now. Go on and breathe deeply. Yes, take some time now to breathe deeply seven times. Inhale through your nose and exhale through your mouth. Feel free to make a soft or loud sound of “ha” when you exhale.

2) Now that you have taken your deep breaths, continue breathing in and out through your nose as you look at the photos below and answer the questions silently or out loud.

  • Are you a digital multi-tasker?
  • How often do you talk on your smartphone in between working on your iPad, tablet, laptop, or computer a lot?
  • How much time are you connected to your digital devices during your day and week?
  • How many minutes or hours do you spend sitting each day and week?
  • Are you very attached to your digital devices (always in your hands)?
  • Do you feel off balanced, overwhelmed and ready to throw up your hands and let out a scream, out of energy, or pulled in many directions after being online?
  • Do you have a regular self-care practice?

Photo Credit: Leigh Mosley www.leighmosley.com

Photo Credit: Leigh Mosley http://www.leighmosley.com

Photo Credit: Leigh Mosley - www. leighmosley.com

Photo Credit: Leigh Mosley – www. leighmosley.com

Photo Credit: Leigh Mosley - www. leighmosley.com

Photo Credit: Leigh Mosley – www. leighmosley.com

Photo Credit: Leigh Mosley - www. leighmosley.com

Photo Credit: Leigh Mosley – www. leighmosley.com

Photo Credit: Leigh Mosley - www.leighmosley.com

Photo Credit: Leigh Mosley – http://www.leighmosley.com

3) Taking a break or unplugging from your digital life and to-do lists may be just the thing you need to do to relax, recharge, reflect, and enjoy your summer. That’s why Digital Sisterhood Network is inviting you to participate in the #DSUnplugged Weekends on June 22 and 23, July  20 and 21, and August 24 and 25. We created #DSUnplugged Weekends to encourage women to slow down and take a break from their digital lives and electronic devices once a month. The break could be 30 minutes, an hour, a half-day, a full day, or an entire weekend. It’s up to each woman to choose and commit to a timeframe that  works best for her. If you’d like to join us, check out the list of resources and photo activity suggestions below. Also, use the #DSUnplugged hashtag to share your plans, comments, and questions on our Facebook and Twitter pages.

When you unplug, you become a Flowista. Celebrate your Flowista self! #DSFlowista

When you unplug, you become a Flowista. Celebrate your Flowista self! #DSFlowista

4) One last thing! When you unplug from your digital life and to-do lists (even if it is for five minutes each week), you become a Flowista. A Flowista is a woman  who unplugs from her digital life and tech devices for periods of time so she can recharge and take care of herself; and encourages women to unplug from their digital lives by incorporating mindfulness and self-care practices.

#DSUnplugged Weekend Resources

Unplugging Resources

Self-Care Resources

#DSUnplugged Weekend Photo Activity Suggestions

Turn off your digital devices, unplug, and go for a walk or run in nature.

Turn off your digital devices, unplug, and go for a walk or run in nature.

End your day early, unplug, and light some candles. Play some music. Pour yourself something lovely to drink. Sit quietly and take in the moments.

End your day early, unplug, and light some candles. Play some music. Pour yourself something lovely to drink. Sit quietly and take in the moments.

Practice yoga in bed to unplug!

Practice yoga in bed to unplug!

Unplug and take a yoga class outside with your digital sisters.

Unplug and take a yoga class outside with your digital sisters.

Pour yourself a cup of tea or coffee to unplug!

Pour yourself a cup of tea or coffee to unplug!

Unplug and take yourself on a "me" date at a local cafe, Starbucks or Argo Tea. Read a magazine. Write in your journal.

Unplug and take yourself on a “me” date at a local cafe, Starbucks or Argo Tea. Read a magazine. Write in your journal.

Unplug and get a mani-pedi with cool colors like purple!

Unplug and get a mani-pedi with cool colors like purple!

Unplug and hang out with one of your digital sisters in person (Xina Eiland and Ananda Leeke).

Unplug and hang out with one of your digital sisters in person (Xina Eiland and Ananda Leeke).

Become an artist and unplug so you can make a collage that celebrates you taking great care of yourself.

Become an artist and unplug so you can make a collage that celebrates you taking great care of yourself.

Unplug and savor something sweet. Cupcakes? Strawberries? Mangos? Water melon? Yogurt? Ice cream? Sorbet?

Unplug and savor something sweet. Cupcakes? Strawberries? Mangos? Water melon? Yogurt? Ice cream? Sorbet?

Unplug and have a spa day!

Unplug and have a spa day!

Unplug and listen to music like Keiko Matsui's Dream Walk CD.

Unplug and listen to music like Keiko Matsui’s Dream Walk CD.

Unplug and see where the moment takes you! Enjoy!

Unplug and see where the moment takes you! Enjoy!

Special Invitation for Washington, D.C. Area Residents:

If you are in the D.C. area on Sunday, June 23 at 9:00 a.m., join Digital Sisterhood Network founder Ananda Leeke, a registered yoga teacher, for a free kind and gentle yoga class (30 minutes) in Malcolm X-Meridian Hill Park.  Click here for details.  Also, sign up for Ananda’s free 30 minute yoga classes in the park (June – November).

Join Digital Sisterhood Network for Digital Sisterhood Unplugged Weekends from March to December 2013


DSN_LLL150Happy Digital Sisterhood Wednesday! Happy First Day of Spring!

Springtime offers us an opportunity to check in with ourselves to see what’s been happening since we started the new year. How is your year going so far? Springtime also offers us space to renew and recharge ourselves with healthy living choices and practices. How are you renewing and recharging yourself?

Spring flowers by Ananda Leeke

Spring flowers by Ananda Leeke

This Spring, Digital Sisterhood Network’s Leadership, Lifestyle, and Living Well Initiative has been inspired by Spelman College’s Wellness Revolution to relaunch the Digital Sisterhood Unplugged Weekends Initiative (#DSUnplugged) to encourage women to slow down and take a break from their digital lives and electronic devices once a month. The break could be 30 minutes, an hour, a half-day, a full day, or an entire weekend. It’s up to each woman to choose and commit to a timeframe that  works best for her. If you’d like to join us on our 2013 #DSUnplugged Weekends, check out the schedule below and use the #DSUnplugged hashtag to share your plans, comments, and questions on our Facebook and Twitter pages. We’ll also be posting more blogs with digital wellness resources and tips on how to unplug and take better care of yourself while you are online in the coming days, weeks, and months.

Unplug from your digital life once a month!

Unplug from your digital life once a month!

#DSUnplugged Weekend Schedule

  • March 23-24
  • April 27-28
  • May 25-26
  • June 22-23
  • July 20-21
  • August 24-25
  • September 28-29
  • October 26-27
  • November 23-24
  • December 28-29