The Nosurf Evening Protocol - A starting point for beginners

Hello everyone,

Over the last few weeks I've received some feedback that this subreddit lacks something to do. Meaning that users come here, they read the info and want to participate, but they don't know how to actually make changes in their lifestyles.

I've been trying to think of something that will work for everyone and I think focusing on your evening routine is a great starting point. This is something I do personally and it's made a big difference in my quality of life. It's so simple that it might underwhelm you but please give it a try for a few weeks and you'll be amazed and how relaxed you feel at night and how refreshed you feel in the morning. Sleeping well makes you want to use the internet less.

2 hours before bed:

• Stop using all electronics. This means no phone, no tablet, no kindle, no PC, no TV.

• Find a positive activity to spend the next hour on. I like to do some mobility exercises, take a walk, and then journal.

• Then meditate for 15-20 minutes. If you've never meditated before try a simple guided medtation like this: http://www.fragrantheart.com/cms/free-audio-meditations. Pick one at least 15 minutes long.

1 hour before bed:

• Read a fiction book. If you don't like to read I suggest picking up a copy of the Harry Pottter. It's very easy and enjoyable for all ages.

Results:

For years I had issues falling asleep. I never considered that it could be related to the stimulation from my smartphone and my laptop late at night. Since doing this I fall asleep quickly, sleep deeply, and wake up refreshed. I don't have to drink coffee anymore and rarely have to set an alarm on my phone. But the most interesting observation was that it reduced my urge to engage in seemingly benign addictive activities like redditing, YouTube, video games etc.

Why this works:

Poor sleep is directly tied to your desire to participate in addictive activities. So the better you sleep the less you'll want to mindlessly browse. This is a great starting point because it effectively kills 2 birds with 1 stone, you reduce your internet use and you reduce your desire for internet use.

This is a very "simple" starting point and that's why it was suggested. There's going to be a lot more in the future but I think this is a good place to start as it'll make the harder changes easier to implement and adhere too.