A free 14 day challenge with Constanze
Slow Burn
Rewire Your Nervous System
Fourteen days of small daily practices to come down from the scroll, the cart and the constant hit of more.
No new routine to perform. Just your body, a little less noise and a few minutes a day.
Start here
Welcome
Press play before anything else. It is a few minutes of me telling you how the next two weeks will work and why smaller is the point.
How to prepare
You need very little. A notebook you like, your phone in another room for the practices, and ten minutes you can protect.
Pick one anchor in your day, like your first coffee or the car before you turn the key. Attach each practice to it.
Join the free community so you can share what you notice. The small things count the most.
Week One
Coming down
This week is about noticing how loud it has been. Each day is one small practice and one question to sit with.
Day 1. Orient
Let your eyes land on something that feels pleasant and stay there a little longer than feels useful. Notice what your breath does.
Where did you catch yourself pausing today?
Day 2. The first hour
Leave your phone alone for the first hour after you wake. Put your feet on the floor and let the morning arrive before the feed does.
What did you reach for, and what were you hoping it would give you?
Day 3. Oxytocin bathing
Three short breaks today. Touch something that feels good, a blanket, an animal, your own forearm, and let your hand rest there.
Where in your body did the pleasure land?
Day 4. One thing at a time
Pick one task today and do only that. No second screen, no tab open to something else. Notice how quickly your hand wants to move.
What came up when nothing else was allowed in?
Day 5. The cart
Open nothing that sells. If you feel the pull to browse or buy, stop and put a hand on your chest. Let the urge rise and pass.
What were you really shopping for?
Day 6. A slow evening
Switch the screens off an hour earlier tonight. Warm light, something to touch, something to taste. Let the evening be long.
What did slowing down feel like in your body?
Day 7. Look back
Read what you wrote this week. Choose the one practice that landed most, not the one that sounded best, and keep it going into Week Two.
What did you notice coming back to it again and again?
Guided practices and replays
The audio and video for each practice will live here, so you can press play wherever you are. Live call dates and recordings appear below as we go.
Week Two opens on the 19th
Come back here when Week One is done. Until then, go slowly.