My Screenless Weekend

Here’s what happened when I turned off all my devices for an extended weekend…

In 2016, I managed a web-app project targeted at 14-18 year olds. As part of our direct field research, I interviewed target audience members on their device usage and their time online. Here were some interesting statistics on the device usage and online habits of our 14-18 year olds during a typical school day:

  • 60% spent up to one hour on a PC
  • 66% spent between two and four hours on their phones
  • Online usage averaged at just over three and a half hours
  • 13% spent between nine and twelve hours on devices

During the weekend, the largest majority, which was one third, of the target audience spent between nine and twelve hours online in one day.

At the time, these statistics shocked me. However, recently, I have noticed how stressed my eyes were feeling. The major symptom of this was when my eyes struggled to focus between looking at my phone close up, and then looking up to a television three metres ahead of me. I decided to review my own device usage and online habits.

On a work day, I often spend between eight and twelve hours a day on a device, with nearly all of it being online. I’m a first wave millennial and grew up enjoying the outdoors as well as console gaming on a Nintendo SNES and Gameboy. It was definitely a better balance than the one I have now. It’s clear that I’ve lost that balance, so I set myself a challenge to turn off all devices for a good eighty hours between a Thursday night and a Monday mid-morning, away from home, to kick-start a more balanced screen routine. I had a great appreciation for what happened.

My screenless weekend became an unexpected wake-up call… literally. At home, my Lumie wakes me up. I didn’t have this whilst away. I would have used my phone as my alarm clock, but hadn’t thought about this when packing. Neither had I thought about how I’m going to tell the time! This revealed to me how much I rely on my phone for keeping schedule and to a degree, dictate my actions of the day. I was at the mercy of a friend to wake me up on time, and either had to measure the time by looking at the daylight outside the window, or finding a clock in the house. I found this to be an incredibly liberating experience. It reminded me that there is only so much in my life that I’m in control of, and that it has been a long time since I could simply ‘BE’ for a period of time longer than one hour, as opposed to ‘DO!’. It connected me to a deeper freedom that opened up the door to a beautiful perspective of life. Disciplining myself to turn phone, laptop, iPad and TV off restored an essence of clarity and openness to the world outside of myself, not to mention clarity of sight. So by the third day, not only had my physical eyes freshened up, but it appeared that my interior sense of sight (my perspective) had also received a ‘screenwash’. It’s something I’ll assess when putting together my personal 2020 goals during the month of December!

 

Clarity Club Newsletter

 

12 week LIVE online Healthy Eating & Wellbeing Programme – Winter 2020

 

12 week healthy eating wellbeing programme - Jan 20An action-focused Healthy Eating & Wellbeing Programme designed to progress you into looking, feeling and BEing healthier by Spring 2020!

Education. Accountability. Support. Action plan. Fun. Achieve.

 

Dates: On Tuesdays from 7th January – 31st March 2020 @ 20:00 GMT (London time). Half term (18th February) is taken into consideration.

Location: LIVE online webinar (Presentations delivered live online) + Live community forum available for accountability and community support.

Presented by: Claz Gomez – Healthy Eating & Wellbeing Therapist and Accredited Life Coach.

Cost: £54 for the entire programme. Includes online forum support. Individual coaching is available at additional cost. No refunds permitted within 7 days of the start of the programme.

Format of the session: 20-30 min of webinar teaching. 10 min breakdown of weekly activities. 20 min live Q&A with coaching.

Format of the week: Each person will be challenged with a set of tasks or activities to strive toward throughout the week. One of these is to motivate and support each other on the Winter 2020 Healthy Eating & Wellbeing Programme online forum (only nicknamed the HEW crew).


Outline

Week 1: Your Current Lifestyle & History

  • Description: Change behaviour and its impact on our general wellbeing, Personal eating history, Assessment of daily routine, Your weekly diary, Identify ‘red zone’ issues, Your body type.
  • Knowledge: Know thyself and thy history!

Week 2: Goals

  • Description: Establish your SMART goals for long-term effective change.
  • Knowledge: Your Why, Set Better Goals, Behaviour Goals

Week 3: Integrative energy intakeTOC - 8 Wellbeing Keys - White Background

  • Description: Enhance your intake of energy into the ‘healthier’ zone in all 8 areas of wellbeing. Primary focus on nutritional energy.
  • Knowledge: Essential nutrients for the human body, choosing the most appropriate diet for your goals that doesn’t allow you to compromise on the other 7 areas of your wellbeing. Time vs money vs wellbeing.

Week 4: Menu Planning & Healthy Food Preparation Skills

  • Description: What’s in your kitchen? What shouldn’t be in your kitchen? Re-arrange your diary so that you make time to prepare your own meals. Plan for the week.
  • Knowledge: Kitchen clean up, Being prepared, Weekly meal planner, Healthy snacking available from your own cupboards.

Week 5: Self-awareness, Moderation, and Portion Sizes

  • Description: Eat for your body type. 3 strategies to prevent overeating. Self-awareness, body awareness. Tracking your fullness level. Change what isn’t working.
  • Knowledge: Macro breakdown for your body type, Recommended portion size guide, Moderation, Calorie education.

Week 6: Healthy Eating Check-in + Review

  • Description: Use this week to catch up on the lessons and guides, really plan your shopping list and meal prep, ask questions, share where you are stuck, get involved in the community forum, etc.! Repeat often until things become a habit!
  • Goal check in – how are you doing? Struggle? Schedule a meeting/call?

Week 7: Wellbeing Check-in + Review

  • Description: Use this week to review your progress, assess the impact of your changes on the other 7 areas of your wellbeing (e.g. emotional, occupational).
  • Overall wellbeing check & impact assessment. Behaviour change checklist.

Week 8: Metabolism & Physical activity

  • Description: Adding exercise to the picture.
  • Knowledge: Metabolism education (incl. hormones leptin & ghrelin), HIIT + Strength Training

Week 9: Sleep, Stress, + Self-care

  • Description: The difference between self-care and self-comfort, the impact stress has on your body (and goals), and creating a healthy sleep routine.
  • Knowledge: Hydration, Good + Bad Stress, Caffeine effects, Self-Care, Sleep, Recovery, Wellness Pyramid

Week 10: Detoxing, Fasting and Finding what might be right for you

  • Description: Detoxes, gut health, and intermittent fasting…
  • Knowledge: Detoxes, Gut Health, Pre-biotics and pro-biotics, Fasting

Week 11: Movement

  • Description: While strength and cardio work is useful, your most optimal results you will come from NEAT movement and healthy eating as becoming a daily priority.
  • Knowledge: NEAT Movement

Week 12: Living out your sustainable change

  • Description: Your change journey
  • Knowledge: The Change Formula & using it to your advantage moving forward.

 

Bookings now open

with a 25% discount until Christmas Day!

 

hewsum19 booking button

12 week online Healthy Eating & Wellbeing Coached Programme

12 week healthy eating wellbeing coaching programme 02

Coaching you into a sustainable healthy lifestyle for life.

Education. Accountability. Support. Action plan. Fun. Achieve.

UPDATE: This programme has been postponed until January 2020.

More information to follow.

 

Dates: On Wednesdays from 5th June – 18th September 2019 @ 21:00 BST (London time). There is a summer break on dates 7th-28th August, resuming back on 4th September.

Location: Online (Presentations delivered live online, and community forum available for accountability).

Presented by: Claz Gomez – Accredited Life Coach and Healthy Eating & Wellbeing Therapist.

Cost: £36 (+processing fees) for the entire programme + online forum support. Individual coaching is available at additional cost. No refunds permitted within 7 days of the start of the programme.

Format of the session: 20-25 min of webinar teaching. 10 min breakdown of weekly activities. 20 min live Q&A with coaching.

Format of the week: Each person will have a set of tasks of activities to strive for throughout the week. One of these is to motivate and support each other on the Summer 2019 Healthy Eating & Wellbeing Coaching Programme online forum.


Outline

Week 1: Your Current Lifestyle & History

  • Description: Change behaviour and its impact on our general wellbeing, Personal eating history, Assessment of daily routine, Your weekly diary, Identify ‘red zone’ issues, Your body type.
  • Knowledge: Know thyself and thy history!

Week 2: Goals

  • Description: Establish your SMART goals for long-term effective change.
  • Knowledge: Your Why, Set Better Goals, Behaviour Goals

Week 3: Integrative energy intakeTOC - 8 Wellbeing Keys - White Background

  • Description: Enhance your intake of energy into the ‘healthier’ zone in all 8 areas of wellbeing. Primary focus on nutritional energy.
  • Knowledge: Essential nutrients for the human body, choosing the most appropriate diet for your goals that doesn’t allow you to compromise on the other 7 areas of your wellbeing. Time vs money vs wellbeing.

Week 4: Menu Planning & Healthy Food Preparation Skills

  • Description: What’s in your kitchen? What shouldn’t be in your kitchen? Re-arrange your diary so that you make time to prepare your own meals. Plan for the week.
  • Knowledge: Kitchen clean up, Being prepared, Weekly meal planner, Healthy snacking available from your own cupboards.

Week 5: Self-awareness, Moderation, and Portion Sizes

  • Description: Eat for your body type. 3 strategies to prevent overeating. Self-awareness, body awareness. Tracking your fullness level. Change what isn’t working.
  • Knowledge: Macro breakdown for your body type, Recommended portion size guide, Moderation, Calorie education.

Week 6: Healthy Eating Check-in + Review

  • Description: Use this week to catch up on the lessons and guides, really plan your shopping list and meal prep, ask questions, share where you are stuck, get involved in the community forum, etc.! Repeat often until things become a habit!
  • Goal check in – how are you doing? Struggle? Schedule a meeting/call?

Week 7: Wellbeing Check-in + Review

  • Description: Use this week to review your progress, assess the impact of your changes on the other 7 areas of your wellbeing (e.g. emotional, occupational).
  • Overall wellbeing check & impact assessment. Behaviour change checklist.

Week 8: Metabolism & Physical activity

  • Description: Adding exercise to the picture.
  • Knowledge: Metabolism education (incl. hormones leptin & ghrelin), HIIT + Strength Training

Week 9: Sleep, Stress, + Self-care

  • Description: The difference between self-care and self-comfort, the impact stress has on your body (and goals), and creating a healthy sleep routine.
  • Knowledge: Hydration, Good + Bad Stress, Caffeine effects, Self-Care, Sleep, Recovery, Wellness Pyramid

Week 10: Detoxing, Fasting and Finding what might be right for you

  • Description: Detoxes, gut health, and intermittent fasting…
  • Knowledge: Detoxes, Gut Health, Pre-biotics and pro-biotics, Fasting

Week 11: Movement

  • Description: While strength and cardio work is useful, your most optimal results you will come from NEAT movement and healthy eating as becoming a daily priority.
  • Knowledge: NEAT Movement

Week 12: Living out your sustainable change

  • Description: Your change journey
  • Knowledge: The Change Formula & using it to your advantage moving forward.

 

Bookings open up on Good Friday

with a 10% discount available over the weekend!

 

hewsum19 booking button