BASIC GUIDELINES

<aside> <img src="/icons/reorder_blue.svg" alt="/icons/reorder_blue.svg" width="40px" /> Basic Guidelines:

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A period of stillness and presence: Take your time with otherwise trivial habits, like cooking (minimise multi-taking)

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• Daily breathwork
• Daily journal
• Daily mobility/stretching (some form of movement)
• Daily sun (/time outdoors)
• Daily sauna (OR 1 epsom salt bath over the 3 days)
• No coffee
• No alcohol
• No music
• No alarm (On days that you can)
• No phone (Message/work through your computer) </aside>

Detailed Guidelines:

<aside> 🏠 General Guidelines

1. Reduce workload to the bare minimum (zero work if possible)
2. Find a location away from home, ideally in nature, to immerse yourself in the experience </aside>

<aside> 📱 Communication & Written Mediums:

Phone off and all communication on laptop

Laptop: Non-negotiable work & essential communication

Notepad/pen: “Creativity”, journalling and deep work

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<aside> 🌿 Consumption

• No drugs, energy drinks, alcohol, nicotine
• No music (especially heavy music)
• No coffee
• 2 cups of ceremonial cacao
  1. Grate the cacao
  2. 2 tbsp into a milk frother with water to the top of the whisk
  3. Turn on until mixed
  4. [When still running]: Splash of high quality milk
  5. Leave running until finished
• OR Up to 1 ceremonial matcha
  • If you can also cut matcha for the first few days, that would be ideal
• As much herbal tea as you like </aside>

<aside> 🌞 Routine Recommendations

• If you can: Don't set an alarm and allow yourself to wake naturally
• Isolate yourself from travel or movement (stock up and don’t leave unless in support of the protocol) </aside>