My 24-Hour Nervous System Protocol
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Do Any of These Apply to You?
If you find yourself in one or more of the following situations, it may be time to evaluate your lifestyle and well-being:
Spending excessive time on screens
Working in unnatural indoor environments
Engaging in prolonged periods of sitting
Striving to be overly productive
Being exposed to a significant amount of negative culture or news
Surrounding yourself with negative individuals
Consuming a high volume of ultra-processed foods
Exhibiting a people-pleasing tendency
Then you may be too often at the mercy of modern day life, which "hijacks the brainstem" and induces sympathetic nervous system hyperarousal. This state traps the body in a persistent stress response that degrades emotional regulation and physical homeostasis.
I created this protocol to interrupt the "Brainstem Hijack" and protect myself (and now you) from Hurry Sickness, overuse of technology, eating ultra processed food and the Fawn Response (people pleasing).
Use these "Micro-Pilgrimages" to reclaim your body’s internal compass.
1. Morning: The Digital Fast (Protect the Ascent)
The Action: No screens for the first 30–60 minutes of the day.
The Why: Your brainstem is most suggestible upon waking. Checking your phone immediately triggers sympathetic hyperarousal (stress mode).
The Goal: Step outside. Let natural light hit your eyes to set your circadian clock before the "Variable Rewards" of the internet take over.
2. Mid-Day: The Vagal Brake (Interrupt the Hurry)
The Action: The "3-3-6" Breath during transitions. Inhale for 3, Hold for 3, Exhale slowly for 6. Or your own version of slowing down your breath, especially the exhales.
The Why: This manual override signals the Vagus Nerve to switch from "Fight/Flight" to "Rest/Digest."
The Goal: Repeat 3 times before starting a new task. It breaks the cycle of Hurry Sickness and brings you back to the present.
3. The Afternoon: The Pilgrim’s Pace (De-clutter the Mind)
The Action: 15 minutes of "Silent Walking" (no podcasts, no music).
The Why: Walking induces Lateral Eye Movement, which naturally desensitises the amygdala (the brain's fear center).
The Goal: Focus on the horizon. Let your peripheral vision soften. This "Long-View" vision signals to your brainstem that there are no immediate threats, allowing your nervous system to down-regulate.
4. Evening: Filling the Daily Cups (Adorn the Path)
The Action: Choose one "Cup" (Family, Wellness, Hobby) to overflow before dinner.
The Why: This interrupts the Fawn Response (people-pleasing) by prioritising your own "Living Blueprint" over the needs of others.
The Goal: Spend 15 minutes on a personal project or a hobby. Do it purely because it delights you.
5. Night: The Analog Threshold (Seal the Story)
The Action: Phones "go to sleep" in another room 1 hour before you do.
The Why: Blue light and notifications keep your brainstem "hunting" for information, preventing deep, restorative sleep.
The Goal: Practice 2 minutes of Tapping to release the day’s burdens and tell your body it is safe to rest.
Emergency Tapping for "Hurry Sickness"
If you feel your chest tightening or your mind racing:
Stop working.
Tap firmly on your collarbone.
Repeat: "I have nowhere else to be but right here. I am safe in this moment. I am the authority of my time."
Out loud/ Tapping Affirmation: "My attention is my currency. My peace is my priority. I am the architect of this day."
Darene ❤️
Your great supporter through change
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