This Neurologist's 10-Day Reset Plan Can Help You Reclaim Your Health

Welcome to the 10‑day "Brain Wash." This is a reset for your brain and body. Its purpose is to help you to reclaim your health and joy by giving you back control over your thinking, decision making, and behavior. You will transform your habits, your relationships, and the way you experience your life. It starts with just 10 days of focused effort. You can do this.

A note: This is not a quick fix. We're giving you a blueprint for long-term success and the permanent recalibration of your mental machinery.

First and foremost, you need to create barriers between your brain and the incessant influence of digital distraction. The idea is not to completely cut technology out of your life. Instead you will overhaul your use of digital devices. You will get what you need from technology while limiting its ability to hijack your time.

Reflecting on the positive aspects of your life and the people you care about is an exercise in mindfulness and empathy, and studies show that more gratitude means more empathy. On Day 2, write down five things you are thankful for. These can be as specific as a delicious meal or conversation with a friend or as general as your good health.

Put a journal, a notepad, or just a sheet of paper as well as a pen or pencil by your bedside. You'll spend a few minutes in the morning or evening writing down five points of gratitude from this day forward. In addition, make a daily goal of thanking someone in person for something specific that individual has done.

We understand that most people don't live within walking distance of an expansive forest. That's fine. Instead, the idea is to do what is possible given your individual circumstances. We're asking you to spend at least 30 minutes today somewhere in nature.

You do not have to go to extremes. Start by locating parks and green spaces near you; nature is readily available to all of us if we just get outside. Even in an urban environment, the benefits of nature can easily be enjoyed. If you have no other options, you can simply walk outside your office or home and observe the landscape. 

Dietary change has to start in the places where you have the most control: your kitchen and pantry. Now is the time to take a good look at what you've been eating. While it's easy to make exceptions (such as saving those cookies and cans of soda for guests or keeping the cereal "just in case"), this is the moment to embrace the word no.

Meditation is one of the best ways to debug your mind. We're not recommending a specific type of meditation because the main goal is just to make it part of your day—like exercise. If you want to start with a basic technique that doesn't require technology, just sit and focus on your breathing for 12 minutes. Use Day 7 to try one form of meditation and continue the practice daily thereafter.

You'll benefit from this activity by spending at least 10 minutes of unbroken time connecting with another person each day. The catch: The connection has to take place in person or on the phone (or on a video chat), and it has to entail conversation dedicated to learning something new about the other person.

How's it going? You might feel like you're just getting started, but now is the time to evaluate how the previous eight days went and where you want to go from here. Review any notes you've taken so far. What parts of the plan were the most challenging? What has been relatively effortless? You probably have work to do in some areas, and that's OK.

Bravo! You are on your way to a better life. You've begun to make significant changes that are affecting you right now on many levels, including your mood, metabolism, and brain function. Most important, you've started down the path of taking back your thoughts and actions—allowing you to break free from disconnection syndrome.

The last step of this plan is to create a framework so you can continue to benefit from the lessons in this book for years to come. These 10 days are meant for focusing on each technique one at a time, but you have to commit to them for life if you want to rewire your brain for lasting health and joy. It may feel impossible, but remember that incorporating even one of these recommendations into your daily routine is a major leap forward.