Leaving Lockdown 2.0 – Are You Ready?

When we in New Zealand left our tight COVID-fighting lockdown restrictions the first time back in May 2020, I ran guided reflection groups to help people prepare to move back to the ‘real’ world. At the time, many people reported mixed views and levels of enthusiasm of bursting out of their bubbles – although some were desperate to get back to ‘normal’, many others were feeling anxious, iffy and more reluctant than they expected.

The purpose of the Leaving Lockdown groups was to help people prepare for the next phase of life and to help them feel like they had a sense of control over their transition. I also wanted to help them identify steps they could take to ensure the shift went as smoothly as possible for them.

The feedback from those that attended the groups was overwhelmingly positive –  they said they really enjoyed the process of slowing down and taking time to reflect and to make a more conscious transition from one level to another. As those of us in Auckland transition again today, I thought I’d offer the exercise again, but this time as a self-reflective journaling practice for you to do in your own time and space to help you prepare for life at a new level.

At the end of the exercise, you’ll have a better idea of what’s been working for you and how you’re going to bring this out of lockdown with you. You’ll also get to decide what’s best left in a lockdown bubble all of its own! Ultimately, you’ll have created your own Lockdown Liberation Plan so you can embrace Level 2.5 (and beyond) with greater calm, clarity and confidence.

Step 1

Set yourself up in a quiet space where you won’t be disturbed for about 30 minutes. You’ll need pen and paper (or a device if you’re a tech geek like me!) and a timer.

Step 2

Take a few moments to ground yourself. Breathe slowly in and out, feel your feet on the floor and notice whatever you’re sitting or lying on. Don’t rush this part… we so seldom take moments to slow down so if you’re enjoying the break, feel free to extend it.

Step 3

Set your timer for 2 minutes.

(All times suggested for this practice are minimum times – feel free to take as long as feels good for you for each step.)

Make a list of all the things you started doing in lockdown that you weren’t doing before. Don’t censor yourself – simply ‘dump your thoughts’ as they arise.

Your list might contain big or small tasks and activities you view positively or negatively. It could include things you’re doing with your family, for work or in your personal life.

Some examples could be walking the dog every day, making healthy lunches or watching movie marathons on Netflix.

Step 4

Take a quick stretch break.

Set your timer for 2 minutes.

This time, make a list of all the things you DIDN’T do in lockdown that you were doing before.

Some examples could be going to work, buying a daily takeaway coffee, going to the gym or having a weekly catch up with a friend.

Step 5

Set your timer for 2 minutes.

Looking at both lists, choose a maximum of 3 activities or habits you WANT to take with you out of lockdown. What do you want to keep doing – or start doing again – when ‘normal’ life resumes?

For now, choose ONE of those activities to work with (you can always work on the rest if you’d like to extend this practice in another journaling session).

Step 6

Set your timer for 5 minutes and answer the following questions:

• WHY do you want to do the activity you’ve identified? Write down at least 3 reasons why you want to do this activity after lockdown.
• WHEN are you going to start doing it?
• HOW are you going to do it?
• HOW OFTEN do you want to do it?
• WHERE will you do it?
• WHO needs to be involved in it?
• What kind of SUPPORT do you need to do your chosen activity?

Step 7

Set your timer for 2 minutes and create a REWARD strategy. This is an important step!

Rewards don’t need to be big, expensive or time-consuming, but they should be meaningful and relevant for you, and appropriate for the activity you’ve chosen.

How will you reward yourself for sticking to your commitment to yourself? Will you earn a reward every time you do your activity or after you’ve done it 5 or 10 times? Will you earn rewards every week or month?

An example could be giving yourself permission to buy a new pair of walking shoes if you meet your weekly goal of walking 3 times for a month or perhaps once you’ve walked 20 or 50 or 100km. 

Step 8

Take a quick stretch break.

Set your timer for 2 minutes.

Looking at both lists, choose a maximum of 3 activities or habits you DON’T WANT to do again after lockdown. What do you want to leave behind in lockdown?

For now, choose ONE of those activities to work with.

Step 9

Set your timer for 5 minutes and answer the following questions:

• WHY do you no longer want to do this activity? Write down at least 3 reasons.
• WHEN are you going to stop doing it?
• WHAT will tempt you to start doing it again? Planning for the urges can help you stick to your plan!
• What kind of SUPPORT do you need to stop doing your activity?

Step 10

Set your timer for 2 minutes and create a REWARD strategy. Don’t underestimate the importance of this step!

How will you reward yourself for no longer doing your chosen activity? How will you keep motivating yourself?

An example could be saving the money you would have spent buying coffees or meals out and putting it towards your holiday fund or perhaps even towards that house you’ve been wanting to buy.  

Congratulations – you’ve now laid the foundations for your very own Lockdown Liberation Plan! Feel free to repeat this process as many times as you’d like to get clarity on how you’d like to live your life as we return to regular living.

You can also adapt the process and use it to help you prepare for any key transition in your life. For example, leaving a job and starting a new one, moving house or city or country or even at the end of each quarter or year. You may even want to make a list of your own questions that you’d like to use regularly.

If this process has helped you realise that you need a little more help transitioning than you thought, please get in touch at brenda@bluechairwisdom.com. I have all sorts of tools and techniques we could use to help you create a smooth, safe, considered transition process and I’d love to help!