But after years of crisscrossing the globe and sometimes biting off more than I can chew, I’ve recently realized that true wellness isn’t something you buy. It’s something you protect–a subtraction, not an addition.

If you’re feeling frayed, the solution isn’t necessarily a flight to Bali. You can find “wellness” forty miles from your house — or right within it — provided you follow a few non-negotiable rules. To me, a wellness weekend is about reclaiming your attention and resetting your nervous system.

Here is how I do it, and how you can too.

First: Kill connectivity.

You cannot have a wellness weekend if your phone is in your pocket. Period. The constant “ping” of notifications is the antithesis of peace.

When I need a reset, I put my phone in the glovebox or abscond it in a cupboard. If you must have it for navigation or critical communication, turn off every single notification except calls from your immediate family. Indeed, many people “travel” to get away, only to bring their entire social circle and work stresses with them via their screens.

On the contrary, to be well is to be unreachable.

Second: Prioritize “The Big Three.”

We overcomplicate health, but it really comes down to sleep, movement, and sun. For a wellness weekend, I don’t set an alarm. I sleep until my body decides it’s done. Then, I spend several hours outdoors. It doesn’t have to be a grueling hike; a long, aimless walk in a forest or along a coast does more for the human psyche than any “bio-hacking” supplement. We evolved to be outside. Getting natural light in your eyes and moving your joints in fresh air is the most effective antidepressant known to man.

Third: Embrace “JOMO.”

The Joy Of Missing Out is the secret sauce of a great wellness retreat. Most travelers suffer from the frantic need to see everything, eat at the “top rated” restaurants, and check every box on a TripAdvisor list. This is just work by another name.

On a wellness weekend, I purposely do nothing “productive.” I might sit on a porch for two hours watching the shadows move. I might read a book until I fall asleep in the middle of the day. If you feel guilty for “wasting” time, you’re doing it right. That guilt is just your ego resisting the rest it desperately needs.

Fourth: Watch what you consume.

I’m not talking about calories. I’m talking about information. A wellness weekend is a news fast. The world will still be falling apart when you get back on Monday. For forty-eight hours, let your world be small. Focus on the taste of your meal, the temperature of the air, and the conversation with whoever is sitting across from you. If you’re traveling alone, learn to enjoy your own company without the adult pacifier (aka “smartphone”).

We live in a world designed to keep us stimulated, agitated, and wanting more. A wellness weekend is a quiet act of rebellion against that. It’s about returning to your baseline. When you retire to bed on Sunday night, you shouldn’t feel like you need a “vacation from your vacation.”

You should feel like yourself again. And that is the greatest luxury of all.

Blake Snow contributes to fancy publications and Fortune 500 companies as a bodacious writer-for-hire and seasoned travel journalist to all seven continents. He lives in Provo, Utah with his wife, five children, and one ferocious chihuahua.