I think you just need to forgive yourself for backsliding and decide you are going to learn from your mistake by NOT doing that again.
Somethings I do that help me when I need to go dark:
I make myself get out of the house and I don't bring my cell phone.
I stay in the house but I disconnect my phone, keep my cell shut off and don't check my email.
I meditate to soothing tapes.
I decide that I won't check my messages until night time.
I know you may have urgent timely business that you have to know about right away, but if you don't have anything urgent, it can really give you peace of mind to cut off all communication coming in. And you can still turn a phone on to call out (to anybody but him lol)
