Health Journal Online

Tag: Habits

  • 10 Essential Healthy Eating Habits for a Fit and Toned Body (Target keywords: healthy eating habits, fit body)

    10 Essential Healthy Eating Habits for a Fit and Toned Body (Target keywords: healthy eating habits, fit body)

    She knows that achieving a fit and toned body is not just about exercising regularly, but also about adopting healthy eating habits. In fact, a well-balanced diet plays a crucial role in supporting overall health and fitness goals. By incorporating the right foods into her diet, she can fuel her body with the necessary nutrients to build and maintain a strong, lean physique.

    To help her on her journey to a fit body, she needs to focus on developing healthy eating habits that promote optimal nutrition and satisfaction. This means being mindful of the foods she chooses to eat, as well as the way she eats them. By adopting healthy eating habits, she can improve her overall health, increase her energy levels, and support her fitness goals.

    Understanding the Importance of Healthy Eating Habits

    Healthy eating habits are essential for maintaining a fit body. When she eats a balanced diet that includes a variety of whole foods, she provides her body with the necessary nutrients to function properly. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports muscle growth and repair, boosts metabolism, and enhances overall health. On the other hand, a diet high in processed foods, sugar, and unhealthy fats can lead to weight gain, fatigue, and increased risk of chronic diseases.

    1. Eat a Variety of Whole Foods

    One of the most important healthy eating habits is to eat a variety of whole foods. Whole foods include fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients like vitamins, minerals, and antioxidants that support overall health and fitness. By including a variety of whole foods in her diet, she can ensure that she is getting all the necessary nutrients to support her fitness goals.

    2. Stay Hydrated

    Staying hydrated is another essential healthy eating habit. Drinking plenty of water throughout the day helps to flush out toxins, support digestion, and boost energy levels. Even mild dehydration can cause fatigue, headaches, and decreased productivity, which can hinder her fitness progress. By drinking at least eight glasses of water a day, she can stay hydrated and support her overall health and fitness.

    3. Include Protein in Every Meal

    Protein is an essential nutrient for building and repairing muscle tissue. To support her fitness goals, she needs to include protein in every meal. Good sources of protein include lean meats, fish, eggs, dairy, legumes, and nuts. By consuming enough protein, she can support muscle growth and repair, which is essential for achieving a fit and toned body.

    4. Choose Complex Carbohydrates

    Complex carbohydrates are another essential nutrient for a fit body. Foods rich in complex carbohydrates, such as whole grains, fruits, and vegetables, provide sustained energy and fiber. By choosing complex carbohydrates over refined carbohydrates, she can support healthy digestion, boost energy levels, and reduce the risk of chronic diseases.

    5. Healthy Fats are Essential

    Healthy fats are often misunderstood, but they are essential for a fit body. Foods rich in healthy fats, such as nuts, seeds, avocados, and olive oil, provide essential fatty acids that support heart health, satisfy hunger, and enhance the absorption of vitamins and minerals. By including healthy fats in her diet, she can support overall health and fitness.

    6. Limit Processed Foods

    Processed foods are a major obstacle to achieving a fit body. These foods are high in unhealthy ingredients like added sugars, salt, and unhealthy fats, which can lead to weight gain, fatigue, and increased risk of chronic diseases. By limiting processed foods and choosing whole foods instead, she can support her fitness goals and overall health.

    7. Eat Regular Meals

    Eating regular meals is another essential healthy eating habit. By eating three main meals and one or two snacks per day, she can support healthy metabolism, boost energy levels, and prevent overeating. Regular meals also help to regulate blood sugar levels, which is essential for maintaining a fit body.

    8. Be Mindful of Portion Sizes

    Being mindful of portion sizes is crucial for achieving a fit body. Eating large portions can lead to overeating, which can hinder fitness progress. By controlling portion sizes, she can support healthy weight management, reduce the risk of chronic diseases, and maintain a balanced diet.

    9. Cook at Home

    Cooking at home is another essential healthy eating habit. When she cooks at home, she can control the ingredients and portion sizes of her meals, which helps to support healthy eating. Cooking at home also allows her to prepare meals in advance, which can save time and money.

    10. Get Enough Sleep

    Finally, getting enough sleep is essential for a fit body. During sleep, her body repairs and rebuilds muscle tissue, which is essential for achieving a fit and toned body. By getting at least seven to eight hours of sleep per night, she can support muscle growth and repair, boost energy levels, and enhance overall health and fitness.

    In conclusion, adopting healthy eating habits is essential for achieving a fit and toned body. By incorporating the right foods into her diet, staying hydrated, including protein in every meal, choosing complex carbohydrates, and limiting processed foods, she can support her fitness goals and overall health. By making healthy eating a priority, she can achieve a strong, lean physique and enjoy overall health and well-being.

    Frequently Asked Questions

    Q: What is the most important healthy eating habit for a fit body?
    A: Eating a variety of whole foods is the most important healthy eating habit for a fit body. Whole foods provide essential nutrients like vitamins, minerals, and antioxidants that support overall health and fitness.

    Q: How much water should I drink per day?
    A: It is recommended to drink at least eight glasses of water per day to stay hydrated and support overall health and fitness.

    Q: Can I still achieve a fit body if I don’t like healthy foods?
    A: Yes, it is possible to achieve a fit body even if you don’t like healthy foods. Start by introducing small changes to your diet, such as adding a serving of fruits or vegetables to your meals. Gradually increase your intake of healthy foods to support your fitness goals.

    Q: How can I control my portion sizes?
    A: Controlling portion sizes can be challenging, but there are several strategies that can help. Use a food scale or measuring cups to measure your food portions. Eat slowly and stop when you feel satisfied, rather than stuffed. Avoid eating in front of the TV or computer, as this can lead to mindless snacking.

    Q: Can I still eat out and achieve a fit body?
    A: Yes, it is possible to eat out and still achieve a fit body. Choose restaurants that serve healthy options, and opt for grilled or baked foods instead of fried. Control your portion sizes and avoid overeating. Also, try to cook at home most of the time and save eating out for special occasions.

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  • Healthy Habits: How to Make Them Stick Forever

    Healthy Habits: How to Make Them Stick Forever

    Introduction to Healthy Habits

    Adopting healthy habits is a crucial step towards achieving overall well-being and quality of life. Healthy habits encompass a wide range of practices, from regular physical activity and balanced nutrition to sufficient sleep and stress management. The benefits of these habits are well-documented, including reduced risks of chronic diseases, enhanced mental health, and increased longevity. However, the challenge for many lies not in starting these habits but in making them stick forever. This article explores the strategies and techniques that can help individuals incorporate healthy habits into their lifestyle in a sustainable manner.

    Understanding the Psychology of Habit Formation

    To make healthy habits stick, it’s essential to understand the psychology behind habit formation. Habits are automatic responses to specific cues that are triggered by environments, emotions, or other signals. The process of forming a habit involves a cue, a routine, and a reward. For instance, if every morning after waking up (cue), you drink a glass of water (routine), and feel refreshed (reward), this sequence can form a habit over time. Understanding this cycle can help in designing strategies that effectively integrate new habits into daily life.

    Setting Realistic Goals and Tracking Progress

    Setting realistic and achievable goals is the first step towards adopting a healthy habit. It’s crucial to be specific about what you want to achieve, making sure your goals are measurable, attainable, relevant, and time-bound (SMART). For example, instead of saying "I will exercise more," a SMART goal would be "I will exercise for 30 minutes, 3 times a week, for the next 3 months." Additionally, tracking progress through journals, apps, or spreadsheets can provide motivation and help in identifying patterns or obstacles that need to be addressed.

    Creating an Environment that Supports Healthy Habits

    The environment plays a significant role in habit formation and maintenance. Surrounding yourself with cues that remind you of your healthy habits can be beneficial. For instance, keeping a gym bag by the door can serve as a daily reminder to go for a run or visit the gym. Similarly, clearing your pantry of unhealthy snacks and stocking up on fruits and vegetables can encourage better eating habits. Making healthy choices easier and more accessible can significantly increase the likelihood of sticking to healthy habits.

    Building Accountability and Support Systems

    Having a support system in place can be a powerful motivator for maintaining healthy habits. Sharing your goals with a friend or family member and asking them to hold you accountable can provide an added incentive to stick to your habits. Joining a fitness class, cooking group, or online community centered around health and wellness can also offer support, advice, and camaraderie, making the journey to adopting healthy habits more enjoyable and sustainable.

    Overcoming Obstacles and Maintaining Motivation

    Despite the best intentions, obstacles and setbacks are inevitable. It’s crucial to anticipate these challenges and have strategies in place to overcome them. Identifying potential obstacles, such as lack of time or motivation, and planning alternatives, such as home workouts or finding a workout buddy, can help in navigating these challenges. Moreover, celebrating small victories and rewarding oneself for milestones achieved can help in maintaining motivation and enthusiasm for healthy habits.

    The Role of Mindfulness and Self-Compassion

    Mindfulness and self-compassion are essential components of maintaining healthy habits. Practicing mindfulness can increase awareness of thoughts, feelings, and bodily sensations, helping in making more informed choices about health and well-being. Self-compassion, on the other hand, involves treating oneself with kindness, understanding, and patience, especially when faced with setbacks or failures. This approach can foster a more positive and resilient mindset, crucial for long-term adherence to healthy habits.

    Conclusion

    Making healthy habits stick forever requires a multifaceted approach that includes understanding the psychology of habit formation, setting realistic goals, creating a supportive environment, building accountability, overcoming obstacles, and practicing mindfulness and self-compassion. By incorporating these strategies into daily life, individuals can successfully adopt and maintain healthy habits, leading to improved health, happiness, and quality of life. Remember, the journey to healthy habits is a marathon, not a sprint, and every step taken towards wellness counts.

    FAQs

    • Q: How long does it take to form a habit?
      A: The time it takes to form a habit can vary significantly from person to person, but research suggests it can take anywhere from a few weeks to several months, with 66 days often cited as a benchmark for habit formation.

    • Q: What is the most effective way to stick to healthy habits?
      A: Consistency and patience are key. Setting realistic goals, tracking progress, and having a support! system in place can significantly increase the chances of sticking to healthy habits.

    • Q: How can I overcome the temptation of unhealthy habits?
      A: Understanding your triggers and planning ahead can help. For example, if you know you tend to crave sweets after dinner, having a healthy alternative ready can help in resisting the temptation.

    • Q: Is it necessary to make drastic changes to adopt healthy habits?
      A: No, small and gradual changes can be more sustainable and effective in the long run. Starting with small, manageable changes can help in building confidence and momentum.

    • Q: How can I ensure I maintain my motivation for healthy habits?
      A: Celebrating small victories, rewarding yourself for achievements, and reminding yourself of your why (the reasons behind adopting healthy habits) can help in maintaining motivation and enthusiasm for healthy habits.

  • The Nature Remedy: Find Freedom from Tech Overload

    The Nature Remedy: Find Freedom from Tech Overload

    In the summer of 2014, I participated in the first-ever digital detox retreat, Camp Grounded in Northern California.

    My camp name was Momma Zen. Each morning, I led mindfulness practice to ease the adult campers’ edgy tech cravings, guiding them through simple breath work to settle their restless minds.

    I had also joined a songwriting “play-shop.” I’d never written a song, but how hard could it be?

    Under a majestic canopy of towering redwoods, I was awkwardly front and center on the roughly hewn wooden stage, moments from belting out my just-written song “Digital Distraction Brings NO Satisfaction.” (Yes, inspired by the Stones’ classic.)

    On that last night, everyone was gathered beneath those grand old trees for our closing celebration. Unexpectedly, the young crowd of Silicon Valley techies stamped their feet loudly and cheered wildly.

    I mumbled to the musicians, “Can you play some slow funk?” Honestly, I had no idea what that was. Fortunately, they did. Then we all sang together, belting out the words:

    Digital Distraction Brings … NO Satisfaction

    Why does life often feel so empty
    When your digital feed never ends?
    Why is the night so long and lonely
    When you’ve got five thousand “friends”?

    Isolated inside children; families gone astray
    All sadly disconnected
    Forgotten how to play

    Selfies, trolling, swiping, scrolling
    Hey my friends, hear what I say
    Endless digital distraction
    Brings NO true satisfaction.

    We are living, breathing humans
    Who long to be seen
    Truly connected … heart to heart
    Face to face … not on a screen!

    Here in the redwoods, happy just to be
    Playing like kids again
    Joyously screen-free!

    That night we celebrated being free from all those notifications, the pinging and buzzing of digital demands. We were simply present. And it was glorious.

    The Lure of Digital Distraction

    You’ve probably felt that pull, too, right?—the urge to check your phone, the compulsion to scroll endlessly, the creeping exhaustion that comes from too many hours in front of a screen. Digital overload is real, and it’s quietly seeping into every corner of our lives.

    Here’s some good news: If you are already a meditator, or interested in mindfulness, you have a distinct advantage in finding freedom from tech overload.

    Dr. Michael Rich is author of The Mediatrician’s Guide and a Harvard University pediatrician who directs the Digital Wellness Lab at Boston Children’s Hospital. He has spent years studying the effects of digital media on our well-being (and is a major contributor to my book, Less Screen More Green). Threaded through all of his robust research are two major recommendations.

    Digital overload is real, and it’s quietly seeping into every corner of our lives.

    Here’s some good news: If you are already a meditator, or interested in mindfulness, you have a distinct advantage in finding freedom from tech overload.

    Make Friends With Boredom

    Dr. Rich advises not to fill most of our waking hours with digital media:

    “Bring back boredom! Perhaps the most difficult challenge to overcome in finding healthier alternatives to screens is our cultural aversion to boredom. Locked in our downward gaze, we no longer look at the world around us, or talk to each other. It’s easier to absorb the continuous feed of stimulus on our phones.”

    Balance screentime with more greentime

    “For many of us, our focus on screens has distanced us from the natural world. Albert Einstein said it well: ‘Look deep, deep into nature, and you will understand everything better.’ Time in nature is often prescribed by physicians aware of the many benefits to human health, and breaking free from tech overload. Research shows that even modest steps to spend more time outdoors can make a difference in our media use, and in our health and well-being.”

    When we keep these two maxims in mind—more boredom, more greentime—it’s easier to guide our choices as we take steps to bring more balance and sanity to our tech usage.

    Digital Detox, Made Fun: 4 Steps to Mindful Tech Use

    Dr. Rich offers four simple reminders for those moments when the pull of digital consumption feels intense or overwhelming:

    Be mindful. Use our powerful digital tools for what they do well and turn them off when they are not the best tool for the activity.

    Be balanced. Intentionally balance your screen use and non-screen activities.

    Be bored. Shake off the tendency to default to a screen and use the discomfort of nothing to do and the available space in your attentive mind to imagine the new.

    Be present. Consciously put down your devices so their near-infinite connectivity with strangers does not undermine our deep and sustaining connectedness with those we love.

    4 Practical Techniques for Freedom From Tech Overload

    1. Recognize the Early Warning Cues

    Just like we recognize hunger or thirst, we can learn to recognize the subtle (or not-so-subtle) signs of tech fatigue:

    • Eyes feeling dry or strained?
    • Headaches creeping in?
    • A vague sense of restlessness or irritability?
    • That odd, disoriented feeling when you finally look up from your screen?

    These are your body’s way of whispering, “Hey, I need a break.” Listen.

    2. Try the 20-20-20 Remedy

    One simple way to protect your eyes and refocus your mind is the 20-20-20 rule:

    Every 20 minutes, look at something 20 feet away for 20 seconds.

    Your eyes will thank you, and so will your nervous system.

    3. Savor the Nature Remedy

    If you take away nothing else from this article, take this: Less screen, more green.

    Even if you live in the middle of a bustling city, find ways to step outside.

    • Drink your morning tea on the balcony.
    • Walk to a park on your lunch break.
    • Sit under a tree and just be.

    There’s something about fresh air, the movement of leaves, the simple act of looking at the sky—it resets us in a way that no digital escape ever can.

    4. Create Your Tech-Free Sanctuary

    Choose one place in your home to be completely screen-free. Maybe it’s your bedroom. Maybe it’s the dinner table. Maybe it’s that cozy corner where you like to read or meditate.

    Guard this space like a sacred garden, a refuge from the endless digital noise.

    Your Invitation to Healthier Tech Habits

    This isn’t about guilt. It’s not about demonizing technology or vowing to live like your great-grandparents. It’s about finding balance.

    Pick one of these steps and try it today. Just one.

    • Set a timer for the 20-20-20 rule.
    • Take five minutes to step outside.
    • Decide that, tonight, the phone stays out of the bedroom.

    And then, notice. Notice how you feel. Notice if you breathe a little easier. Notice if you see the people around you just a little more clearly.

    Notice how you feel. Notice if you breathe a little easier. Notice if you see the people around you just a little more clearly.

    If you do, I’d love to hear about it. Share your experience with us: What’s the hardest part of unplugging for you? What little changes have helped? Let’s start the conversation.

    And stay tuned for Part Two, where we’ll explore how to bring mindful tech habits into your workplace. Because if there’s one thing I know for sure, it’s that we can find freedom from tech overload. And it begins—always—with awareness.

    Excerpted with permission of the author from Less Screen More Green: Finding Freedom with The Mindful Tech Plans™ by Kerry Crofton, PhD. Revised and updated second edition (2025).



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  • From Burnout to Bliss: Simple Self-Care Habits to Improve Your Mental Health

    From Burnout to Bliss: Simple Self-Care Habits to Improve Your Mental Health

    Introduction

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and neglect our mental health. Burnout, anxiety, and depression are just a few of the many mental health issues that can arise when we don’t prioritize self-care. However, by incorporating simple self-care habits into our daily routine, we can improve our mental health and transform our lives from burnout to bliss. In this article, we’ll explore the importance of self-care, discuss simple self-care habits that can improve mental health, and provide tips on how to incorporate these habits into our daily lives.

    Understanding Burnout and Mental Health

    Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged stress, overwork, and lack of balance in life. It can lead to anxiety, depression, and a host of other mental health issues if left unchecked. Mental health is just as important as physical health, and neglecting it can have serious consequences. According to the World Health Organization (WHO), mental health is "a state of well-being in which an individual realizes their own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to their community." By prioritizing self-care, we can improve our mental health, increase our resilience, and live a more fulfilling life.

    Simple Self-Care Habits to Improve Mental Health

    Incorporating self-care habits into our daily routine can seem daunting, but it’s easier than we think. Here are some simple self-care habits that can improve our mental health:

    • Mindfulness and meditation: Practicing mindfulness and meditation can help reduce stress, anxiety, and depression. Even just a few minutes a day can make a big difference.

    • Exercise: Exercise is a natural mood booster and can help reduce symptoms of anxiety and depression. Find an activity you enjoy, whether it’s walking, running, or dancing, and make it a part of your daily routine.

    • Connect with nature: Spending time in nature can help reduce stress and improve mood. Take a walk in a park, go for a hike, or simply sit outside and enjoy the fresh air.

    • Journaling: Writing down our thoughts and feelings can help process and release emotions. Try journaling for just a few minutes each day to see the benefits for yourself.

    • Social connection: Connecting with others is essential for our mental health. Make time for friends and family, join a club or group that aligns with your interests, or volunteer in your community.

    Prioritizing Self-Care

    Prioritizing self-care is essential for improving our mental health. Here are some tips on how to prioritize self-care:

    • Schedule it in: Treat self-care as a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower.

    • Start small: Don’t try to make too many changes at once. Start with small, achievable goals, such as taking a few minutes each day to practice mindfulness or going for a short walk.

    • Be kind to yourself: Remember that self-care is not a luxury, it’s a necessity. Be kind to yourself and prioritize your own needs.

    • Make it enjoyable: Choose self-care activities that bring you joy and make you feel good. Whether it’s reading a book, taking a bath, or listening to music, make time for activities that nourish your mind, body, and soul.

    Overcoming Obstacles to Self-Care

    Despite our best intentions, we often face obstacles that prevent us from prioritizing self-care. Here are some common obstacles and tips on how to overcome them:

    • Lack of time: We often feel like we don’t have enough time for self-care, but the truth is, we can’t afford not to prioritize it. Start small and find ways to incorporate self-care into your daily routine, such as taking a few deep breaths during your morning commute or doing a quick meditation session during your lunch break.

    • Self-care guilt: We often feel guilty taking time for ourselves, especially if we have others who depend on us. Remember that self-care is not selfish, it’s essential. By prioritizing your own needs, you’ll be better equipped to care for others.

    • Financial constraints: Self-care doesn’t have to break the bank. Find free or low-cost activities that bring you joy, such as going for a walk, practicing yoga at home, or reading a book from the library.

    Building a Self-Care Routine

    Building a self-care routine takes time and intention, but it’s worth it. Here are some tips on how to build a self-care routine that works for you:

    • Experiment and find what works: Try different self-care activities and find what works for you. Everyone is unique, and what works for one person may not work for another.

    • Be consistent: Consistency is key when it comes to self-care. Try to prioritize self-care at the same time each day, such as first thing in the morning or before bed.

    • Make it a habit: Make self-care a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower.

    • Review and adjust: Regularly review your self-care routine and make adjustments as needed. Life is constantly changing, and our self-care needs may change too.

    Conclusion

    In conclusion, prioritizing self-care is essential for improving our mental health and transforming our lives from burnout to bliss. By incorporating simple self-care habits into our daily routine, such as mindfulness and meditation, exercise, and social connection, we can reduce stress, anxiety, and depression, and increase our resilience and overall well-being. Remember to prioritize self-care, overcome obstacles, and build a routine that works for you. By taking care of ourselves, we’ll be better equipped to take care of others and live a more fulfilling life.

    FAQs

    Q: What is self-care, and why is it important?
    A: Self-care refers to the activities and practices that we engage in to take care of our physical, emotional, and mental health. Self-care is essential for improving our mental health, increasing our resilience, and living a more fulfilling life.
    Q: How do I prioritize self-care when I’m feeling overwhelmed?
    A: Start small and focus on one or two self-care activities that bring you joy and relaxation. Schedule self-care into your daily routine, and remember that it’s a non-negotiable part of taking care of yourself.
    Q: What if I don’t have time for self-care?
    A: Self-care doesn’t have to take a lot of time. Start with small, achievable goals, such as taking a few deep breaths during your morning commute or doing a quick meditation session during your lunch break.
    Q: Can self-care really improve my mental health?
    A: Yes, self-care can significantly improve our mental health. By reducing stress, anxiety, and depression, and increasing our resilience and overall well-being, self-care can transform our lives from burnout to bliss.
    Q: How do I know what self-care activities are right for me?
    A: Experiment and find what works for you. Try different self-care activities, such as mindfulness and meditation, exercise, and social connection, and pay attention to how they make you feel. Remember, everyone is unique, and what works for one person may not work for another.

  • Think You’re Too Young To Worry? Habits That May Harm Your Health By 30s

    Think You’re Too Young To Worry? Habits That May Harm Your Health By 30s

    Many people believe they have time to quit smoking, heavy drinking, or other unhealthy habits, but new research suggests the damage may start much earlier than expected. Although it’s never too late to change, researchers now caution that these vices could begin affecting your health as early as 36.

    For those who keep postponing their decision to take up a healthy lifestyle, the latest study published in the journal Annals of Medicine could be an eye-opener.

    “Non-communicable diseases such as heart disease and cancer cause almost three-quarters of deaths worldwide. But by following a healthy lifestyle, an individual can cut their risk of developing these illnesses and reduce their odds of an early death,” said lead author Dr Tiia Kekäläinen in a news release.

    Researchers tracked the physical and mental health of hundreds of people over more than 30 years and found how risky habits like smoking, heavy drinking, and lack of exercise can take a serious toll on their health, often earlier than one would expect.

    The analysis showed that people with all three unhealthy habits: smoking, heavy drinking, and inactivity, had significantly worse physical and mental health compared to those who avoided them altogether.

    When examined individually, each habit took a unique toll. While lack of exercise was strongly tied to poorer physical health, smoking was linked mainly to worse mental health and heavy drinking was associated with declines in both. The more shocking reveal was the health effects started showing by the time individuals reached their mid-30s.

    The study also noted that the more unhealthy habits people had — and the longer they held onto them — the worse their health became. Over time, these habits affected their mental well-being, poorer self-rated health, and a buildup of metabolic risk factors that can lead to chronic diseases.

    “Our findings highlight the importance of tackling risky health behaviors, such as smoking, heavy drinking and physical inactivity, as early as possible to prevent the damage they do to from building up over the years, culminating in poor mental and physical health later in later life,” said Dr Kekäläinen.

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  • From Clutter to Calm: 5 Simple Morning Decluttering Habits

    From Clutter to Calm: 5 Simple Morning Decluttering Habits

    From Clutter to Calm: 5 Simple Morning Decluttering Habits

    Are you tired of starting your day feeling overwhelmed and stressed by the mess around you? Do you wish you had more time to focus on the things that truly matter, but instead, you’re consumed by the clutter that’s accumulated in your home? You’re not alone. Many people struggle with the effects of clutter, which can lead to increased stress, decreased productivity, and a negative impact on their well-being. However, the good news is that decluttering doesn’t have to be a daunting task. By incorporating simple morning decluttering habits into your daily routine, you can create a more peaceful and organized living space that reflects your priorities.

    Habit #1: Make Your Bed as Soon as You Get Up

    Starting your day with a made bed may seem like a simple, insignificant act, but it can have a profound impact on your mental and emotional well-being. By making your bed as soon as you get up, you’re setting the tone for a productive and organized day. It’s also a great way to create a sense of accomplishment and momentum, which can carry through to the rest of your morning routine. Try to make it a habit to make your bed as soon as you get up, and see how it affects your day.

    Habit #2: Take 10 Minutes to Clear the Cluttered Entryway

    The entryway of your home is often the most common area where clutter accumulates. Take 10 minutes each morning to clear out any clutter, such as shoes, bags, and keys. This will help create a sense of calm and control, and it can also prevent the spread of clutter into other areas of your home. Try to develop the habit of putting away your belongings as soon as you come home, rather than leaving them out in the open. This will help maintain a sense of order and make it easier to navigate your home.

    Habit #3: Put Away 3 Items Each Evening

    At the end of each day, take a few minutes to put away three items that are out of place. This could be a book, a toy, or a kitchen gadget. This simple habit can help maintain a sense of organization and make it easier to find things when you need them. It’s also a great way to wind down and reflect on the day’s accomplishments.

    Habit #4: Open a Window and Let in Some Natural Light

    Clutter can not only make our physical space feel cramped, but it can also affect our mental well-being. A clear and clutter-free space can do wonders for our mood and energy levels. Start your day by opening a window to let in some natural light and fresh air. This simple act can help stimulate your mind and body, and set you up for a more productive day.

    Habit #5: Take a Five-Minute Morning Meditation

    Clutter and disorganization can be overwhelming, and it’s easy to get caught up in the chaos. Take a moment each morning to pause, breathe deeply, and focus on the present moment. You can use a meditation app or simply sit quietly, focusing on your breath. This short morning meditation can help clear your mind and set you up for a more focused and productive day.

    Conclusion

    Incorporating these five simple morning decluttering habits into your daily routine can have a significant impact on your mental and emotional well-being. By starting your day with a clear and clutter-free space, you’ll be better equipped to tackle the challenges ahead and achieve your goals. Remember, it’s not about achieving perfection; it’s about creating a sense of calm and control in your daily life. By developing these habits, you’ll be well on your way to a more organized, productive, and fulfilling life.

    FAQs

    • Q: How do I fit these habits into a busy morning routine?

    A: Try to prioritize the habits that are most important to you and fit them into your morning routine. For example, you might make your bed and then take a few minutes to meditate before getting started with your day.

    • Q: What if I have trouble maintaining these habits?

    A: Don’t be too hard on yourself if you miss a day or two. Remember that these are habits, and it’s okay to slip up occasionally. The key is to be consistent and gentle with yourself.

    • Q: How do I involve my family in these habits?

    A: Involve your family members in the process by making it a team effort. Assign each person a task, such as making their bed or putting away their belongings, and work together to maintain a clutter-free home.

    • Q: What if I have a small living space?

    A: Even if you live in a small space, you can still incorporate these habits into your daily routine. Try to focus on one area at a time or prioritize the most critical items to tackle first.

  • A Journaling Practice to Help You Let Go of Limiting Habits

    A Journaling Practice to Help You Let Go of Limiting Habits

    Instead of judging yourself for what you want or what you’re feeling, explore these writing prompts to help you turn toward your experience with greater understanding and self-compassion.

    Encountering the people, places, and things that activate us out in the real world can feel like too much all at once. For example, when our nervous system rehashes an old pattern of feeling unsettled or unsafe, because that’s how we felt the last time X happened, it’s difficult to take a step back from that and stay present right now. That’s one reason journaling is such a powerful tool. A mindful journaling practice provides a quiet space for us to intentionally explore what is arising, how it’s rooted in our survival strategies, and what we can give ourselves instead to meet our needs in a wise and loving way.

    Journaling Prompts: Let Go of Your Limiting Habits

    In your journal, with gentleness and over time, explore these writing prompts:

    • Where in your life does “power over” versus “power with” manifest? What is the cost?
    • What survival strategies were you indoctrinated into within your family of origin?
    • What survival strategies can you name that operate on the level of the collective? Examples of places to look: “We must win at all costs.” “We should follow the rules and play the game.” “They need to be kept in their place lest we lose ours.” “Don’t acknowledge what’s really going on, just maintain the status quo.”
    • What else can you name?
    • How do you intersect with these strategies? How do they live within you?
    • What collective judgments keep these survival strategies in place?
    • How would you describe the unmet need underneath these collective survival strategies?
    • And what do you envision would meet this need?
    • What, for you, brings about the experience of inherent belonging?
    • What might invite a direct experience of belonging for any collective you identify with? How might you bring this to form? How might it get expressed personally and/or collectively?

    Take your time with these prompts. These questions may take weeks, months, years to truly unpack. Share your observations with a friend or with a trusted group, if you would like to.

    Excerpted from the book The Heart of Who We Are: Realizing Freedom Together by Caverly Morgan. Copyright © 2022 Caverly Morgan. Reprinted with permission from the author and the publisher, Sounds True.

    Allowing the Truth to Surface 

    Caverly Morgan explains how we can use the practice of inquiry to loosen our grip on “us versus them” thinking and shift into a deeper perspective on our shared being.
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    • Caverly Morgan
    • November 29, 2022

    The Journey Toward Belonging: A Q&A with Caverly Morgan 

    Caverly Morgan felt a call to reconcile the wisdom that arose from her mindfulness practice with the systems of oppression at work in our world. In this conversation with Mindful contributing editor Stephanie Domet, she explores that reconciliation and shares what she’s learned about our inherent freedom.
    Read More 

    • Stephanie Domet
    • December 13, 2022



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  • Tech is Human Nature: Reframing Your Relationship With Technology

    Tech is Human Nature: Reframing Your Relationship With Technology

    Key Points:

    • Technology is disruptive and distracting, yet it also has many useful roles in our life.
    • Instead of feeling guilty or ashamed for relying on technology, accept tech and learn to use it well.
    • Technology isn’t separate from human nature—it is part of our nature.
    • Clarifying why you want a healthier relationship with tech can help you shift your habits.

    When I first started meditating, I was banging my head against the wall, trying to silence my mind. I was so harsh with myself because I was desperate. I was numb and lost, and I thought that if only I could stop thinking, everything would be bliss. So I gritted my teeth and tried to force my mind to shut up.

    My practice opened up when I gave up on trying so hard to clear my mind. I learned to embrace thoughts as a natural and expected part of the human experience, because they are. Sometimes challenging, sometimes useful, sometimes silly—I accept my thoughts. I let them come and go as if they were clouds passing in the sky. Turns out the idea that thinking is a problem was just another passing thought.

    Many of us get caught in a similar pattern with our tech. In the modern world, trying to completely stop using technology feels a lot like trying to stop thinking. Some inspirational quote from a yoga teacher on social media tells you to “clear your mind,” and not only is that impossible, but it also generates a ton of unnecessary guilt and shame. When more thoughts inevitably come, you beat yourself up for failing. You start to think you’re broken.

    There are technologies out there that respect your attention, and even some that restore it, but they are certainly not the norm. We’re mostly swimming in a cornucopia of mindless, triggering tech that narrows our awareness and erodes our patience.

    The more tech disrupts our lives, the more we blame it for everything. We get desperate for freedom and try to disconnect. But tech is so integrated into modern life that it’s not long before we need to reconnect. The pendulum swings back and forth as we spiral into shame and self-judgment for being so attached to the very devices we depend on.

    Mindfulness is a way out, and acceptance is the first step. 

    A Middle Way with Tech

    Blaming technology for all our problems is the same mistake we make when we try to force ourselves to stop thinking. In the same way meditators learn to befriend their thoughts, we can work gently and gradually toward finding a middle way with technology. It won’t necessarily be easy, but awareness is mysterious, powerful, and always present. Tap into it directly and you just might be able to conquer a few tugs from devious little apps that are trying to manipulate you. If that feels impossible, you may need formal meditation to train up in meta-awareness. If even that feels impossible, it might be time to set boundaries or delete a few apps.

    Certainly, corporations need to design more ethically, scientists need to continue researching the impact on mental health and well-being, and lawmakers need to consider if regulation can help. But in the meantime, you are not powerless. Right here, right now, you can stand up for your right to point your mind in whichever direction you damn well please. Pessimists who claim we are all victims of forces larger than ourselves love to convince everyone they’re realists, but this is a battle being waged in the mundane moments of everyday life. You have choice. Even if you don’t have the power to influence your family, community, organization, or lawmakers, you don’t have to give up on your own mind.

    Whether you choose to put the devices away today, or whether you choose to spend the whole day in front of a screen, there’s nothing to be ashamed of. A little bit of guilt can help you stick to your intentions, but if you’re constantly feeling bad about yourself, there are better ways. It’s easy to drown in guilt when you wake up from a digital trance and realize you’ve spent the whole day online. It’s just as easy to feel guilty for disconnecting, missing messages, or falling behind on social media and news.

    Blaming technology for all our problems is the same mistake we make when we try to force ourselves to stop thinking.

    Is there ever a moment to just . . . not feel guilty? Even when glued to a screen, you are worthy just as you are. No shame necessary. No need to beat up on yourself. Accept the part of you that loves tech and the part that wants to lock it away. While you’re at it, accept your loved ones, even when they ignore you for their screens. No need to harshly punish your kids, or shame other people just for living a modern life. Accept people both younger and older, even if their relationship with tech looks alien to you.

    From this foundation of acceptance, pay close attention to how tech shapes you. Forgive yourself when it captures you, because it most definitely will. See clearly how it happened, and you can get better at seamlessly moving between offline and online worlds without getting stuck. It is possible to live a mindful digital life.

    You don’t have to retreat to the mountains or switch to a dumbphone to find balance. By all means, take an offline day when you need it. Or head off to a retreat center. Hell, go to India and find yourself. I certainly got a lot out of retreating over the years. Time apart from your everyday routine can help you break compulsive habits and find new perspectives. But don’t let the benefits of a temporary digital detox distract you from learning how to use tech well in everyday life.

    What We Forget About Nature

    When we get overwhelmed, we often say we want to “get out in nature” or go on a “nature walk,” but we are just as natural as the birds and the trees. So is the fly buzzing around your garbage can and the mold growing on old fruit. Nature is not somewhere out there. It’s everywhere. So where exactly are we trying to go?

    When we get overwhelmed, we often say we want to “get out in nature” or go on a “nature walk,” but we are just as natural as the birds and the trees. So is the fly buzzing around your garbage can and the mold growing on old fruit. Nature is not somewhere out there. It’s everywhere. So where exactly are we trying to go?

    We think of our modern lives as artificial, but is that really true? For the past two years, in the spring, a robin has built a nest on top of the light fixture beside my front door. Every time we step out of our home, she squawks to protect her hatchlings. My little boy and I love keeping tabs on Mrs. Robinson.

    Inside the house holding up that nest, my family and I cook in a sophisticated kitchen and fiddle with temperature controls. We watch TV, use social media, play video games, and work on laptops. It all feels very different from a nest, but the way we source materials from our natural environment to build these modern lives is not so different from a bird gathering sticks, though certainly on a different scale.

    We think of our modern lives as artificial, but is that really true?

    It can be useful to reframe our technological wonders as natural. We imagine our civilization as somehow removed from the wild world. We love to think we’re special, but you probably accept that you are a part of nature. So why wouldn’t your nest be natural too, just like Mrs. Robinson’s?

    If this feels off, you might be idealizing Mother Nature. Remember, she can be just as destructive as she can be harmonious. There is infinite wonder in the ocean, trees, and skies, but there are also viral infections, natural disasters, and predators killing their prey. When I describe our tech as natural, I’m certainly not saying it’s all good.

    These days, we yell at our kids to put away their phones while lost in our own. We glance to check a text and end up scrolling for hours. We go down rabbit holes on social until we feel inadequate. We skim polarizing headlines until it feels like the world is on fire. We compulsively reply to work emails on our day off.

    Some days we feel more used than user.

    But tech is also beautiful, wonderful, and awe-inspiring. It connects us in ways previously thought impossible. It can bring us so much joy. It can help us be productive and organized. We can express ourselves like never before. I use it to stay in touch and collaborate with people across the planet. I use it to listen to and make music. And yes, I even use it to meditate.

    Tech as Human Nature

    You might love smartphones and the social internet. If that’s you, it can be hard to admit to the problems without getting defensive. Or you might be someone who hates the way your devices interfere with every moment. You might feel like they’re running your life—or worse, ruining your life. You might even notice how they’re causing harm to people you care about. If you’re the type who wants to escape and live on a mountain somewhere, it can be hard to admit how amazing technology can be.

    Accepting tech as part of who we are means acknowledging that it’s not some foreign, alien invader. It’s neither good nor evil. It’s us. Even the AIs that seem more independent than ever before depend on the text and images we feed them. They don’t exist without us. The internet is a powerful extension of our minds. It amplifies our flaws as much as our strengths. To have a better relationship with technology, we need a better relationship with ourselves.

    Accepting tech as part of who we are means acknowledging that it’s not some foreign, alien invader. It’s neither good nor evil. It’s us.

    This is where the issue becomes spiritual.

    Tech isn’t just nature, it’s human nature. And these days, it’s getting exhausting. With our minds constantly plugged in to amplifiers, it’s never been more important to find balance. Our tech mirrors our own values back at us in a distorted way, often causing the opposite effect of what we intend. It isolates us as much as it connects us. It numbs us as much as it inspires us. It bores us as much as it entertains us.

    Sometimes we just want to run away from all the emails, feeds, and desperate pleas to like and subscribe. We want to escape the news. And social media. And online shopping and porn and video games and those group chats where everyone keeps misunderstanding each other. When we say we want to “get out in nature,” what we really mean is that we want to get away from human nature. We want to escape who we are.

    Understandable. Our brains are plugged in to a billion other brains, each having tens of thousands of thoughts per day. Many organize to profit from all this, designing greedy, distracting, stressful apps—weapons of mass distraction. On the other hand, many also work to make the hive mind useful, fun, and powerful. Unfortunately, both sides produce a ton of unintended consequences.

    You Always Have a Choice

    Experts are studying technology’s effects on our mind, trying to regulate its use and establish standards for designing ethical, humane tech. Where does that leave the rest of us? What if you’re not a decision-maker? What if you don’t have any influence on science, government, media, or tech? Do you just have to sit and wait, hoping they figure it out? Of course not.

    Our job is to become aware of how tech affects us and those we care about. We can choose to be better users of technology in everyday life. We can become more discerning about the tech we pay attention to, setting boundaries around apps that exploit us, but also unapologetically delighting in the experiences that bring us joy, improve our lives, and transform us for the better.

    It feels like a big job, especially when compulsive screen time can feel completely out of our control. Tech companies can be manipulative. Unethical decision-makers need to face consequences. Still, there’s no need to give up and wait for someone to save you. With tech constantly demanding our attention and overwhelming us, your well-being is becoming more and more dependent on the quality of your relationship with it. If mindfulness has taught me anything, it’s that you always have a choice in how you relate to whatever you experience.

    A Practice for Tuning In to the Joy of Tech

    When you’ve got a moment to explore, try fully enjoying a technology that makes you happy. It’s so easy to get wrapped up in the idea of what you should and shouldn’t be doing. This little practice is an antidote to that. Let yourself enjoy something!

    1. Choose a technology that brings you joy. It can be hard to stay present with something that changes a lot, so ideally, choose something with a slower pace. For example, if you love stand-up comedy, find a video of a longer performance instead of a bunch of short clips.
    2. Put away all your distractions. Set up your experience by queuing up the tech and putting away anything that might distract you. So if you’re watching a TV show, put your phone and tablet away, and maybe even ask anyone you live with for some privacy.
    3. Enjoy the experience fully. If you want, you can start with a few deep breaths, maybe even with your eyes closed. When you’re ready, start interacting with the tech and see if you can stay present with how it makes you feel. It helps to take it slow. For example, if you’re playing a video game, take your time and notice any feelings, thoughts, or impulses that might arise as you play.
    4. Let go of shame, guilt, and doubt. If any thoughts or feelings come up about how you might be wasting your time, how weird this practice feels, or even your ability to stay aware, let that come and go. No need to resist it, but don’t dive into it either. Stay with your moment-to-moment experience of the technology.
    5. Let positive emotions flow. If any positive thoughts or feelings come up, pay close attention to them and let them flower. So for example, if you’re listening to a podcast and someone says something funny, see if you can fully enjoy that without reservation.
    6. Stop when you’re ready, but no sooner. Some experiences have a natural end, like a TV show. Others you might need to find your own end for, such as browsing a social media feed. In any case, avoid ending the practice at the first moment of resistance. See if you can give it time to run its course. Ride a few ups and downs. When you’re done, turn off your tech and take a moment to breathe, reflect, or meditate before moving on.

    Excerpt from RECLAIM YOUR MIND: Seven Strategies to Enjoy Tech Mindfully by Jay Vidyarthi, published by Still Ape Press (February 2025). Copyright © 2025 by Jay Vidyarthi. Reprinted with the permission of the author.



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  • How to Build Mindful Social Media Habits in the Age of TikTok—for You and Your Kids

    How to Build Mindful Social Media Habits in the Age of TikTok—for You and Your Kids

    A few years back, I was scrolling through my Instagram feed when I came across an image of Miranda, my childhood best friend. She was on a beautiful white-sand tropical beach, tan and radiant, contorted into an incredible yoga pose. In contrast, I was sitting in my living room, pasty white and deeply bundled against the frigid Maine temps, nearly comatose from tech use. And I noticed something. As I stared at the pic, my throat clenched slightly. My shoulders rose up just a hair. And my stomach dropped. I had a wisp of a thought: Ugh. I wish that was me. This was followed by a cascade of reasons that I was better than her, in a desperate attempt to make myself feel better. 

    What makes this moment notable, even though this yucky feeling had happened a bajillion times while looking at Insta, was a recognition of how that image impacted me. If I think about my technology consumption like a diet, what I just ate left me feeling bloated and heavy—perhaps the equivalent of eating an entire bag of Cheetos. In the past, I might have scrolled on for thirty minutes, continuing with my day and feeling some unnamed uneasiness, but not really noticing or connecting my feelings to anything in particular. This time, though, it was clear as day. This time helped me wake up and ask myself, “Is scrolling through social media healthy for me?” The answer was a resounding no.

    So then I deleted all the apps and never got on social media again. 

    Yeah, right. 

    What is true is that this was the beginning of a long process of really waking up to how my technology use was impacting me. I was able to start noticing when my face felt hot and my muscles clenched because an email triggered me before shooting off a fiery response. I recognized that if I woke up and looked at the news on my phone first thing in the morning, I was extra grouchy toward my family as I got ready to teach school that day.

    Mindfulness basically asks us to take off our judgy pants for a second and really look at our experiences, especially the ones we think we already know.

    On the flip side, my awareness of some of the ways tech really served me grew as well. I was able to notice that I felt empowered by calls to action posted by friends who were promoting social justice. I was grateful for the electronic calendar that reminded me of a forgotten appointment I was supposed to go to in thirty minutes. And especially as we braved the COVID-19 pandemic, I deeply appreciated being able to connect with my students, family, and friends over Zoom.

    Listen, I have an obvious bias here. I believe it is really easy for us as humans to get sucked into mindless technology use, and I think that sometimes makes us feel like crap. I believe there are forces at work that make it hard to put the phone or video controller or computer screen down. And I believe that we do have control over ourselves and our choices, but only if we are paying enough attention to notice what’s going on. 

    Listen to Your Kids

    I want to be clear: This is not just a concern for young people. Though the specifics of the challenges around tech use may be generational, the modern struggle for balance and wellness affects all ages.

    I am a mother of two young kiddos (ages one and four at the time of publication), which means I am grappling with how to best support them in developing their own healthy relationships with technology.

    For now, it is easy because I can just turn off the iPad after one episode or take away the phone after the timer dings. But at some point, I need to transfer that power to them so they can start noticing and making their own choices about the impact their tech use has on them. Of course, they will make mistakes. Of course, I will make mistakes. But I’m hoping, much as I do with my students, that we can figure it out together.

    I encourage you to be vulnerable with the young people in your life. Model owning your struggles. Invite them to share theirs. Sit on the same side of the table and problem-solve together rather than fight. We all want less fighting. Be open to the possibility that you are in this together.

    You can learn a lot just by listening to kids. The world is different from the one we grew up in. I didn’t have a mobile phone or social media until college and a smartphone came well after that. I had an entire childhood before modern tech became a reality. I can’t fully comprehend what it would be like to grow up in a world where my relationships were mediated by technology. The closest I can come is simply listening to young people. One piece of advice that has really stuck with me came from Jeremy, a teen from Virginia, who said, “One of the biggest mistakes I see parents make is they try to relate too much. While both generations have issues, it’s not the same and they don’t fully understand. Parents should just acknowledge the generation gap, and be open to listening and understanding.” 

    So, I encourage you to be vulnerable with the young people in your life. Model owning your struggles. Invite them to share theirs. Sit on the same side of the table and problem-solve together rather than fight. We all want less fighting. Be open to the possibility that you are in this together.

    Create Social Media Habits That Serve You

    Mindfulness basically asks us to take off our judgy pants for a second and really look at our experiences, especially the ones we think we already know. When we fully pay attention, defenses down, hearts open, we can be amazed by how much more there is to learn. By hearts open, I mean we can do this work with care. We can do it because we care . . . about ourselves, about our families and friends, and about the larger community. Acknowledging that we truly do want what is best for all can help us make moves that might not feel easy. Perhaps we create a social justice post to highlight the ways we can better care for one another and this world. Perhaps we put our phones down to really show care to the people we love.

    Close your eyes. Okay, I guess you have to read through this first, but then come back and close your eyes and walk yourself through this exercise.

    1. Imagine yourself waking up on your most perfect day. What does it feel like to be in bed? How do you soak in that moment? Do you stay there for a while to enjoy the restfulness? Are you someone who loves to jump right up and throw on some upbeat music? Whatever those first few moments in your ideal day look like, imagine them.
    1. Afternoon rolls around. What now? Do you go out for a walk? Take a catnap in a sunny patch on the couch? Hit the beach or slopes?
    1. How will you wind down from your day? Watch a movie with your family? Read a book curled up in your beanbag chair? Take a short walk around the block?
    1. When you are ready, come back to the present.

    This is an idealizing exercise. Obviously, we don’t usually have this much control over every moment of the day. We must consider other people’s needs. And we do things—work, errands, exercise, and so on—that may not feel gratifying in the moment but may ultimately serve us. Some life circumstances simply do not allow for us to do all that we wish. But it can be really helpful to know in our bodies what it feels like to live a beautiful day, as well as what factors help create those feelings.

    This exercise is meant to highlight the fact that how you spend your time matters. What you fill your mind with—experiences, content, images—matters. It may be the most important thing to consider. The way we spend each moment ultimately adds up to our lives. If we really want to start being clear about how our tech can best serve us, we need to be very clear about what we want it to serve. Many people grapple with this big question their whole lives: What work, activities, causes, and ways of being in the world make me feel most alive, most connected, and most authentically myself? There will not be a final answer to this question. It will be a lifelong inquiry, and your response will undoubtedly shift as you grow and have new priorities.

    Finding meaning in our lives won’t come just from what we do, but how we show up.

    Finding meaning in our lives won’t come just from what we do, but how we show up. Are we all the way there for those experiences? Or are we distracted? Can we find meaning and contentment even in moments that are not exciting, awe-inspiring, or fun? Our tech habits do not exist in isolation. Sometimes they are a result of some unmet need in our lives. Sometimes our habits result in an unmet need. It helps to figure out what things nourish us and help us to feel most alive. Only then can we really understand how our tech use can support that. 

    You Can Always Begin Again

    The truth is, at least momentarily, it is easier not to try. It is easier not to notice. It is easier to just hop in our tech inner tube and let the tech companies’ brilliant neuroscientists and psychologists whisk us away on a “happy,” tech-fueled river float. It’s easier to let our habits and patterns whisk us away than it is to look at those habits and ask them, “Are you getting me where I want to go? Are you creating the life I want to live?” Sometimes just asking ourselves to pause can feel Herculean. We aren’t used to it. Our habits push us to stick with what we know. Knowing this, perhaps you ask yourself, Can I love the dance? Can I love my humanness? Can I love myself when my actions create sleep deprivation, jealousy, work backlogs, or sadness? Can I fuel my desire to keep coming back with love and care instead of shame?

    If we go into the practice of examining our tech habits by criticizing ourselves, and criticizing others, for not living up to our ideals, we won’t want to keep trying. Lead with love.

    Maybe we notice we have been scrolling for over an hour one day, only to miss noticing the same behavior a week later. Maybe we choose to set a timer when we play video games one day and hop up after thirty minutes to go get some fresh air, only to hole up for a whole weekend playing games a month later. Still, we can begin again.

    And still, we can value ourselves as we fall. We can value ourselves enough to try again. 

    Attention Hijacked: Using Mindfulness to Reclaim Your Brain from Tech by Erica B. Marcus. Text copyright © 2022 by Erica B. Marcus. Reprinted with the permission of Zest Books, a division of Lerner Publishing Group, Inc. All rights reserved. No part of this text excerpt may be used or reproduced in any manner whatsoever without the prior written permission of Lerner Publishing Group, Inc.

    Can We Have Compassionate Tech? 

    Aden Van Noppen, founder of compassionate tech company Mobius, answers our questions about how technology hijacks attention and how we can foster a healthier relationship with our screens.
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    • Ava Whitney-Coulter
    • August 16, 2022

    You Can Change Your Life by Loving Yourself 

    Learning to take care of your heart, to accept the pain that comes with seeing the people you love suffer, and to be okay with suffering yourself, is the true work of self-love—and it begins with the breath.
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    • Ali Smith, Atman Smith, and Andres Gonzalez
    • June 10, 2024



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  • Build Healthy Habits in the New Year With 3 Science-Backed Strategies

    Build Healthy Habits in the New Year With 3 Science-Backed Strategies

    Our habits create our lives. 

    They are the basis for most of our positive outcomes in life. They determine how often we practice mindfulness, our exercise patterns, our ability to place our full attention on our work. They bolster our capacity to interact with the people around us from a sense of compassion and full presence.

    Our habits also create most of the problems we encounter in life. They keep us stuck in self-defeating patterns like eating that full pint of ice cream, getting lost for hours on social media, or “checking out” instead of being present for the people we love.

    As you begin this New Year, it’s easy to get caught-up thinking only about goals, outcomes, and New Year’s resolutions. These are important. But we think it’s even more important to consider the underlying habits that either keep you stuck or allow you to experience profound changes.  

    How do you nourish healthy habits? Here are three proven steps:

    3 Science-Backed Strategies to Build Healthy Habits in the New Year

    Step 1: Take an Inventory of Your Current Habit System

    Edward Deming, one of America’s leading management scientists in the 20th century, declared, “Every system is perfectly designed to get the results it gets.” Allow that to sink in for a moment. 

    The idea here is that your current system of habits is “perfectly designed” to produce the negative, self-defeating, patterns you wish you could change. If you struggle to exercise, it’s because your current habit system is perfectly designed to keep you from working out. If you can’t find time to meditate, it’s because your current habit system is perfectly designed to prevent you from training your mind.

    Which existing habits are standing in your way? Which new habits will allow you to make the changes you would like to see?

    And that raises an important question: what results do you wish you were getting? For instance, do you want to be more mindful, less distracted? Do you want to be kinder, less agitated? Do you want to spend more time exploring the things that matter most to you, less time binge-watching shows on Netflix? These are the outcomes you want to change.

    Next, look one level deeper, at changes in habits that will help you achieve these outcomes. And this begs a second question: Which existing habits are standing in your way? Which new habits will allow you to make the changes you would like to see?

    Step 2: Build New Habits By Stacking Them on Habits You Already Have

    By now, you should have a few new habits in mind that will help you achieve the changes you’d like to make. The question then becomes: how do you build these new habits?

    In our work with high performers and executives, we’ve found that the best way to build new habits is to, in the words of habit expert James Clear, “stack” them on top of existing habits.

    For example, let’s say you want to build the habit of spending less time distracted by your phone. You could try to build this habit from scratch by saying, “I am not going to look at my phone at all in the evening.”

    Stacking this new habit on top of an existing habit is a much more effective strategy. For example, you can say: “After I walk through my front door and take off my jacket in the evening, I’m going to put my phone on Do Not Disturb mode.” This approach increases your likelihood of building the habit not only by tying it to an existing habit (taking off your coat as you walk in the door) but it also includes a specific action, which the research says is another important strategy for making habits stick. Instead, saying vaguely, “I’m going to try to look at my phone less,” it’s based on a tangible action, “switching my phone to Do Not Disturb.”

    The path to changing your life is more about the process of building the habit than the specific habit itself.

    There are numerous ways to enact this strategy in everyday life.  You could use your walk into the office as a time for practicing present moment awareness, use slowing down in your car at stop signs or stop lights as a cue to take one or two mindful breaths, or use beginning meals as a cue for expressing one thing you are grateful for. 

    The possibilities here are endless with this simple strategy: Stack the new habit you wish to create on top of an existing habit so that it becomes integrated into the midst of your everyday life.

    Step 3: Build and Sustain Your New Habits Using the Four C’s

    The final step uses what we call the Four C’s of habit formation to weave these new habits deep into the fabric of your everyday life.

    1. Commence Small. This first critical tip builds on Stanford professor BJ Fogg’s research, which suggests you start with a goal you can realistically achieve. For example, it’s better to start with 5 minutes of meditation each day than to set yourself up for disappointment by trying to meditate for an hour. Be careful of setting unrealistic New Year’s goals that risk failing in mere days because they are too big. Remember, the path to changing your life is more about the process of building the habit than the specific habit itself.
    2. Commit.  Make a 100% commitment to building your new habit.  It turns out that it’s actually easier to commit to building a new habit 100% of the time than 99%. That 1%, after all, can make you miserable.  It fuels that voice in your head that says, “I’ll skip it just this once.” But by making a 100% commitment to a tiny habit, you end this mental argument. We have seen over and over again with thousands of people that this is really the key tip for creating new habits.
    3. Create a consistent Cue. Going back to the idea of habit stacking, where creating a “cue” helps you remember to act. Use one of your existing habits as your cue, as a trigger that helps you remember to build the new habit.  If you want to spend less time mind wandering and more time noticing the sights, sounds, and sensations of the present moment, for instance, come up with a regularly repeating cue that reminds you to practice, a cue like waking up, going to bed, walking upstairs, stopping at stoplights, riding in elevators, or standing in line at the store. 
    4. Celebrate. All you have to do to celebrate is savor the experience for just a few seconds. Savor the exquisite feeling of connecting to your breath. Savor the feeling of pleasure that you derive from doing the activity you made a 100% commitment to carry out.

    So, while the world hammers on about goals, outcomes, and New Year’s resolutions over the next few weeks, remember that real change and progress only happens when we carefully construct a system of habits that make new outcomes possible.



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