Mind Manners
Mind Manners
Rebalancing Your Life in the Age of Distractions
Ever feel like your smartphone is more of a digital pacifier than a tool of empowerment? Join me, Albert Nguyen, as we tackle the urgent need to unplug for the sake of our mental clarity. In this comprehensive discussion, we break down the walls of our digital dependencies, offering you strategies to protect your focus and enhance your life. We don't just talk about the problem; we provide solutions to help you establish a healthier rapport with your gadgets. It's not just about putting your phone down—it's about picking your life back up...and coming home to you and the present moment.
Listen closely as we navigate the waters of tech addiction, discussing how our devices are engineered to keep us hooked and what we can do to fight back. I share insights on creating tech-free zones, engaging in mindful checking, and why having clear device use rules can revolutionize your daily routine. By consciously managing our interactions with technology, we uncover the path to a balanced digital diet that nourishes our minds and enriches our relationships. Tune in for an enlightening session that promises to recalibrate your connection with the digital world and restore your mental peace.
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Most of my patients have been talking about something that I think will continue to be a problem that we need to address, that's, our addiction to our phones and digital devices. So in today's session, we're going to explore the idea of digital fasting or, as some call it, a digital detox. It's not about demonizing technology. It's about finding and restoring balance. Just like fasting can reset your digestive system and improve your physical health, taking intentional breaks from digital devices can restore your mental clarity and help reduce the noise in your life. It's all about taking back control and not letting our gadgets control us. So, whether you're listening on your morning commute, during your workout or as you unwind for the day, I invite you to think about your own digital habits as we unpack the complexities of our digital dependencies together.
Speaker 2:You're listening to Mind Manners, hosted by licensed psychotherapist Albert Nguyen. Albert helps his clients overcome past trauma, change their mindset and accelerate their personal and professional development. This podcast covers a wide range of mental health and self-development topics, with each episode offering an actionable step towards a better you. If you're on a wellness journey, keep listening Now.
Speaker 1:I want you to think about the last time you went an hour, just an hour without touching your phone, checking your phone, your email and especially social media. For many of us, the idea feels almost unthinkable. Our devices, these incredible tools of connectivity and information, have become something more. They've become a digital pacifier. That's right, I said it, digital pacifiers. You've seen it all too often. Much like a pacifier soothes a restless baby, our devices soothe us, distract us and, yes, they can even control us, tapping deeply into our psychology and our innate impulse for immediate gratification and cheap dopamine hits. And before we know it, these devices can become like a fifth limb, something we feel we can't function without. It's as if they become an extension of ourselves, so integrated into our daily routines that the line between tool and appendage blurs. But it goes even deeper than that. In many ways, our devices act not just as another limb, but as the third hemisphere to our brain. They store our memories in the cloud, manage our relationships through texts and emails, guide us through the streets with maps and even answer our questions in seconds. And more recently, it's writing stuff for us that we can claim as our own. They're like an external hard drive, one that we've started to rely on to think, remember and navigate our world. So what happens when we become too reliant, when the first thing we reach for in the morning and the last thing we put down at night is a screen? Here lies a fascinating paradox.
Speaker 1:As much as technology has given us, it also demands that we remain vigilant. The convenience it offers comes with a price our autonomy and perhaps our mental agility. This is why I've been advocating for a crucial balance. We need to set clear boundaries and implement practical measures to ensure these machines and digital devices enhance rather than diminish our lives. It's not about shunning technology. It's about understanding its potential to infringe on our psychological well-being and taking proactive steps to prevent that. I see more and more people, from kids to adults, struggling with fragile and low self-esteem because it's so deeply connected to the digital world, so much so that these devices continue to rob us of being present. It's as if it has trained us to care more about our digital persona and world than we do in our immediate surroundings and real-life persona. You see this all the time people going out to lunch with each other, but instead of interacting and connecting with the people in front of them, they are connected to their devices, disconnected from the moment. There is a price to pay that every time you connect to the devices, you are more than likely disconnecting from the present moment. So we need to protect our mental health and ensure that our digital interactions are healthy and intentional, not habitual and automatic.
Speaker 1:Today, I want to talk about a concept that's gaining momentum digital fasting or digital detoxing. This isn't about casting technology as the villain. It's about rediscovering and restoring balance in our lives. And restoring balance in our lives, just as fasting can rejuvenate your body and clear your digestive tract, periodic breaks from our digital devices can sharpen our mental focus and quiet the constant hum of information that fills our days. Because, let's face it, just like how our bodies are not meant to eat loads of highly processed foods, we're not meant to stare, listen or engage with artificial screens displaying artificial lights or artificial sound waves all day.
Speaker 1:So take a moment and imagine this Instead of starting your morning scrolling through notifications, you begin with a few minutes of silence, a cup of water or tea in hand, letting your mind wake naturally. Or consider the refreshing feeling of spending an evening without screens, perhaps taking a walk, reading a book or engaging in face-to-face conversations, face-to-face conversations. These simple acts are acts of mindfulness, of choosing to slow down in a world that's sped up by digital interactions. And it's not just about small daily habits. Think about the deeper, more immersive experiences like taking a vacation where you truly disconnect, or perhaps attending a silent retreat that encourages you to fully engage with your surroundings without the digital noise. These experiences can reset not just your mental state, but can profoundly impact how you engage with technology when you return.
Speaker 1:To make this practical, we can set ourselves up for success by introducing digital detox challenges, structured times where we consciously protect our space and step away from our devices. It might be setting up a no phone or tech zone, or a rule to not check emails after a certain hour, or perhaps dedicating one day a week to being completely tech free. These boundaries aren't just rules. They're your declaration of independence from the compulsion to be constantly connected. This approach helps us cultivate a lifestyle where technology serves us, not the other way around. By implementing these clear daily boundaries and integrating challenges, we protect our time, our attention and, ultimately, our mental health.
Speaker 1:I want that for all of us to be more mindful and to come back home to our bodies and senses, to connect with being here, to hear real sounds in our immediate surroundings, to see the actual horizon and feel the warmth of the sun. To cultivate a self-esteem and identity that isn't easily manipulated or compromised by how many likes you get on a post or comparing yourself to everyone's skewed life highlights and filtered or altered images or words. Take back your life and let's find some ways to return home to you. Don't let the series of moments in your life pass you by, and let's harness the benefits of being more present in our lives. As we navigate our fast-evolving digital landscape, it's essential to pause and consider the profound impact our growing dependency on technology is having on mental health.
Speaker 1:Studies repeatedly show that frequent users of digital media often experience lower psychological well-being and lower self-esteem compared to those who engage less often. This suggests that, despite increased connectivity, our devices might actually be isolating us in ways we don't immediately recognize. The effects aren't just psychological. They're physical too, from eye strain and difficulty focusing, poor posture and sleep disturbances. The physical toll of excessive screen time is becoming hard to ignore. It's clear our bodies are reacting to the digital overload, and one very important thing I want to turn your focus towards is how this is impacting kids. A comprehensive review from 2018 highlighted multiple adverse effects stemming from excessive tech use and screen time. Kids deeply engaged with digital devices often see a dip in academic performance, suffer from lower creativity, face delays in language development and experience setbacks in social and emotional growth. We're also seeing a growing trend in people with attention and focus difficulties. Well, let me tell you, there are studies that have shown a strong association between heavy digital media use and the likelihood of developing symptoms associated with attention deficit, hyperactivity disorder or ADHD. While this doesn't establish causation, the correlation is strong enough to demand our attention. So, to improve this, it all starts with you.
Speaker 1:Before I talk about the digital detox challenge and practical ways to set boundaries, let's do a quick assessment. I'm going to ask you several questions, with yes or no answers, to see where you're at with your level of digital dependency. For the sake of ease, we'll be referring to your phone as the source of your digital use, since it's what most of us carry with us often, but consider the phone to be synonymous with other digital devices. Are you ready to begin?
Speaker 1:Do you find yourself spending more time on your phone than you realize? Do you take your phone with you when you're in the bathroom? Do you eat while using your phone? Do you use your phone in the presence of others or when you're out with people? Do you find yourself mindlessly passing time on a regular basis by using your phone? Do you seem to lose track of time when on your phone? Do you find yourself spending more time texting, checking social media or emailing as opposed to talking to people in person? Has the amount of time you spend on your phone been increasing? Do you wish you could be a little less involved with your phone? Do you sleep with your phone turned on under your pillow or next to your bed regularly? Do you find yourself viewing and answering texts, social media and emails at all hours of the day and night, even when it means interrupting other things you are doing? Do you text, email or surf while driving or doing other similar activities that require your focused attention and concentration? Do you feel your use of your phone decreases your productivity at times? Do you feel reluctant to be without your phone, even for a short time? Do you feel uncomfortable when you accidentally leave your phone in the car or at home, have no service or have a broken phone? Okay, take a moment. How was that for you. Of course. If you've answered with more yeses than nos, then it's worth taking some proactive steps and making some improvements in your life. And even if you had more nos than yeses but want to improve your mindfulness and present moment living anyway and maybe lead the way for others, then stick around, because we all can benefit from more mindfulness and intentional living.
Speaker 1:Just a heads up this assessment is not an official diagnostic tool. As a therapist, I just believe that assessments and personal evaluations can be a valuable first step toward helping yourself and getting help if needed. All too often, people stop short of making necessary changes or seeking help, thinking that they don't have a problem or that their issues are not severe enough to warrant professional intervention. This is why most therapy and mental health intervention happens when people are deep in the mud and at the peak of their problems. This seriously needs to change. Get checked up, don't wait. You don't have to commit to six or eight sessions. Just do so periodically, once in a while, like you would with the doctors for a regular checkup. Sorry, I digressed.
Speaker 1:So let's talk about setting boundaries with technology. If you have a healthy relationship with tech, I commend you. Much respect, because we all know that these mega tech companies have very smart researchers and highly intelligent people working hard behind the scenes to devise protocols to get you more connected and more engaged. Essentially, it's designed to get you addicted. Yes, you heard me. Many digital tools and platforms are engineered to be addictive. So what does this really mean for us, the consumers? I remember one particular patient of mine who was a researcher for Google and he mentioned the concept of persuasive design based on psychological and social theories.
Speaker 1:This is a technique that tech companies use to create features that grab and hold our attention. Think about notifications that ping us with the latest updates, news feeds that refresh endlessly, or features that encourage us to keep scrolling, watching or playing. The mechanisms behind it are often subtle Color schemes that captivate the eye, algorithms that curate personalized content and interaction rewards that give us small dopamine hits. Content and interaction rewards that give us small dopamine hits, reinforcing our engagement behaviors. These aren't just design choices. They're psychological triggers crafted to exploit our human tendencies towards curiosity and instant gratification. It means we need to be aware aware of the designs that influence our digital behaviors and how they can lead us to spend more time and energy than we might intend on these platforms, one thing is for sure whatever their intentions are, we need to be aware aware of the designs that influence our digital behaviors and how they can lead us to spend more time and energy than we might intend.
Speaker 1:On these platforms, you have to look out for yourself and become a responsible user now, just like how cigarettes, alcohol and junk food became easily accessible without setting rules for ourselves. We can easily consume too much of this stuff. But here's the empowering part Once we understand these mechanisms, we can make more informed decisions about how we use technology. We can set boundaries, use tools that limit our screen time and choose to engage with platforms that respect our time and attention rather than exploit it. This isn't just about pushing back against the tide. It's about shifting our approach from passive consumption to active, mindful engagement. By doing so, we reclaim our digital agency, turning our devices from masters into tools that serve our needs on our terms.
Speaker 1:I want to reiterate once again that I'm not here to demonize tech. I certainly have seen the positive impact it has made as well and how we can leverage it. So what I really want to be clear is that, as we embrace technology in almost every aspect of our daily lives, it's crucial to remember that these powerful tools are meant to serve us, not to control us. So let's look at a couple of practical strategies for setting healthy boundaries with our digital devices, ensuring that technology remains a tool for enhancement, not something that holds us back.
Speaker 1:One effective strategy is establishing tech-free times, whether it's during meals, the first hour after waking up or before bed, these designated periods and spaces can act as prompts that allow us to disconnect from the digital world and reconnect with the world right in front of us. It's about creating spaces in our day where we can breathe, reflect and engage with others and be in the moment without the constant pings that demand our attention. There's also a mindfulness-based cognitive practice that I think is important, specifically mindful checking. This involves being intentional about when and why we use our devices. Each time you reach for your phone, pause to ask yourself is this necessary right now, or is it just a habit? The simple question creates a space between stimulus and response and can break the cycle of compulsive scrolling and encourage a more thoughtful interaction with our technology. An additional strategy involves setting clear rules for why and how you use your phone, instead of allowing your devices to be sources of mindless brain-numbing consumption. You can define specific purposes for your screen time, decide in advance what each device or app is used for be it work, learning or meaningful social interactions and stick to these guidelines. This prevents you from falling into the trap of using technology for aimless browsing, ensuring your engagement is purposeful and productive. By consciously setting these boundaries, we not only manage our digital usage, but also reclaim our time and attention. So be clear about your tech use and get creative in how you implement your boundaries. And when all else fails, there is a final practical tool that I want all of you to try, if you haven't already, and that's digital detoxing.
Speaker 1:So what exactly is a digital detox? Simply put, it's a period of time when you refrain from using tech devices such as smartphones, televisions, computers, tablets and social media. It's about disconnecting from the internet and technology and all constant notifications and digital demands to reconnect with the world around you without screens. It's about returning back to your daily life with more presence and connecting with your natural world, and immersing and engaging in your senses the things you can see, feel, hear, smell and touch. This isn't some woo-woo or mystical ritual or practice, as some people tend to get turned off by anything that remotely resembles spirituality, which I think is strange, but hey, I get it. But with the growing digital dependency, a digital detox is becoming more important. We already know that research and experts in the field are finding that our tech habits are affecting us more than we might realize, studies showing that excessive screen time can lead to increased feelings of anxiety, depression and physical issues like eye strain and sleep disruption. So it's no surprise that disconnecting from them gives our brain a chance to reset and recover from this constant information overload.
Speaker 1:Let's talk about the benefits of unplugging. Reducing screen time not only helps improve mental health by decreasing stress and anxiety, but it also boosts physical health by encouraging more active engaging activities. Experts specializing in digital wellness have noted significant improvements in overall well-being when individuals take regular breaks from their digital devices. And then my patients who've actually tried it felt the positive impact it had. A few of my patients over the years who, after participating in a week-long digital detox, reported better sleep, improved relationships and a renewed sense of creativity.
Speaker 1:I don't think you need any more convincing. It's clear tech is here to stay and evolving with us. So here's my challenge for you Try unplugging for one full day this week. It might sound daunting, but give yourself this chance. Many find it becomes a refreshing part of their routine, much like a weekly reset. For those looking for something deeper, consider a quarterly detox where, for three, five days, you disconnect completely. Treat it like a silent retreat or a mini vacation for your mental health.
Speaker 1:This practice isn't just about abstaining from technology. It's about rediscovering other parts of your life that you might have been neglecting or constantly hijacked by tech. Whether it's reading a book, exploring nature or spending quality time with loved ones, a digital detox can help you find balance in a tech-saturated world, so I challenge you to try it out. This isn't the only way to do it, but it's a way. Get creative. Once you can do it, make it a practice and notice the difference in your daily life. And I will end it there. If you found today's episode insightful, please like, leave, review, share or subscribe. Your support helps us bring more great content to you, and subscribing will keep you updated on all the latest episodes. Your support helps us grow and continue exploring topics that make a difference in our lives. Thanks for tuning in to today's session If you're ready to take on the Digital Detox Challenge, or you've done it before and are ready to go again. I'd love to hear about your experiences. Until next time, stay present, stay healthy and stay connected, offline, that is.
Speaker 2:Thanks for tuning in to Mind Manners with Albert Nguyen. We hope you found value in this episode. If you'd like to work with Albert one-on-one, visit OptiMindCounselingcom to learn more about his private practice. Looking to join a community of like-minded individuals, search Mind Manners Podcast Community on Facebook and join our group to connect with others on their wellness journeys. Finally, if you haven't already done so, please write us a five-star review on Apple Podcast and let us know you're enjoying the show.
