Hey Reader ​ Ever feel like your screens have become a digital leash, tethering you to a restless world? I certainly have a love-hate relationship with the digital world, and with my break from content creation the past few weeks have been an ideal time for me to re-establish some boundaries with my devices. Personally? I'm ok with non-addictive screen time. I never feel addicted to sending emails, to getting my work done on my computer, etc. But when it comes to social media, I need better boundaries. And more specifically, scrollable video content. If I just open up that reels app, I can lose HOURS of my time each day. Not exaggerating. My screen time has been horrendous. And if I'm being honest, I'm yet to find a solution that actually works. I seem to be an all-or-nothing person. Moderation is not my friend when it comes to socials. So, as long as we're clear, going into this newsletter, that I am not perfect, then I will share what has worked for me, what hasn't worked, and we'll dig into the 'why'. I always feel more motivated when I understand why something is important. I don't think that's true for everyone - some people just want to know what to do, and trust there is good reason for it! (If that's you, I envy you...!) Not me! Staying connected to why helps me stay motivated. So today, we're breaking free and exploring how to reclaim your 'me time' in our hyperconnected era.

💡 The Science Behind the Glare

So, why are screens such a big deal?

There are many issues that high screen time can create, but here are the leading challenges:

1. Negative impact on sleep
2. Reduced concentration & focus - increase in brain fog
3. Emotion-numbing scrolling can prevent your brain from naturally processing your stress and completing your stress cycle (if you want to learn more about this one, watch my free training), so you feel less rested

The three above operate in a cycle, where one feeds off the other -

You get less sleep ➡️ You struggle to concentrate during the day ➡️ Your emotions are less well regulated ➡️ You scroll more to numb your emotions ➡️ You are exposed to more blue light ➡️ You get less sleep

And so the cycle continues...

So let's just dive in a little deeper to the root cause - it all boils down to the blue light they emit.

Our screens radiate a type of blue light that's like a signal to our brains, saying, "Hey, it's daytime! Stay awake!"

Exposure to this light suppresses the production of melatonin, the hormone responsible for regulating our sleep-wake cycle.

Your body has an internal clock known as the circadian rhythm, which regulates when you feel awake and when you feel sleepy.

When you expose yourself to screens late into the night, you're essentially throwing off this internal clock. The result? Difficulty falling asleep, staying asleep, and waking up feeling rested.

Even if you manage to fall asleep after a screen binge, the quality of your sleep is often compromised.

Research suggests that screen time before bed can lead to more shallow, less restorative sleep, leaving you feeling groggy and less alert the next day. It's like getting a taste of sleep without the full benefits.

🔁 Recognising your loop patterns

What is a LOOP pattern?

Your loop pattern is the habitual apps you go through on your phone. When you mindlessly loop through these apps, you often are perpetuating the pattern of numbing behaviour that I mentioned before. In this state, your mind is passively absorbing information from your phone.

Most people will typically go through a similar order of apps, for instance -

• Pick up your phone, open Whatsapp, check messages
• Open Instagram
• Scroll through stories
• Scroll through main feed
• Open Whatsapp, reply to messages
• Close app, open BBC news
• Scroll through news
• Open The Guardian
• Scroll through news
• Open Facebook - check notifications

And so on...

Each person's loop is different. Start to notice what your loop is!

When you recognise the loop, you can spot how often you cycle through this.

Your brain goes through in a similar order each time because it's looking for the dopamine hit. It wants to find something that will flood in all the hormones that make you feel an emotion - whether you're looking to be shocked, outraged, or get a warm fussy feeling from a nice message.

Awareness of your habits is the first step toward taking change.

🌙 The Rise of the Digi Detox

If you are interested in the self-help world, you can't have missed the digi detox.

A digital (or digi) detox is where you commit to a period of time without using screens, or social media.

The goal here isn't to shun technology altogether; instead, it's about breaking your habitual patterns or screen usage and giving yourself the opportunity to reset your relationship with screens.

Then, when you return to using digital devices, you can do so intentionally, and find a balance that allows you to enjoy the benefits of the digital age while preserving your energy and mental clarity.

Personally, I like to do a digi detox a couple of times a year. There are 2 kinds:

1) Screen time holidays - yoga retreats or a holiday abroad are ideal times for this. When you're off work, it's much easier to take a break from devices.

2) Social media detox - I delete all the social apps off my phone and commit to a minimum time frame to stay offline. It could be as short a day, or as long as a few weeks. (Current social digi detox has been about 2 weeks and counting!)

The first time I did a social media detox, I was shocked at how often I went to pick up my phone to scroll.

I would mindlessly grab my phone and try to open the Instagram or Facebook app before I realised the apps weren't there.

By understanding the dynamics of screen time and its effects on your rest, you can make intentional choices that support your well-being.

🚫 Breaking Up with Screens (Especially before bed!)

So, once you have started to recognise your patterns, and perhaps done a digital detox to reset your relationship with your devices, what can you do to protect yourself from he clutches of screens?

I am a MAJOR proponent of analogue activities.

One of the difficulties with reducing your screen time cold-turkey is filling the void that has been left. So instead, think about what activities are going to replace your scrolling binges.

You need to find ways to wind down without a screen. Here are some of my favourites -

• Read a book or magazine (search 'reading music' on Spotify, run a bath & light a candle for a nice relaxing evening of reading!)
• Cooking or baking
• Creating something with your hands such as drawing, painting or craft projects
• Adult colouring books or giant dot-to-dot puzzles - these are great to do whilst you watch tv, especially if you are used to scrolling on your phone & watching tv at the same time.
• Movement! One of the things I love about yoga & fitness is that you get a break from your phone for a while!

There are SO many reasons I love to get my clients to implement analogue activities.

But one of the most important is that these activities re-train your brain not to be reliant on the dopamine hits of social media notifications.

Analogue activities bring you into the present moment and give your brain a chance to relax and reset without numbing out. When you implement these rest activities, instead of feeling like you have lost time by falling into a scroll hole, you get a chance to truly experience me-time.

Remember, it's not about giving up screens entirely; it's about finding a balance that allows you to enjoy your devices without dodging quality rest or compromising your sleep. Your body and mind will thank you for it.

Here's to striking the right balance between the digital and analog worlds!

With love,

​

P.S. If you want to transform your health & your career without getting burnt out, my new programme REVITALISE is ideal for you. In just 12 weeks, you can transform your health, reclaim your time & energy and unlock your career potential. Here’s your next step.​

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