April 25, 2024 • 21 mins
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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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Most of my patients have been talking about
something that I think willcontinue to be a problem that we
need to address, that's, ouraddiction to our phones and
digital devices.
So in today's session, we'regoing to explore the idea of
digital fasting or, as some callit, a digital detox.
It's not about demonizingtechnology.
It's about finding andrestoring balance.
(00:22):
Just like fasting can resetyour digestive system and
improve your physical health,taking intentional breaks from
digital devices can restore yourmental clarity and help reduce
the noise in your life.
It's all about taking backcontrol and not letting our
gadgets control us.
So, whether you're listening onyour morning commute, during
(00:43):
your workout or as you unwindfor the day, I invite you to
think about your own digitalhabits as we unpack the
complexities of our digitaldependencies together.
Speaker 2 (00:53):
You're listening to Mind Manners, hosted by licensed
psychotherapist Albert Nguyen.
Albert helps his clientsovercome past trauma, change
their mindset and acceleratetheir personal and professional
development.
This podcast covers a widerange of mental health and
self-development topics, witheach episode offering an
actionable step towards a betteryou.
(01:15):
If you're on a wellness journey, keep listening Now.
Speaker 1 (01:19):
I want you to think about the last time you went an
hour, just an hour withouttouching your phone, checking
your phone, your email andespecially social media.
For many of us, the idea feelsalmost unthinkable.
Our devices, these incredibletools of connectivity and
information, have becomesomething more.
They've become a digitalpacifier.
(01:41):
That's right, I said it,digital pacifiers.
You've seen it all too often.
Much like a pacifier soothes arestless baby, our devices
soothe us, distract us and, yes,they can even control us,
tapping deeply into ourpsychology and our innate
(02:02):
impulse for immediategratification and cheap dopamine
hits.
And before we know it, thesedevices can become like a fifth
limb, something we feel we can'tfunction without.
It's as if they become anextension of ourselves, so
integrated into our dailyroutines that the line between
tool and appendage blurs.
But it goes even deeper thanthat.
In many ways, our devices actnot just as another limb, but as
(02:26):
the third hemisphere to ourbrain.
They store our memories in thecloud, manage our relationships
through texts and emails, guideus through the streets with maps
and even answer our questionsin seconds.
And more recently, it's writingstuff for us that we can claim
as our own.
They're like an external harddrive, one that we've started to
(02:47):
rely on to think, remember andnavigate our world.
So what happens when we becometoo reliant, when the first
thing we reach for in themorning and the last thing we
put down at night is a screen?
Here lies a fascinating paradox.
As much as technology has givenus, it also demands that we
remain vigilant.
The convenience it offers comeswith a price our autonomy and
(03:10):
perhaps our mental agility.
This is why I've beenadvocating for a crucial balance
.
We need to set clear boundariesand implement practical
measures to ensure thesemachines and digital devices
enhance rather than diminish ourlives.
It's not about shunningtechnology.
It's about understanding itspotential to infringe on our
(03:33):
psychological well-being andtaking proactive steps to
prevent that.
I see more and more people,from kids to adults, struggling
with fragile and low self-esteembecause it's so deeply
connected to the digital world,so much so that these devices
continue to rob us of beingpresent.
It's as if it has trained us tocare more about our digital
(03:56):
persona and world than we do inour immediate surroundings and
real-life persona.
You see this all the timepeople going out to lunch with
each other, but instead ofinteracting and connecting with
the people in front of them,they are connected to their
devices, disconnected from themoment.
There is a price to pay thatevery time you connect to the
devices, you are more thanlikely disconnecting from the
(04:19):
present moment.
So we need to protect ourmental health and ensure that
our digital interactions arehealthy and intentional, not
habitual and automatic.
Today, I want to talk about aconcept that's gaining momentum
digital fasting or digitaldetoxing.
This isn't about castingtechnology as the villain.
It's about rediscovering andrestoring balance in our lives.
(04:42):
And restoring balance in ourlives, just as fasting can
rejuvenate your body and clearyour digestive tract, periodic
breaks from our digital devicescan sharpen our mental focus and
quiet the constant hum ofinformation that fills our days.
Because, let's face it, justlike how our bodies are not
meant to eat loads of highlyprocessed foods, we're not meant
(05:03):
to stare, listen or engage withartificial screens displaying
artificial lights or artificialsound waves all day.
So take a moment and imaginethis Instead of starting your
morning scrolling throughnotifications, you begin with a
few minutes of silence, a cup ofwater or tea in hand, letting
your mind wake naturally.
Or consider the refreshingfeeling of spending an evening
(05:27):
without screens, perhaps takinga walk, reading a book or
engaging in face-to-faceconversations, face-to-face
conversations.
These simple acts are acts ofmindfulness, of choosing to slow
down in a world that's sped upby digital interactions.
And it's not just about smalldaily habits.
Think about the deeper, moreimmersive experiences like
(05:50):
taking a vacation where youtruly disconnect, or perhaps
attending a silent retreat thatencourages you to fully engage
with your surroundings withoutthe digital noise.
These experiences can reset notjust your mental state, but can
profoundly impact how youengage with technology when you
return.
To make this practical, we canset ourselves up for success by
(06:13):
introducing digital detoxchallenges, structured times
where we consciously protect ourspace and step away from our
devices.
It might be setting up a nophone or tech zone, or a rule to
not check emails after acertain hour, or perhaps
dedicating one day a week tobeing completely tech free.
These boundaries aren't justrules.
(06:33):
They're your declaration ofindependence from the compulsion
to be constantly connected.
This approach helps uscultivate a lifestyle where
technology serves us, not theother way around.
By implementing these cleardaily boundaries and integrating
challenges, we protect our time, our attention and, ultimately,
our mental health.
I want that for all of us to bemore mindful and to come back
(06:58):
home to our bodies and senses,to connect with being here, to
hear real sounds in ourimmediate surroundings, to see
the actual horizon and feel thewarmth of the sun.
To cultivate a self-esteem andidentity that isn't easily
manipulated or compromised byhow many likes you get on a post
or comparing yourself toeveryone's skewed life
(07:19):
highlights and filtered oraltered images or words.
Take back your life and let'sfind some ways to return home to
you.
Don't let the series of momentsin your life pass you by, and
let's harness the benefits ofbeing more present in our lives.
As we navigate ourfast-evolving digital landscape,
it's essential to pause andconsider the profound impact our
(07:41):
growing dependency ontechnology is having on mental
health.
Studies repeatedly show thatfrequent users of digital media
often experience lowerpsychological well-being and
lower self-esteem compared tothose who engage less often.
This suggests that, despiteincreased connectivity, our
devices might actually beisolating us in ways we don't
(08:03):
immediately recognize.
The effects aren't justpsychological.
They're physical too, from eyestrain and difficulty focusing,
poor posture and sleepdisturbances.
The physical toll of excessivescreen time is becoming hard to
ignore.
It's clear our bodies arereacting to the digital overload
, and one very important thing Iwant to turn your focus towards
(08:24):
is how this is impacting kids.
A comprehensive review from2018 highlighted multiple
adverse effects stemming fromexcessive tech use and screen
time.
Kids deeply engaged withdigital devices often see a dip
in academic performance, sufferfrom lower creativity, face
delays in language developmentand experience setbacks in
(08:45):
social and emotional growth.
We're also seeing a growingtrend in people with attention
and focus difficulties.
Well, let me tell you, thereare studies that have shown a
strong association between heavydigital media use and the
likelihood of developingsymptoms associated with
attention deficit, hyperactivitydisorder or ADHD.
(09:05):
While this doesn't establishcausation, the correlation is
strong enough to demand ourattention.
So, to improve this, it allstarts with you.
Before I talk about the digitaldetox challenge and practical
ways to set boundaries, let's doa quick assessment.
I'm going to ask you severalquestions, with yes or no
answers, to see where you're atwith your level of digital
(09:27):
dependency.
For the sake of ease, we'll bereferring to your phone as the
source of your digital use,since it's what most of us carry
with us often, but consider thephone to be synonymous with
other digital devices.
Are you ready to begin?
Do you find yourself spendingmore time on your phone than you
realize?
(09:48):
Do you take your phone with youwhen you're in the bathroom?
Do you eat while using yourphone?
Do you use your phone in thepresence of others or when
you're out with people?
Do you find yourself mindlesslypassing time on a regular basis
by using your phone?
Do you seem to lose track oftime when on your phone?
(10:09):
Do you find yourself spendingmore time texting, checking
social media or emailing asopposed to talking to people in
person?
Has the amount of time youspend on your phone been
increasing?
Do you wish you could be alittle less involved with your
phone?
Do you sleep with your phoneturned on under your pillow or
next to your bed regularly?
(10:29):
Do you find yourself viewingand answering texts, social
media and emails at all hours ofthe day and night, even when it
means interrupting other thingsyou are doing?
Do you text, email or surfwhile driving or doing other
similar activities that requireyour focused attention and
concentration?
Do you feel your use of yourphone decreases your
(10:53):
productivity at times?
Do you feel reluctant to bewithout your phone, even for a
short time?
Do you feel uncomfortable whenyou 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 moreyeses than nos, then it's worth
(11:14):
taking some proactive steps andmaking some improvements in your
life.
And even if you had more nosthan yeses but want to improve
your mindfulness and presentmoment living anyway and maybe
lead the way for others, thenstick around, because we all can
benefit from more mindfulnessand intentional living.
Just a heads up this assessmentis not an official diagnostic
(11:36):
tool.
As a therapist, I just believethat assessments and personal
evaluations can be a valuablefirst step toward helping
yourself and getting help ifneeded.
All too often, people stopshort of making necessary
changes or seeking help,thinking that they don't have a
problem or that their issues arenot severe enough to warrant
(11:56):
professional intervention.
This is why most therapy andmental health intervention
happens when people are deep inthe 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 sixor eight sessions.
Just do so periodically, oncein a while, like you would with
the doctors for a regularcheckup.
(12:17):
Sorry, I digressed.
So let's talk about settingboundaries with technology.
If you have a healthyrelationship with tech, I
commend you.
Much respect, because we allknow that these mega tech
companies have very smartresearchers and highly
intelligent people working hardbehind the scenes to devise
protocols to get you moreconnected and more engaged.
(12:39):
Essentially, it's designed toget you addicted.
Yes, you heard me.
Many digital tools andplatforms are engineered to be
addictive.
So what does this really meanfor us, the consumers?
I remember one particularpatient of mine who was a
researcher for Google and hementioned the concept of
persuasive design based onpsychological and social
(13:01):
theories.
This is a technique that techcompanies use to create features
that grab and hold ourattention.
Think about notifications thatping us with the latest updates,
news feeds that refreshendlessly, or features that
encourage us to keep scrolling,watching or playing.
The mechanisms behind it areoften subtle Color schemes that
(13:23):
captivate the eye, algorithmsthat curate personalized content
and interaction rewards thatgive us small dopamine hits.
Content and interaction rewardsthat give us small dopamine
hits, reinforcing our engagementbehaviors.
These aren't just designchoices.
They're psychological triggerscrafted to exploit our human
tendencies towards curiosity andinstant gratification.
It means we need to be awareaware of the designs that
(13:47):
influence our digital behaviorsand how they can lead us to
spend more time and energy thanwe might intend on these
platforms, one thing is for surewhatever their intentions are,
we need to be aware aware of thedesigns that influence our
digital behaviors and how theycan lead us to spend more time
and energy than we might intend.
(14:08):
On these platforms, you have tolook out for yourself and become
a responsible user now, justlike how cigarettes, alcohol and
junk food became easilyaccessible without setting rules
for ourselves.
We can easily consume too muchof this stuff.
But here's the empowering partOnce we understand these
mechanisms, we can make moreinformed decisions about how we
(14:30):
use technology.
We can set boundaries, usetools that limit our screen time
and choose to engage withplatforms that respect our time
and attention rather thanexploit it.
This isn't just about pushingback against the tide.
It's about shifting ourapproach from passive
consumption to active, mindfulengagement.
By doing so, we reclaim ourdigital agency, turning our
(14:54):
devices from masters into toolsthat serve our needs on our
terms.
I want to reiterate once againthat I'm not here to demonize
tech.
I certainly have seen thepositive impact it has made as
well and how we can leverage it.
So what I really want to beclear is that, as we embrace
technology in almost everyaspect of our daily lives, it's
(15:17):
crucial to remember that thesepowerful tools are meant to
serve us, not to control us.
So let's look at a couple ofpractical strategies for setting
healthy boundaries with ourdigital devices, ensuring that
technology remains a tool forenhancement, not something that
holds us back.
One effective strategy isestablishing tech-free times,
(15:38):
whether it's during meals, thefirst hour after waking up or
before bed, these designatedperiods and spaces can act as
prompts that allow us todisconnect from the digital
world and reconnect with theworld right in front of us.
It's about creating spaces inour day where we can breathe,
reflect and engage with othersand be in the moment without the
(15:58):
constant pings that demand ourattention.
There's also amindfulness-based cognitive
practice that I think isimportant, specifically mindful
checking.
This involves being intentionalabout when and why we use our
devices.
Each time you reach for yourphone, pause to ask yourself is
this necessary right now, or isit just a habit?
The simple question creates aspace between stimulus and
(16:21):
response and can break the cycleof compulsive scrolling and
encourage a more thoughtfulinteraction with our technology.
An additional strategy involvessetting clear rules for why and
how you use your phone, insteadof allowing your devices to be
sources of mindlessbrain-numbing consumption.
You can define specificpurposes for your screen time,
(16:42):
decide in advance what eachdevice or app is used for be it
work, learning or meaningfulsocial interactions and stick to
these guidelines.
This prevents you from fallinginto the trap of using
technology for aimless browsing,ensuring your engagement is
purposeful and productive.
By consciously setting theseboundaries, we not only manage
(17:04):
our digital usage, but alsoreclaim our time and attention.
So be clear about your tech useand get creative in how you
implement your boundaries.
And when all else fails, thereis a final practical tool that I
want all of you to try, if youhaven't already, and that's
digital detoxing.
So what exactly is a digitaldetox?
(17:26):
Simply put, it's a period oftime when you refrain from using
tech devices such assmartphones, televisions,
computers, tablets and socialmedia.
It's about disconnecting fromthe internet and technology and
all constant notifications anddigital demands to reconnect
with the world around youwithout screens.
It's about returning back toyour daily life with more
(17:59):
presence and connecting withyour natural world, and
immersing and engaging in yoursenses the things you can see,
feel, hear, smell and touch.
This isn't some woo-woo ormystical ritual or practice, as
some people tend to get turnedoff by anything that remotely
resembles spirituality, which Ithink is strange, but hey, I get
it.
But with the growing digitaldependency, a digital detox is
becoming more important.
We already know that researchand experts in the field are
finding that our tech habits areaffecting us more than we might
(18:22):
realize, studies showing thatexcessive screen time can lead
to increased feelings of anxiety, depression and physical issues
like eye strain and sleepdisruption.
So it's no surprise thatdisconnecting from them gives
our brain a chance to reset andrecover from this constant
information overload.
Let's talk about the benefits ofunplugging.
(18:43):
Reducing screen time not onlyhelps improve mental health by
decreasing stress and anxiety,but it also boosts physical
health by encouraging moreactive engaging activities.
Experts specializing in digitalwellness have noted significant
improvements in overallwell-being when individuals take
regular breaks from theirdigital devices.
(19:04):
And then my patients who'veactually tried it felt the
positive impact it had.
A few of my patients over theyears who, after participating
in a week-long digital detox,reported better sleep, improved
relationships and a renewedsense of creativity.
I don't think you need any moreconvincing.
It's clear tech is here to stayand evolving with us.
(19:26):
So here's my challenge for youTry unplugging for one full day
this week.
It might sound daunting, butgive yourself this chance.
Many find it becomes arefreshing part of their routine
, much like a weekly reset.
For those looking for somethingdeeper, consider a quarterly
detox where, for three, fivedays, you disconnect completely.
(19:48):
Treat it like a silent retreator a mini vacation for your
mental health.
This practice isn't just aboutabstaining from technology.
It's about rediscovering otherparts of your life that you
might have been neglecting orconstantly hijacked by tech.
Whether it's reading a book,exploring nature or spending
quality time with loved ones, adigital detox can help you find
(20:11):
balance in a tech-saturatedworld, so I challenge you to try
it out.
This isn't the only way to doit, but it's a way.
Get creative.
Once you can do it, make it apractice and notice the
difference in your daily life.
And I will end it there.
If you found today's episodeinsightful, please like, leave,
review, share or subscribe.
(20:32):
Your support helps us bringmore great content to you, and
subscribing will keep youupdated on all the latest
episodes.
Your support helps us grow andcontinue exploring topics that
make a difference in our lives.
Thanks for tuning in to today'ssession 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 yourexperiences.
(20:54):
Until next time, stay present,stay healthy and stay connected,
offline, that is.
Speaker 2 (21:00):
Thanks for tuning in to Mind Manners with Albert
Nguyen.
We hope you found value in thisepisode.
If you'd like to work withAlbert one-on-one, visit
OptiMindCounselingcom to learnmore about his private practice.
Looking to join a community oflike-minded individuals, search
Mind Manners Podcast Communityon Facebook and join our group
(21:20):
to connect with others on theirwellness journeys.
Finally, if you haven't alreadydone so, please write us a
five-star review on ApplePodcast and let us know you're
enjoying the show.
Most of my patients have been talking about
something that I think willcontinue to be a problem that we
need to address, that's, ouraddiction to our phones and
digital devices.
So in today's session, we'regoing to explore the idea of
digital fasting or, as some callit, a digital detox.
It's not about demonizingtechnology.
It's about finding andrestoring balance.
(00:22):
Just like fasting can resetyour digestive system and
improve your physical health,taking intentional breaks from
digital devices can restore yourmental clarity and help reduce
the noise in your life.
It's all about taking backcontrol and not letting our
gadgets control us.
So, whether you're listening onyour morning commute, during
(00:43):
your workout or as you unwindfor the day, I invite you to
think about your own digitalhabits as we unpack the
complexities of our digitaldependencies together.
Speaker 2 (00:53):
You're listening to Mind Manners, hosted by licensed
psychotherapist Albert Nguyen.
Albert helps his clientsovercome past trauma, change
their mindset and acceleratetheir personal and professional
development.
This podcast covers a widerange of mental health and
self-development topics, witheach episode offering an
actionable step towards a betteryou.
(01:15):
If you're on a wellness journey, keep listening Now.
Speaker 1 (01:19):
I want you to think about the last time you went an
hour, just an hour withouttouching your phone, checking
your phone, your email andespecially social media.
For many of us, the idea feelsalmost unthinkable.
Our devices, these incredibletools of connectivity and
information, have becomesomething more.
They've become a digitalpacifier.
(01:41):
That's right, I said it,digital pacifiers.
You've seen it all too often.
Much like a pacifier soothes arestless baby, our devices
soothe us, distract us and, yes,they can even control us,
tapping deeply into ourpsychology and our innate
(02:02):
impulse for immediategratification and cheap dopamine
hits.
And before we know it, thesedevices can become like a fifth
limb, something we feel we can'tfunction without.
It's as if they become anextension of ourselves, so
integrated into our dailyroutines that the line between
tool and appendage blurs.
But it goes even deeper thanthat.
In many ways, our devices actnot just as another limb, but as
(02:26):
the third hemisphere to ourbrain.
They store our memories in thecloud, manage our relationships
through texts and emails, guideus through the streets with maps
and even answer our questionsin seconds.
And more recently, it's writingstuff for us that we can claim
as our own.
They're like an external harddrive, one that we've started to
(02:47):
rely on to think, remember andnavigate our world.
So what happens when we becometoo reliant, when the first
thing we reach for in themorning and the last thing we
put down at night is a screen?
Here lies a fascinating paradox.
As much as technology has givenus, it also demands that we
remain vigilant.
The convenience it offers comeswith a price our autonomy and
(03:10):
perhaps our mental agility.
This is why I've beenadvocating for a crucial balance
.
We need to set clear boundariesand implement practical
measures to ensure thesemachines and digital devices
enhance rather than diminish ourlives.
It's not about shunningtechnology.
It's about understanding itspotential to infringe on our
(03:33):
psychological well-being andtaking proactive steps to
prevent that.
I see more and more people,from kids to adults, struggling
with fragile and low self-esteembecause it's so deeply
connected to the digital world,so much so that these devices
continue to rob us of beingpresent.
It's as if it has trained us tocare more about our digital
(03:56):
persona and world than we do inour immediate surroundings and
real-life persona.
You see this all the timepeople going out to lunch with
each other, but instead ofinteracting and connecting with
the people in front of them,they are connected to their
devices, disconnected from themoment.
There is a price to pay thatevery time you connect to the
devices, you are more thanlikely disconnecting from the
(04:19):
present moment.
So we need to protect ourmental health and ensure that
our digital interactions arehealthy and intentional, not
habitual and automatic.
Today, I want to talk about aconcept that's gaining momentum
digital fasting or digitaldetoxing.
This isn't about castingtechnology as the villain.
It's about rediscovering andrestoring balance in our lives.
(04:42):
And restoring balance in ourlives, just as fasting can
rejuvenate your body and clearyour digestive tract, periodic
breaks from our digital devicescan sharpen our mental focus and
quiet the constant hum ofinformation that fills our days.
Because, let's face it, justlike how our bodies are not
meant to eat loads of highlyprocessed foods, we're not meant
(05:03):
to stare, listen or engage withartificial screens displaying
artificial lights or artificialsound waves all day.
So take a moment and imaginethis Instead of starting your
morning scrolling throughnotifications, you begin with a
few minutes of silence, a cup ofwater or tea in hand, letting
your mind wake naturally.
Or consider the refreshingfeeling of spending an evening
(05:27):
without screens, perhaps takinga walk, reading a book or
engaging in face-to-faceconversations, face-to-face
conversations.
These simple acts are acts ofmindfulness, of choosing to slow
down in a world that's sped upby digital interactions.
And it's not just about smalldaily habits.
Think about the deeper, moreimmersive experiences like
(05:50):
taking a vacation where youtruly disconnect, or perhaps
attending a silent retreat thatencourages you to fully engage
with your surroundings withoutthe digital noise.
These experiences can reset notjust your mental state, but can
profoundly impact how youengage with technology when you
return.
To make this practical, we canset ourselves up for success by
(06:13):
introducing digital detoxchallenges, structured times
where we consciously protect ourspace and step away from our
devices.
It might be setting up a nophone or tech zone, or a rule to
not check emails after acertain hour, or perhaps
dedicating one day a week tobeing completely tech free.
These boundaries aren't justrules.
(06:33):
They're your declaration ofindependence from the compulsion
to be constantly connected.
This approach helps uscultivate a lifestyle where
technology serves us, not theother way around.
By implementing these cleardaily boundaries and integrating
challenges, we protect our time, our attention and, ultimately,
our mental health.
I want that for all of us to bemore mindful and to come back
(06:58):
home to our bodies and senses,to connect with being here, to
hear real sounds in ourimmediate surroundings, to see
the actual horizon and feel thewarmth of the sun.
To cultivate a self-esteem andidentity that isn't easily
manipulated or compromised byhow many likes you get on a post
or comparing yourself toeveryone's skewed life
(07:19):
highlights and filtered oraltered images or words.
Take back your life and let'sfind some ways to return home to
you.
Don't let the series of momentsin your life pass you by, and
let's harness the benefits ofbeing more present in our lives.
As we navigate ourfast-evolving digital landscape,
it's essential to pause andconsider the profound impact our
(07:41):
growing dependency ontechnology is having on mental
health.
Studies repeatedly show thatfrequent users of digital media
often experience lowerpsychological well-being and
lower self-esteem compared tothose who engage less often.
This suggests that, despiteincreased connectivity, our
devices might actually beisolating us in ways we don't
(08:03):
immediately recognize.
The effects aren't justpsychological.
They're physical too, from eyestrain and difficulty focusing,
poor posture and sleepdisturbances.
The physical toll of excessivescreen time is becoming hard to
ignore.
It's clear our bodies arereacting to the digital overload
, and one very important thing Iwant to turn your focus towards
(08:24):
is how this is impacting kids.
A comprehensive review from2018 highlighted multiple
adverse effects stemming fromexcessive tech use and screen
time.
Kids deeply engaged withdigital devices often see a dip
in academic performance, sufferfrom lower creativity, face
delays in language developmentand experience setbacks in
(08:45):
social and emotional growth.
We're also seeing a growingtrend in people with attention
and focus difficulties.
Well, let me tell you, thereare studies that have shown a
strong association between heavydigital media use and the
likelihood of developingsymptoms associated with
attention deficit, hyperactivitydisorder or ADHD.
(09:05):
While this doesn't establishcausation, the correlation is
strong enough to demand ourattention.
So, to improve this, it allstarts with you.
Before I talk about the digitaldetox challenge and practical
ways to set boundaries, let's doa quick assessment.
I'm going to ask you severalquestions, with yes or no
answers, to see where you're atwith your level of digital
(09:27):
dependency.
For the sake of ease, we'll bereferring to your phone as the
source of your digital use,since it's what most of us carry
with us often, but consider thephone to be synonymous with
other digital devices.
Are you ready to begin?
Do you find yourself spendingmore time on your phone than you
realize?
(09:48):
Do you take your phone with youwhen you're in the bathroom?
Do you eat while using yourphone?
Do you use your phone in thepresence of others or when
you're out with people?
Do you find yourself mindlesslypassing time on a regular basis
by using your phone?
Do you seem to lose track oftime when on your phone?
(10:09):
Do you find yourself spendingmore time texting, checking
social media or emailing asopposed to talking to people in
person?
Has the amount of time youspend on your phone been
increasing?
Do you wish you could be alittle less involved with your
phone?
Do you sleep with your phoneturned on under your pillow or
next to your bed regularly?
(10:29):
Do you find yourself viewingand answering texts, social
media and emails at all hours ofthe day and night, even when it
means interrupting other thingsyou are doing?
Do you text, email or surfwhile driving or doing other
similar activities that requireyour focused attention and
concentration?
Do you feel your use of yourphone decreases your
(10:53):
productivity at times?
Do you feel reluctant to bewithout your phone, even for a
short time?
Do you feel uncomfortable whenyou 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 moreyeses than nos, then it's worth
(11:14):
taking some proactive steps andmaking some improvements in your
life.
And even if you had more nosthan yeses but want to improve
your mindfulness and presentmoment living anyway and maybe
lead the way for others, thenstick around, because we all can
benefit from more mindfulnessand intentional living.
Just a heads up this assessmentis not an official diagnostic
(11:36):
tool.
As a therapist, I just believethat assessments and personal
evaluations can be a valuablefirst step toward helping
yourself and getting help ifneeded.
All too often, people stopshort of making necessary
changes or seeking help,thinking that they don't have a
problem or that their issues arenot severe enough to warrant
(11:56):
professional intervention.
This is why most therapy andmental health intervention
happens when people are deep inthe 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 sixor eight sessions.
Just do so periodically, oncein a while, like you would with
the doctors for a regularcheckup.
(12:17):
Sorry, I digressed.
So let's talk about settingboundaries with technology.
If you have a healthyrelationship with tech, I
commend you.
Much respect, because we allknow that these mega tech
companies have very smartresearchers and highly
intelligent people working hardbehind the scenes to devise
protocols to get you moreconnected and more engaged.
(12:39):
Essentially, it's designed toget you addicted.
Yes, you heard me.
Many digital tools andplatforms are engineered to be
addictive.
So what does this really meanfor us, the consumers?
I remember one particularpatient of mine who was a
researcher for Google and hementioned the concept of
persuasive design based onpsychological and social
(13:01):
theories.
This is a technique that techcompanies use to create features
that grab and hold ourattention.
Think about notifications thatping us with the latest updates,
news feeds that refreshendlessly, or features that
encourage us to keep scrolling,watching or playing.
The mechanisms behind it areoften subtle Color schemes that
(13:23):
captivate the eye, algorithmsthat curate personalized content
and interaction rewards thatgive us small dopamine hits.
Content and interaction rewardsthat give us small dopamine
hits, reinforcing our engagementbehaviors.
These aren't just designchoices.
They're psychological triggerscrafted to exploit our human
tendencies towards curiosity andinstant gratification.
It means we need to be awareaware of the designs that
(13:47):
influence our digital behaviorsand how they can lead us to
spend more time and energy thanwe might intend on these
platforms, one thing is for surewhatever their intentions are,
we need to be aware aware of thedesigns that influence our
digital behaviors and how theycan lead us to spend more time
and energy than we might intend.
(14:08):
On these platforms, you have tolook out for yourself and become
a responsible user now, justlike how cigarettes, alcohol and
junk food became easilyaccessible without setting rules
for ourselves.
We can easily consume too muchof this stuff.
But here's the empowering partOnce we understand these
mechanisms, we can make moreinformed decisions about how we
(14:30):
use technology.
We can set boundaries, usetools that limit our screen time
and choose to engage withplatforms that respect our time
and attention rather thanexploit it.
This isn't just about pushingback against the tide.
It's about shifting ourapproach from passive
consumption to active, mindfulengagement.
By doing so, we reclaim ourdigital agency, turning our
(14:54):
devices from masters into toolsthat serve our needs on our
terms.
I want to reiterate once againthat I'm not here to demonize
tech.
I certainly have seen thepositive impact it has made as
well and how we can leverage it.
So what I really want to beclear is that, as we embrace
technology in almost everyaspect of our daily lives, it's
(15:17):
crucial to remember that thesepowerful tools are meant to
serve us, not to control us.
So let's look at a couple ofpractical strategies for setting
healthy boundaries with ourdigital devices, ensuring that
technology remains a tool forenhancement, not something that
holds us back.
One effective strategy isestablishing tech-free times,
(15:38):
whether it's during meals, thefirst hour after waking up or
before bed, these designatedperiods and spaces can act as
prompts that allow us todisconnect from the digital
world and reconnect with theworld right in front of us.
It's about creating spaces inour day where we can breathe,
reflect and engage with othersand be in the moment without the
(15:58):
constant pings that demand ourattention.
There's also amindfulness-based cognitive
practice that I think isimportant, specifically mindful
checking.
This involves being intentionalabout when and why we use our
devices.
Each time you reach for yourphone, pause to ask yourself is
this necessary right now, or isit just a habit?
The simple question creates aspace between stimulus and
(16:21):
response and can break the cycleof compulsive scrolling and
encourage a more thoughtfulinteraction with our technology.
An additional strategy involvessetting clear rules for why and
how you use your phone, insteadof allowing your devices to be
sources of mindlessbrain-numbing consumption.
You can define specificpurposes for your screen time,
(16:42):
decide in advance what eachdevice or app is used for be it
work, learning or meaningfulsocial interactions and stick to
these guidelines.
This prevents you from fallinginto the trap of using
technology for aimless browsing,ensuring your engagement is
purposeful and productive.
By consciously setting theseboundaries, we not only manage
(17:04):
our digital usage, but alsoreclaim our time and attention.
So be clear about your tech useand get creative in how you
implement your boundaries.
And when all else fails, thereis a final practical tool that I
want all of you to try, if youhaven't already, and that's
digital detoxing.
So what exactly is a digitaldetox?
(17:26):
Simply put, it's a period oftime when you refrain from using
tech devices such assmartphones, televisions,
computers, tablets and socialmedia.
It's about disconnecting fromthe internet and technology and
all constant notifications anddigital demands to reconnect
with the world around youwithout screens.
It's about returning back toyour daily life with more
(17:59):
presence and connecting withyour natural world, and
immersing and engaging in yoursenses the things you can see,
feel, hear, smell and touch.
This isn't some woo-woo ormystical ritual or practice, as
some people tend to get turnedoff by anything that remotely
resembles spirituality, which Ithink is strange, but hey, I get
it.
But with the growing digitaldependency, a digital detox is
becoming more important.
We already know that researchand experts in the field are
finding that our tech habits areaffecting us more than we might
(18:22):
realize, studies showing thatexcessive screen time can lead
to increased feelings of anxiety, depression and physical issues
like eye strain and sleepdisruption.
So it's no surprise thatdisconnecting from them gives
our brain a chance to reset andrecover from this constant
information overload.
Let's talk about the benefits ofunplugging.
(18:43):
Reducing screen time not onlyhelps improve mental health by
decreasing stress and anxiety,but it also boosts physical
health by encouraging moreactive engaging activities.
Experts specializing in digitalwellness have noted significant
improvements in overallwell-being when individuals take
regular breaks from theirdigital devices.
(19:04):
And then my patients who'veactually tried it felt the
positive impact it had.
A few of my patients over theyears who, after participating
in a week-long digital detox,reported better sleep, improved
relationships and a renewedsense of creativity.
I don't think you need any moreconvincing.
It's clear tech is here to stayand evolving with us.
(19:26):
So here's my challenge for youTry unplugging for one full day
this week.
It might sound daunting, butgive yourself this chance.
Many find it becomes arefreshing part of their routine
, much like a weekly reset.
For those looking for somethingdeeper, consider a quarterly
detox where, for three, fivedays, you disconnect completely.
(19:48):
Treat it like a silent retreator a mini vacation for your
mental health.
This practice isn't just aboutabstaining from technology.
It's about rediscovering otherparts of your life that you
might have been neglecting orconstantly hijacked by tech.
Whether it's reading a book,exploring nature or spending
quality time with loved ones, adigital detox can help you find
(20:11):
balance in a tech-saturatedworld, so I challenge you to try
it out.
This isn't the only way to doit, but it's a way.
Get creative.
Once you can do it, make it apractice and notice the
difference in your daily life.
And I will end it there.
If you found today's episodeinsightful, please like, leave,
review, share or subscribe.
(20:32):
Your support helps us bringmore great content to you, and
subscribing will keep youupdated on all the latest
episodes.
Your support helps us grow andcontinue exploring topics that
make a difference in our lives.
Thanks for tuning in to today'ssession 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 yourexperiences.
(20:54):
Until next time, stay present,stay healthy and stay connected,
offline, that is.
Speaker 2 (21:00):
Thanks for tuning in to Mind Manners with Albert
Nguyen.
We hope you found value in thisepisode.
If you'd like to work withAlbert one-on-one, visit
OptiMindCounselingcom to learnmore about his private practice.
Looking to join a community oflike-minded individuals, search
Mind Manners Podcast Communityon Facebook and join our group
(21:20):
to connect with others on theirwellness journeys.
Finally, if you haven't alreadydone so, please write us a
five-star review on ApplePodcast and let us know you're
enjoying the show.
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