Much of what we see presently was incomprehensible for most people just forty years ago. The average person then could not likely have imagined what the average person now has access to. The idea of so many people walking around today with personal, portable hand-held computers was inconceivable.
Think about the amazing blessings of technology. The ability to access information in mere seconds can be both convenient and wonderful. Reaching nearly anyone at any time expedites solutions to problems and brings loved ones together sooner. Unprecedented advances in a wide range of fields such as medicine are taking place due to technology. So why are timeouts needed for users?
Human beings are not machines. We are mental, emotional, physical, relational, and spiritual beings. Technology is not a human being. As complex beings with emotions, we must rest. That includes the brain. If you operate as a machine, you invite suffering. Mentally and emotionally, you can become consumed with personal technology to the point of burnout and other major health issues such as severe insomnia and brain dysregulation. In everyday life, obsession with the cell phone can be a real impediment in relationships. The next time you go to a restaurant or public place, observe the engagement people have with their phones versus each other.
Here is where the idea of balance can help. Only the user can decide when enough is enough. Utilize these steps to move toward a sense of balance:
• Monitor how often you are engaged with technology, particularly your cell phone.
• Put your phone and laptop away completely for an hour, maybe longer, unless you are on call in your work. Notice your thoughts and how you react during that timeout.
• Consider how you may be using your phone and technology as an escape from resolving problems or engaging with loved ones. Reflect on any physical consequences you may be experiencing from lack of sleep, poor diet, or lack of motivation and its possible connection to technological overuse.
• Challenge yourself to put your phone away at meals with others.
Have you ever felt like life was coming at you from all directions? Can you recall a time when it seemed as if everything that could go wrong did go wrong?
When people are bombarded with negatives, they react in a variety of ways, some helpful and some not. Some people think there’s something wrong with them because things aren’t going well. They personalize the situation. Others fall into a blame-and-victim mode. They blame everything and everyone for what’s happening and feel that they’ve been victimized by a cruel world.
Everyone has experienced adversity at some point. Sometimes it’s on a large scale. Other times, it’s a bunch of little things that add up. Either way, it causes suffering. How much you suffer, though, is in your control. You can’t control the pain that life delivers, but you can reduce the self-imposed suffering that stems from adversity. In mindfulness, we often say that you can’t stop the waves, but you can learn to surf.
When bad things happen, take a breath and a step back. Pay attention to how you’re explaining things to yourself and whether that explanation is serving you well. In psychology, we call this your “explanatory style.” Check your narrative. Practice self-care. Be gentle with yourself. Ask for help from others. You might need a hug, a compassionate ear or professional help to take your next best steps.
Learn to respond to difficulties rather than react to them. When you respond in a manner that is deliberate and grounded rather than impulsive and rash, you put yourself in a position of power and clarity to realize workable remedies.
What do you wish you could undo from the past?
Former actions or inactions can plague you. Many people want to somehow rewrite their history in specific ways. Have you ever remarked that you wished you could go back to a previous time to correct something or perhaps do it differently altogether?
Unfortunately, you cannot. What’s done, is done. So many people struggle with that. However, letting go of the regret associated with the past is paramount to moving forward.
First, know that no amount of regret or guilt will change what has already happened. Can you accept that fact? If so, there’s a good chance you can shift. The reason that acceptance is fundamental in relinquishing regret is that amplifying your mistakes will only perpetuate negative feelings which keeps you stuck. If you’ve been doing this for awhile in your life, it may take a bit of practice over time to naturally access acceptance.
Secondly, you don’t want to overemphasize your shortcomings at the expense of staying balanced. Embrace the idea that it’s time to let go, forgive yourself, and stop punishing yourself over and over for the same mistake. Punishing yourself merely reinforces a self-defeating pattern and does nothing to alter the past. Living in the past thwarts your enjoyment of the present moment. When you halt your mental chastising, you free up energy to feel good and make desired changes for your future.
Realize that you’re not alone. Every human being has made mistakes in their lives. It’s simply a part of the human condition. Instead of resenting yourself for your missteps, commit to creating better responses in the future. Take responsibility for the past, but focus more on the present moment and the future. Take a breath. Literally shake off the energy when you catch yourself feeling regretful again and consciously let it loose. That is where your true power resides.
Are you a mindful eater? When is it hard to eat mindfully and when is it easier? People sometimes tell us that it’s hard when they’re stressed, upset or when the food is delicious.
When you do eat mindfully, you are better able to digest your food and register fullness. You also tend to eat slower and a smaller quantity, which are both perks for your health.
Here are some tips for eating mindfully:
It starts with food choices at the grocery store. Are you selecting foods that will help you feel and perform at your best? Are you making choices emotionally or from the intentions you set for yourself and your well-being?
Prepare your food in a way that brings you peace and joy. You may even choose to play some music or enjoy a beverage as you do this.
On a scale from 1-10, ask yourself how hungry you are. Don’t allow yourself to become hungrier than a 3 or more full than a 7 or 8. Practicing body scan meditation, a central practice in mindfulness that can be accessed on many video platforms like YouTube, can help you become more accurate on this scale. Many have been taught to eat everything on the plate, which is often too much. It takes some time for the body to feel full.
Release stress before you sit down to eat. This helps calm your emotions. It also helps you release any difficulties from the day so you are less likely to eat from stress. You may choose an activity like walking, yoga or journaling to regulate your nervous system so you can more fully enjoy your meal.
When you eat, just eat. Put away the electronics. Turn off the television and put your phone away. Enjoy the food for the gift that it is.
Slow down and breathe. Put your fork down between each bite. Savor the taste, smell and texture of the meal for even greater pleasure.
Offer gratitude to those who participated in make this meal possible – farmers, truck drivers, and so on. Gratitude is powerful for your health and well-being.