Have you ever opened up a bag of corn chips and noticed you couldn’t stop eating them?
It’s not that you’re overindulgent or have a weakness for corn chips.
Food scientists work hard at figuring out the bliss point of food products. The Bliss Point is the amount of an ingredient, such as salt, fat or sugar, which optimises deliciousness. When you hit the Bliss Point, the pleasure pathways in your brain light up.
Why would food manufacturers spend millions of dollars trying to find the Bliss Point?
The reason is simple: so you keep going back for more.
Your phone and the apps on it are exactly the same as that addictive bag of corn chips. These products have been carefully engineered to deliver hits of dopamine and instant gratification. Billions of dollars have been invested to make you addicted to using this technology.
As The Slow Media Manifesto states:
And just like a bag of corn chips, once you open up social media, you have to be careful how much you consume. The more you have, the more you want more. And this can wreak havoc with your health and happiness.
Below are some simple strategies I recommend experimenting with to reclaim your time, energy and attention.
Instead of checking the time on your phone’s home screen, invest in an old school watch. Not a fancy Apple watch that can receive messages, etc. Just one that tells you the time.
Pings, dings and rings from your phone take you off track. They pull your attention away from what you need to do. They tell you to check a message, open an email, etc.
Turn these all off.
Don’t even let your phone vibrate.
Here’s what I recommend: Have set times when you check your phone throughout the day.
If you’re worried people will think you’re being rude because you don’t respond to their calls or texts immediately, then this strategy is for you!
Do not disturb while driving mode will send an automated text message back to the person who has just messaged you.
The default message tells the person you can’t pick up the phone because you’re driving. But you can customise this message to suit your needs.
You could change the automated message to:
“Hi. This is an automated reply to let you know that I’m currently studying. I will not see your message straight away but I’ll get back to you soon.”
Let’s face it, if you have to open up your laptop and login to social media, you’re less likely to go on there.
If you must keep social media on your phone, have it blocked by default with an app. Allow yourself to go on only at certain times.
You need to be very selective about which apps can send you notifications. Any notification is a trigger that can potentially derail you.
If you have an iPhone, try this little experiment:
Pick it up.
Does the display turn on without you having to press a single button?
If yes, this means the Raise to Wake setting is on.
Turn this off by going into Settings > Display and Brightness.
By disabling this setting, you decrease your chances of getting derailed by seeing notifications every time you pick up your phone.
The colours on your phone are hyper stimulating and intensify the pleasure experienced from using it. You can make your phone less pleasurable to use (and addictive) by turning the colours to greyscale.
You can do this by going into Settings > General > Accessibility > Display Accommodations > Colour Filters.
You can use technology to help you stay off technology. For example, the app Freedom allows you to schedule being locked out of certain sites for parts of your day. Stay Focusd will limit the amount of time you’re allowed on certain sites and will kick you off the Internet at a certain time (cue: bedtime).
This is perhaps the simplest and most effective thing you can do. Before you sit down to do any work or face-to-face socialising, put your phone away. Out of sight is out of mind.
It may not be enough to put your phone in another room. If the urge to check your phone is strong, put your phone in a box in another room (maybe in a box that has a lock on it).
Alternatively, hand your phone to someone in your family who you trust. Tell them not to give it back to you until you finish doing what you need to do.
Non-stop texting messes with your brain chemistry. So you need to give your brain a break from constantly processing and sending messages. This is where phasting can help.
Phasting is the digital equivalent of intermittent fasting. This is where you take time out from using your phone and looking at screens. It could just be for a few hours or an entire weekend. It’s up to you. But by doing so, you’re giving your brain and your senses a chance to readjust and recalibrate to the real world.
Your ability to focus is your most important and valuable resource. Don’t let it get hijacked by some tech company in Silicon Valley. Practice these simple strategies to cultivate a healthier brain and less frenzied lifestyle.
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But just to be clear – this car wasn’t in bad shape when I first got it. I turned this car into a jalopy through neglect and ignoring basic warning signs.
Whenever I gave my friends a lift in this car, I remember that they always looked visibly uncomfortable. They’d say with a nervous laugh:
“Jane, what’s that strange rattling sound?”
“Why is there a red warning light on your dashboard?”
I wasn’t fussed about the red light or the strange rattling sound.
Somehow, I’d missed the adulting lesson on basic car maintenance.
For many years, I never bothered to get my car serviced. I drove it to the point where it rattled and shook violently, the engine would cut out while driving, and the brakes squealed at a painfully high pitch.
It got to the point where I could no longer ignore these problems, but by then, it was too late. My car was beyond repair and could only be salvaged for scrap metal.
I’m embarrassed to share this, as that’s no way to treat a car that gets you from A to B and uses the Earth’s finite resources. But stay with me because there’s an important point I want to make, and it’s this. . .
When I was younger, I engaged in several unhealthy lifestyle practices. Whilst I never smoked, took drugs, or consumed alcohol, I ate huge amounts of processed junk food (I didn’t know how to cook).
I also frequently sacrificed sleep to pull all-nighters to complete my assignments (I struggled with procrastination).
My body seemed resilient. It appeared capable of handling the shocks. But over time, I started feeling tired and rundown. Still, I kept pushing myself like my old car. The only time I could rest was when I got sick.
These days, everything’s quite different.
I am physically unable to thrash my body around like an old jalopy.
Something as simple as consuming too much salt or sugar can send my brain spiralling out of control.
I was reminded of this a couple of weeks ago when I visited a friend in hospital. Because I was spending a lot of time at the hospital, my usual routines of grocery shopping and cooking from scratch were disrupted.
But then to make matters worse, I was given $80 worth of vouchers to spend at the hospital cafeteria. I thought, “How bad can hospital cafeteria food be?”.
It turns out really bad.
Cheese kranskys (sausages), heaps of salty hot chips, deep-fried chicken, and soft drinks were the main options at this hospital cafeteria.
Unhealthy food seemed completely normalised in this hospital environment. My jaw dropped when I saw a patient order not just one but five cheese kransky sausages!
In this hospital setting, I also started to eat poorly. It was on my third day of eating hot chips from the hospital cafeteria when I noticed that these chips weren’t doing me any favours. I was feeling off my game.
So I decided enough was enough. I gave the remaining hospital food vouchers to a homeless man who was hanging around the cafeteria, desperate for a feed. It was back to home cooked meals for me!
This greasy processed hospital food had a ripple effect on the rest of my life. I slept badly, which impacted my ability to run the next morning (my joints hurt). I felt resistance to using my treadmill desk because everything felt much harder than usual. Since I was moving less, I was more distracted.
I know all this might sound a bit dramatic, especially to those of us who enjoy a few hot chips (e.g., my husband). Given my friend was in a hospital bed and couldn’t walk, I am fully aware of how lucky I am to be able to run in the first place (even with sore joints).
The point I’m trying to make is this . . .
I also know that small decisions, like eating too many hot chips or staying up late, can add up and take their toll on your mind and body. These tiny decisions can have a big impact on the way you feel.
When I was younger, I could eat whatever I wanted and still feel pretty good. Sometimes I’d feel a bit off, but not in a noticeable way.
As Dr Randy J Paterson states in his book How to Be Miserable in Your Twenties:
“In your twenties, some people can do practically anything to their bodies, experience no immediate physical consequences, and feel emotionally more or less well. Random sleep cycle, sedentary lifestyle, lousy diet, 90 percent of the day staring at screen, binge-drinking, isolation, the works. The body doesn’t completely fall apart, and the mind, while not thrilled, hangs on.
Later on, the effect is more immediate. Live exactly the same way at thirty-five, at forty-five, and things don’t go so well. Take a middle-aged car and drive it aggressively down jolting roads, loaded to the max, old oil clogging the engine, and it’s not going to last long. The baseline mood at forty-with no maintenance, no exercise, no dietary adjustment, no stability, and no social life- is misery. ”
Like a car, the human body requires regular basic maintenance. I see this basic maintenance as a collection of small behaviours that leave me feeling calm, grounded, and focused.
Here are a few things I need to do to keep myself running smoothly:
Every now and then, I’ll abandon these behaviours. I’ll have a day where I eat and do whatever I like. I’ll order takeaway, sit on the couch and binge-watch a series until late at night. I usually pay for it the next day, but it also gives me a better appreciation of these healthy practices and what they do for my body and mind.
It’s all about tuning in and noticing how certain things make you feel. For example, when I was in my mid-20s, I noticed every time I ate deep-fried chicken, I experienced sharp stomach pains.
That was like the red warning light on my car dashboard going off in my body. But instead of ignoring it, I paid close attention. Eventually, I decided it wasn’t worth the pain. So I stopped buying greasy deep-fried chicken and eventually went plant-based, which immediately improved my mental and physical health.
There’s no doubt that modern life can be hectic and stressful. When you’re rushing from one thing to another, it’s easy to overlook the basics and ignore the warning signs.
I’m not proud of how I treated my first car, but I learnt from the experience. Now I make sure I get my car serviced regularly. This saves me time, money, and stress in the long run.
Similarly, we need to pay attention to the way in which we look after ourselves. By dedicating time, energy, and attention to the small things that make us feel better, our experience of the present moment becomes richer. As longevity researcher Dan Buettner says, “You can add years to your life and life to your years”.
“Suzuki Swift 1.3 GTi 1990” by RL GNZLZ is licensed under CC BY-SA 2.0. (used in image 1)
“Scrap yard 22l3” by Snowmanradio at English Wikipedia (Original text: snowmanradio) is licensed under CC BY-SA 3.0. (used in image 2)
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Before adopting any new technology, the Amish will carefully consider how the device or app could impact their values, community, and way of life.
In these times of rapid change, I believe this is a valuable practice for all of us.
I recently received an email from a company that had developed an AI mind-mapping tool.
The email included a special offer. If I blogged about this AI mind mapping tool, I’d receive a year’s free pro-subscription.
Look, I love free stuff. When I see the word ‘free’, something funny happens in my brain.
I come from a thrifty family who hate waste and excessive consumption. For as long as I can remember, we’ve always received free items from others. Old bikes, broken laptops, and fridges (you name it!): we’d take the stuff, fix it, and use it.
As a family friend used to joke, “If it’s too good to throw away, give it to the Genoveses!”
But as I looked at this offer of a free subscription to mind mapping software, the usual rush of dopamine I’d get when I saw the word ‘FREE’ just wasn’t happening.
I felt nervous and uneasy.
I took a closer look at the website. At first glance, the tool looked quite impressive. You could import text, PDFs, images, and books into it, and the tool would automatically generate a mind map for you within seconds.
The website claimed this was a tool “Empowering 100,000+ thinkers”. It said it could save me time. I could generate and seamlessly edit mind maps. All of this sounded good in theory.
So, why was I having such a strong negative reaction to this new AI tool?
I recently finished reading a book called The Extinction of Experience: Reclaiming Our Humanity in a Digital World.
In this book, author Christine Rosen argues that we are facing a human crisis caused by Big Tech. The widespread adoption of technologies, such as social media, dating apps, and smartphones, has fundamentally altered the human experience — and not for the better.
Interacting with screens all day long and living in virtual worlds that reward us for sharing our most private thoughts has diminished the human experience and left us feeling disconnected.
Rosen argues we run the risk of developing habits of mind and machine-like behaviours that lead us towards an impoverished experience of the world.
In one part of her book, Rosen discusses the decline of skills like handwriting. She states:
“Like species decline, skills decline gradually.”
This sentence made me stop in my tracks. It stood out to me. Why? Because I have felt some of my skills declining in recent years.
So, when I checked out this AI mind mapping tool, I put my Amish cap on and asked myself the following questions:
If I were new to the practice of mind mapping and had only just discovered mind mapping software, things might have been different. I would have had no awareness of what I was missing out on.
But I have been mind mapping by hand, with pen and paper, for over 20 years. I don’t use any fancy apps or software (I never have).
This has been a deliberate choice on my part to preserve and sustain a practice that helps me understand and learn new information in a highly effective way.
I worry that switching from pen and paper to keyboard, mouse, and computer will cause something fundamental to change (and be lost) about my current mind mapping experience and practice.
Before adopting any app or device, you need to get clear on what job you are hiring this piece of technology to do. I use mind mapping to learn and clarify my thinking. Could this mind mapping tool do this for me?
This mind mapping software could produce a mind map for me within seconds. As one student writes in a testimonial on the website:
“I post my own lecture notes to generate a very concentrated mind map for me. I don’t have to spend 3-6 hours writing my own mind maps, which I often can’t do very well.”
Another person leaves a five-star review, “No more messy brainstorming”.
However, all of this completely misses the point of mind mapping.
The process of mind mapping is just as important as the final, often messy, mind map.
When I mind map, I’m not concerned about creating a work of art or saving time (it takes as long as it takes to understand a topic). I want to take my time, settle into the process, and avoid feeling rushed. Mind mapping by hand allows me to do this.
Creating a mind map on a computer screen quickly and outsourcing the job to AI puts me in a speedy, turbocharged frame of mind, which is not conducive to deep learning.
Mind mapping is a practice that forces me to slow down.
This slowing down is super important because the world around me is sending me signals to speed up and go faster and faster! When I’m in turbocharge mode, I’m more likely to get distracted and feel overwhelmed.
I’m trying to resist this frantic pace because I want to do things thoroughly and at my own speed. Watching a mind map get created within seconds isn’t what I want or need. It shifts me into overdrive mode, which makes it much harder to learn.
Mind mapping by hand also allows me to think deeply about ideas and how they are connected. The only way I can see those connections and understand them is by reading through the information, thinking about how I would convey that information as a picture and in mind map form.
When you outsource the process to mind mapping software, you don’t get the same deep understanding as you would if you took the time to do it yourself by hand. It feels superficial. To me, it feels like the McDonald’s of Mind Mapping: fast, convenient, but ultimately, not particularly nourishing for my brain.
Using mind mapping software also bypasses something else that brings me joy and satisfaction: it feels really nice to work with my hands.
As Rosen says, “We have a human need to see, touch and make things with our hands”.
Making a mind map with your hands may not be quick, easy, or convenient, but it provides a very rewarding experience for your brain and soul. Personally, it makes me feel calm, grounded, and more connected to ideas, myself, and the world.
I don’t want to be ignorant or closed-minded. This is why I created a free account with this mind mapping AI tool and attempted to generate three mind maps.
The first mind map was on an article I’d read. The mind map focused on just a small section of the article (conspiracy theories). If I hadn’t read the entire article, I would have missed the important science on this topic.
The second mind map was on creating a meal plan for a trip away. Although the mind map provided some ideas, I was left feeling dissatisfied and uninspired. You can see my hand-drawn mind map on a meal plan, which I created for a family trip, compared to the AI-generated one below.
Which mind map do you prefer?
For the third and final mind map that I tried to create, I entered the following prompt:
“Create a mind map on the book ‘Die with Zero’ by Bill Perkins?”
I encountered this error message:
“System resources have been exhausted. Please try again later.”
Instead of feeling frustrated, I was grateful for this message as it highlighted another problem with using mind mapping software: when the tech goes down or power goes out, you are rendered helpless. It also reminded me of how energy-intensive AI is to run.
I went away and mind mapped this book by hand (I’d just finished reading it and had marked up several ideas). You can see the mind map I created below (it took me approximately 40 minutes to do).
I was curious to see if my mind map would resemble the one the mind mapping software generated. So the next day, I entered the same prompt again. Less than 3 seconds later, a mind map appeared on the screen (you can see it here). Was this a mind map on the same brilliant book I’d just read?
It seemed like AI slop.
I felt disconnected from the ideas. The spirit of the book just wasn’t there! I preferred my own mind map.
There is a freedom in mind mapping by hand, away from screens and without AI. The freedom comes not only from using your hands, brain, and creativity, but also from being able to focus on the task at hand.
It’s all too easy to get distracted when working on a computer. That’s why I have set up a dedicated space in my office, away from screens, where I do my mind mapping practice.
Mind mapping is a sacred practice for me. Doing it on a computer and outsourcing the process feels abstract and detached. I can see and feel what is being lost from the process.
Some tech enthusiasts may label me a “luddite”, but as Rosen says, “not every new thing is an improvement on the old”.
I say, stick with what works. Let’s not overcomplicate something that is simple but highly effective when it comes to learning. Put aside your fear of creating messy mind maps, step away from the screen, and enjoy the experience of making a mind map by hand.
While I always kept an eye on the amount of petrol in the tank, I also needed to pay close attention to my own personal energy levels.
It was important to avoid pushing myself past empty and depleting my energy reserves because if I did, I would end up feeling emotionally wrecked.
I clearly remember one day when I pushed myself too hard. Looking back, it seems comical now. But I wasn’t laughing at the time.
It was my 24th birthday. I had woken up that morning with great intentions, thinking “It’s my birthday! Let’s make it a great day!”
I was trying too hard to make it a “great day”. I was forcing it, and perhaps that’s partly why everything went pear-shaped. Here’s what happened . . .
I had a school presentation later that day, so I spent the morning preparing for it before driving over an hour to deliver the presentation.
The time slot for the talk wasn’t ideal—my talk was scheduled for the last period on a Friday afternoon—but I was thinking, “Hey! It’s my birthday. Let’s make it a great day!”
What can I say?
The session didn’t go well.
There were IT issues and the students’ minds were elsewhere. But you couldn’t blame the students. They were tired and I was the only thing standing between them and the weekend.
When I wrapped up the session, I felt tired and hungry.
But I foolishly ignored my body’s needs. On an empty stomach, I began the long drive home. I was desperate to get back and be in my own space.
Within 10 minutes, I found myself stuck in peak-hour traffic. But I wasn’t just stuck in traffic; I was also stuck in an anxiety loop.
Psychologist Risa Williams explains an anxiety loop as “a negative thought cycle that makes you feel stuck in a rut”. You can’t rationalise your way out of an anxiety loop. Logic doesn’t cut it.
I kept thinking about how the talk could have gone better, why my birthday had been such a flop . . . these annoying tunes kept playing over and over in my mind and they kept getting louder and louder.
I was about halfway home when something unexpected happened: I began sobbing uncontrollably behind the wheel of my car. I just felt incredibly sad.
I realised it was dangerous to drive while crying, so I pulled over and called my mum.
My mum and I would chat on the phone most days, but I remember this conversation especially well because my mum didn’t pull any punches.
Mum: What’s wrong Jane? Why are you upset?
Me: It’s my birthday and I wanted to have a great day but I just feel so awful. Everything has gone wrong today. The day has been a total flop.
Mum: Jane, have you had anything to eat?
Me: No.
Mum: You’re hungry! I know what you’re like when you’re hungry. You need to find a place to eat.
Me: But there’s nothing healthy to eat around here . . . there are no healthy options.
Mum: I don’t care. Order something. Anything. You need to eat. Go do that right now!
I found a café that was still open (it was 3:30pm) and ordered a burger from the menu.
When the burger came out 10 minutes later, I felt emotionally wrecked.
But after eating that big, juicy burger, I felt instantly better.
The world now felt like a new and different place. I had strength again. With tear-free eyes, a calm mind, and more energy in my system, I got in my car and drove myself home safely.
That experience taught me an important lesson. I learnt I had to stop pushing myself past the point of empty (something I’d done far too often for too many years).
I had to start listening to my body and the signals it was sending me.
Feeling hungry? Have a healthy snack.
Tired? Take a quick nap.
Thirsty? Have a few sips of water.
Sitting for too long and in pain? Get up and move.
Eyes and brain hurting from staring at a screen for too long? Take a break and look out the window.
It also taught me how engaging in small behaviours (tiny habits) can significantly impact how you think and feel.
All of these habits are designed to boost and conserve my energy. That’s the great thing about habits: they conserve your energy by automating your behaviour and combating decision fatigue. As Kevin Kelly states in his book Excellent Advice for Living:
“The purpose of a habit is to remove that action from self-negotiation. You no longer expend energy deciding whether to do it. You just do it.”
These 15 tiny habits are so deeply ingrained that I do all of them most days. I don’t waste time and energy thinking, “Should I go on the treadmill or stay in bed and read a book?” or “Do I do my gratitude practice or eat breakfast?” I have established a routine of healthy behaviours that work for me.
These tiny habits don’t take long to do, and best of all, they stop me from running out of energy and crashing. I also haven’t been sick in over three years (mainly due to Habit #13: Wearing a n95 mask).
You might be wondering why I’m still wearing a mask when covid restrictions have eased. There are a few reasons: I know several people with long covid (and they are suffering). Their quality of life is not what it once was.
I’ve also read a lot of the research on covid. Research shows covid can cause significant changes in brain structure and function.
This study found that people who had a mild covid infection showed cognitive decline equivalent to a three-point loss in IQ and reinfection resulted in an additional two-point loss in IQ.
Other studies have found covid can disrupt the blood brain barrier and cause inflammation of the brain. Since I rely on my brain to do everything, wearing a n95 mask (not a cloth or surgical mask) is a simple and effective habit I’m happy to keep up to protect my brain and body.
At the end of the day, cultivating healthy habits is about noticing the little (and big) things that make a difference and then experimenting with those things.
For example, Habit #3 (Moving on a treadmill first thing every morning) came about when I noticed the dramatic difference in how I felt on the days I ran on the treadmill compared to the days I didn’t (I felt mildly depressed on the days when I didn’t go for a run).
Habit #4 emerged after I noticed that eating a particular breakfast (overnight oats with berries) made me feel amazingly good compared to having a smoothie or a bowl of processed cereal for breakfast (which would spike my blood sugar levels).
Your health influences everything in life—and I mean absolutely everything. It influences how you interact with the people in your life, how well you learn and focus, your energy levels, and how you do your work.
As Robin Sharma explains in his book The Wealth Money Can’t Buy, health is a form of wealth.
Sharma writes:
“If you don’t feel good physically, mentally, emotionally, and spiritually, all the money, possessions and fame in the world mean nothing. Lose your wellness (which I pray you never will) and I promise you that you’ll spend the rest of your days trying to get it back.”
One way you can build your wealth is by cultivating tiny healthy habits.
As I think back to my younger self, 24 years old and ignoring the warning signs my body was sending me, I can’t help but feel a bit embarrassed. But as Kevin Kelly says, “If you are not embarrassed by your past self, you have probably not grown up”.
I’ve grown up a lot. I’ve come to realise developing awareness and taking time out to step back and reflect are critical to living a healthy, grounded life. When you notice what makes you feel good and not so good, you can make tiny tweaks to improve your life.
If you aim to do more of the things that leave you feeling good and less of the things that leave you feeling depleted and fatigued, you can’t really go wrong.
In the words of Psychologist Dr Faith Harper, “Keeping our brains healthy and holding centre is a radical act of self-care”.
On that note, take a moment to check in with your body. What does it need right now? Could you do something small to treat your body and mind with a little more care? Step away from the screen and do it now.
