'Aim to spend no more than 20 minutes a day scrolling on your phone,' she writes.Īt night, she suggests keeping the phone, not on the nightstand, but somewhere out of reach, to avoid looking at it just before falling asleep or first thing in the morning. She suggests setting time limits for daily scrolling. So, Nerurkar emphasizes the importance of setting stricter boundaries for digital devices. It happens because our brains are overstimulated by the constant barrage of information coming at us online, which then makes it hard for people to disconnect from their devices and settle into the slower pace of life offline. What do smartphones do to your mind? One psychologist calls it 'popcorn brain.' Think about what that's doing to your stress.' Think about what that is doing to your brain and your body. 'They are scrolling through the headlines or social media or their email. Surveys also show that over 50% of people grab their phones within five minutes of waking up, and some even before their second eye is open, she says. Nerurkar cites research that people touch their phones - taps, swipes and clicks - an average of 2,617 times a day. This second reset is mostly about creating boundaries for our digital lives. Stop scrolling and carve out some quiet time T - for a timely goal that you can reach in a few months.Ģ.S - for a goal 'that's small enough to virtually guarantee your success,' writes Nerurkar.O - for a goal that's objective and measurable.'When people focus on what matters most to them, it increases their feelings of 'Hey, I can do that!''įor those who may be too overwhelmed to answer that, she offers an acronym, MOST, to guide your goal setting. 'What you want to do is ask yourself the question, 'What matters most to me?'' she says. That's why she says it's important for each individual to first figure out what their goal is and why it's important to them. Goals should be small, achievable and aimed at something that matters a lot to you, says author Dr.

The blood is shunted away from your vital organs to your muscles.' 'Your heart starts racing, your lungs start bringing oxygen into your body. This part of the brain puts the body into flight or fight mode. 'Its sole purpose is survival and self-preservation.'

But that is a normal stress response, she explains.ĭuring periods of stress, our brains rely on the amygdala, a tiny, almond-shaped structure deep inside the brain. When someone is already stressed and overwhelmed, change can feel impossible and hopeless, says Nerurkar. The tools she offers are ways to incorporate rest and recovery into people's daily routines. Her book is intended to be a 'road map' for anyone struggling with chronic stress and burnout, she says. They are essential for our brains and bodies to thrive.' 'Rest and recovery are not just nice-to-have luxuries. 'But our brains and bodies were not designed to sustain this high level of stress and burnout with no respite or recovery,' she adds. Stress and burnout - a syndrome of chronic workplace stress - are both at 'unprecedented levels,' says Nerurkar, who for many years counseled patients in her clinical practice for stress-related health issues.

Break the quiet 3 shÃ¤dbase