How Smartphones D.U.M.B. Down Our Resolutions

And the Phone Commandments

by Hans Onome.

One thing to remember in reading all health articles: there is more right with you than is wrong with you. So keep believing in yourself, do the work with a smile, and keep those you love close. Akpojotor: where there is life there is hope.

It's a paradox of life that the technologies we use to make life easier make other things more difficult in the long run. Take chairs, for example. We can't imagine life without them, but most of us have lost the ability to sit on the floor criss-cross applesauce. Shod feet and sitting through life have given us poor posture and chronic inflexibility. Forget those popular body shapes: pear, apple, square, or triangle. We're all becoming chairs!

And since you're probably sitting right now: shoulders back, tuck your chin, brace your core. See if you can hold that for a minute and don't hold your breath; breathe normally.

If we could only still squat like this little guy.

This, of course, is the way we used to sit long before we got fancy. But neither shoes nor chairs were designed to addict us. The smartphone and its primary pathogen, social media, are different stories. They are deliberately gamified to keep us swiping.

And what gets swiped? Yikes. Other than our identities, our energy, focus, and time.

Has this ever happened to you? You're looking at your phone for something specific, and then blip! Where did the time go? What were you doing before? Fifteen-plus minutes have slipped by along with your focus. Argh! You've been tricked by the algorithm yet again - deliberately distracted! The devil on your shoulder has become the cell phone in your pocket.

Remember this acronym about your smartphone's ulterior motives and tricky games.

DUMB: Distractions Undermine My Best.

When people create goals or resolutions, they usually forget to plan for the inevitable distractions that come their way. How much time spent with your phone could be redirected to writing your book, walking outside, meditating, or meal prepping? According to national averages, 5.4 hours! That's a lot of dumbing down, and lots of people exceed that routinely.

So along with planning our goals, we also need a plan to maintain energy, focus, and time for what matters most by reducing distraction.

How about adding a short addendum to your goals with your own Phone Commandments?

Here are a few to get you started. You fill in the blanks.

1. Thou shall limit my mobile screen time to ____hours daily.

2. Thou shall not use the phone before ___am nor after ___pm.

3. Thou shall charge my phone at night outside of my bedroom.

Try these for starters and tailor them to fit your situation.

Lastly, I say this all the time, usually twice for good measure. If you're reading this, there is more right with you than "wrong" with you. Keep believing in yourself, do the work with a smile, and keep those you love close.

Akpojotor: where there is life, there is hope.

Until next time. Thanks for reading. ~𝛿

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Hans is an ICF-certified executive coach at Inner Confidential, specializing in mental fitness and methodologies for healthy organizations, and a NASM CPT specializing in weight loss and behavior change at the SoFit Network.

Happy Valenmine's Day!

A Holiday For You

by Lana Lu.

Happy New Year, Happy Hanukkah, Happy Kwanzaa, Merry Christmas, and Happy Holidays - so many happy days! How about a Happy "Love Yourself First" Day?

There's a day for mothers, fathers, and couples. There's a day for singles in China, which last time I checked was the largest shopping day in the world. And in Canada and the UK, there is even a day for boxes...or something like that. A day for ourselves can't be out of the question, right?

Many of us put others first during the holidays - some of us put others first all year long. We expect gifts from others on birthdays, but a "Love Yourself First" day could be a day for self-love when you remember to care for yourself, the tireless, hard-working hero that you are.

It's popular on social media to make loving yourself self-indulgent and I don't knock all of it; sure, splurge every now and then. But loving yourself is more than pampering. It is also in the smaller moments that bring serenity, compassion, and growth. Just like with gifts for loved ones we always say, "it's the thought that counts." This statement doesn't mean that cost never counts; it means we value the thoughtfulness for the gift far more than the expense of it. The same can be said of gifts for yourself.

All this to say a "Love Yourself First" day doesn't have to be costly. It can be inexpensively creative yet incredibly valuable. Think of the qualities that make your life happy and consider activities that rejuvenate, strengthen and encourage your mind and heart.

A "Love Yourself First" day could represent a day of healing and a halt to the grind of an overly stressed environment. It could be the day you listen to your body and charge your compassion batteries for yourself and those you care for most. It could be a day for yourself, wholly designed by you.

Whether you spend it alone or with friends, the important thing is to gift yourself something that serves a need, promotes growth or honors self-appreciation. After all, the love we have for ourselves not only supports our own happiness - it also reveals how well we love others. If we can only give what we have, we must love ourselves first to love others best.

So how can you get a bit of "LYF" time every month? What days will you pick? What if there was an actual holiday for the day? What month and day would you make it?

How about February? The love month, of course! And the day - well the first. And what would we call the annual "LYF" day celebration? Well, the "valen" in Valentine's name means health, strength, and worthiness.

Eureka!! Valenmine's Day it is: a day that reminds you of your strength, your value on this planet, and the gift you are to the people you love! If that sounds good to you, join the movement! Let's go!

Here's to more "Love Yourself First" days every month and to more "LYF" time throughout the year. And may every February 1st remind you that you're more than worth it! ~φ

Happy Valenmine's Day to you! 2/1/∞

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Lana is an undergraduate student-athlete studying psychology, public health and business.