Let’s discuss a topic that affects almost everyone—our digital devices. In this fast-paced world, it’s hard to think of anyone who isn’t impacted by this topic, so let’s dive in….
We’re all connected to our devices, whether it’s our phones, laptops, tablets, or iPads. These gadgets have become an integral part of our daily lives, and for many of us, they dominate a large portion of our time. They’re always there, constantly pinging with notifications. My phone, for instance, is always lighting up with alerts—even when I put it on silent. I can still see the notifications popping up.
Take a moment to think about how often your phone, laptop, or tablet sends you notifications—whether it’s emails, social media alerts, or shopping updates. Yesterday, I counted the notifications on my phone. It buzzed 30 times during my work hours alone! And that’s without social media connected to my phone. Thirty notifications in a single workday—that’s a lot of interruptions!
Now, consider how often you stop to check your phone whenever a notification comes through. How much of your day is consumed by these constant distractions? From the moment you wake up and check your emails to the time you go to bed, perhaps scrolling through social media, it’s easy to fall into a never-ending cycle of screen time. Whether it’s your phone, laptop, or tablet, this constant connection can lead to what’s now labelled “digital burnout.”
Effects of Digital Burnout
We live in a world where many of us are experiencing the effects of digital burnout. But what does this mean for you?
It can manifest as mental fatigue, finding it hard to relax, even when you’re exhausted. Maybe your energy levels are dropping, moods spiralling, leaving you feeling irritable and worn out.
Maybe you feel as though you just can’t switch off, and even when you manage to get some sleep, you wake up without feeling truly rested or refreshed.
Does this sound familiar?
If you’re experiencing any of these symptoms, it might be time to consider a digital detox. The digital devices are taking more than just your time—they’re impacting your mind.
Digital burnout can lead to brain fog, making it difficult to focus, make decisions, or remember things. Our brains are becoming overstimulated by the constant barrage of information. Studies suggest that spending more than two to three hours a day on digital devices can increase the risk of learning and memory impairment.
Think about that for a moment—it’s not just our memory that’s being affected. Even more concerning, research shows that excessive screen time can alter the brain’s grey and white matter. This means that the actual structure of the brain is changing. I’ve talked before about how chronic stress can shrink the brain, and it seems that heavy use of digital devices is having a similar effect.
Consider how many hours you spent on your device yesterday, or even today so far.
Could it be that you’re increasing the risk of shrinking your brain?
Alarming statistics show that about HALF of Aussies are spending more than three hours on their phones daily! These numbers highlight the seriousness of this issue.
Using your devices, especially before bed, can significantly impact your sleep.
These smart devices emit blue light, which disrupts melatonin production—the hormone responsible for helping us sleep. At the same time, it triggers a cortisol response, making you feel stressed and restless, but unable to sleep due to the lack of melatonin.
The constant dings, buzzes, and notifications also contribute to stress overload.
Every time your phone alerts you, there’s a sudden urge to check what’s happening. This frequent checking can elevate your stress levels. In fact, your brain might start to associate the specific sound of your phone’s notifications with stress. Over time, a chemical response is triggered, setting off a stress reaction in your body.
It’s similar to the famous Pavlov’s dog experiment, where a dog was trained to salivate at the sound of a bell, expecting food. Eventually, the dog would salivate even if food didn’t follow the bell. Now, think about your phone—its sounds are triggering a similar reaction in your brain, prompting a stress response each time it pings, even if there’s no urgent matter to attend to.
This constant stimulation also affects your posture.
How often do you find yourself looking down at your phone? We see it all the time, especially with younger people. This posture leads to neck tension, back pain, and headaches, all from hunching over a device.
After hearing all of this, you might be wondering if you need a digital detox.
If you’re feeling mentally drained, even after a full night’s sleep, or struggling to concentrate, make decisions, or retain new information, it might be a sign. Perhaps you find yourself wondering, “What did I come into this room for?” or “What was I supposed to buy at the shops?”
Difficulty falling or staying asleep could also be a symptom.
Maybe you fall asleep only to wake up an hour later.
Persistent headaches, neck tension, and mood swings, like reacting too quickly or overreacting to situations, could all be further signs that your body and mind need a break from digital overload.
If any of these symptoms resonate with you, it’s time to take a closer look at how much screen time you’re logging each day. How often are you on your phone, both at work and at home?
Now, you’re probably asking yourself, “What can I do?” After all, we can’t just throw our phones away. I understand the importance of staying connected—especially for me, as I rely on my phone for notifications regarding my kids’ safety.
Studies show that 92% of Aussies feel a sense of fear if they forget their phone at home, and that’s because we’ve become so attached to these devices. So, I’m not suggesting we toss our phones aside entirely.
What you can do…
- Start by setting designated screen-free times
These are specific times of the day when you intentionally step away from your devices—whether for work or home use—and give yourself a break. During these periods, you commit to putting your phone down, switching it to silent, and resisting the urge to respond to any notifications.
Begin by scheduling these moments into your day. You might start with just 10 minutes and gradually extend it to an hour or more. The key is to create intentional device-free time, allowing yourself to disconnect from the constant digital noise and focus on being present.
- Try setting up screen-free zones.
Do you often find yourself at the dinner table, phone in hand, or maybe watching TV while eating? Are there phones or other devices in your bedroom?
Consider creating specific areas where screens are excluded. For example, the dinner table and the bedroom could be designated screen-free spaces. All devices are put away at the dinner table, encouraging interaction, conversation, and connection. In the bedroom, it’s about rest and relaxation, free from the distractions of screens.
By setting these boundaries, you can create healthier habits that promote more meaningful moments and better rest.
- Turn off non-essential notifications.
As I mentioned earlier, my phone gave me 30 notifications yesterday, and that’s without social media connected. In the past, when I had social media linked to my phone, those 30 notifications would easily increase tenfold……
Now, I choose not to connect my social media or emails to my phone’s notifications. Instead, I set specific times to check those apps and see what’s happening. By controlling when I engage with these platforms, I reduce distractions and the constant need to check my phone.
- Set boundaries and practise mindful use of your device.
One great way to manage your time is by setting a timer. Whether you’re scrolling through social media or checking emails, setting a timer can prevent you from falling into that black hole where time just disappears.
I’m sure many of us have been there—I know I have—where an hour passes by, and you wonder, “Where did that time go?” So, be intentional about when you’re on your device, and use an alarm to remind you when it’s time to put it down.
I had a client who was very busy with work and was dealing with an autoimmune disease, so she was often fatigued. At the end of her workday, she’d find herself scrolling on her device for two, three, or even four hours because she didn’t have time to socialise.
Suddenly, it would be 1 AM, and she hadn’t gone to sleep yet despite needing to be up in just four hours. She couldn’t understand why she was so exhausted until we recognised how that endless scrolling was stealing her rest and sleep time.
Together, we set boundaries for her device use, and this is my advice for you as well: connect with your close friends, although limit your time, set an alarm, and then step away from the screen.
- Create time to step outside.
While establishing these boundaries also create time to step outside. Take breaks from your desk, get fresh air, soak up sunlight, and move your body.
A short walk can do wonders, especially if you’re feeling overwhelmed or foggy from too much screen time.
Whether it’s during your lunch break or at the end of the day, get out and walk without your device.
I know it’s tempting to stay connected while walking, but I encourage you to put your phone away. Have it on silent, leave it in your pocket, and just focus on breathing in the fresh air and feeling the sunshine.
This simple action can really help reset your mind and body.
- Set bedtime boundaries.
An hour before you go to bed, put down all your devices. This break from screen time allows your body to naturally produce melatonin while reducing cortisol levels, helping you ease into a restful, restorative sleep.
These six tips I’ve shared offer a practical approach to a digital detox—without the need to throw your phone out the window or disconnect from all electronics entirely.
It’s all about setting boundaries. By creating space—space for energy, creativity, and focus—you’ll be able to live more in the present moment. This will help reset your nervous system, reduce stress, and promote a healthier, more balanced life.
So this is all with, if we can do these, these boundaries, set these boundaries without the constant interruptions during, during that time, you’ll find that your body can reset or restore itself. You’ll find that you’re more productive, more stable in your emotions and moods, and less stressed.
Let’s disconnect or unplug and recharge today!
Take Action Now…
By setting these boundaries and reducing those constant interruptions, you’ll allow your body the time to reset and restore itself. You’ll notice you’re more productive, emotionally stable, and less stressed.
So, let’s take action now. Unplug, disconnect, and recharge—starting today!
Join the movement of creating healthy boundaries with your digital devices and experience the positive shift it brings to your life.
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
