page-header-image

Blog

25 Mindfulness Quotes to Help You Hit the Pause Button

In our modern society, technology is often an obstacle to mindfulness. It’s so easy to reach for your smartphone when the pangs of loneliness, fear, or boredom appear.

After all, it offers instant relief. And we’re only human.

If you want to break this reflex and empower yourself when it comes to technology, you’re in the right place. In today’s blog, we begin with inspiration.

We’ve gathered 25 mindfulness quotes to help you remember why it’s so important to accept the present, embrace your feelings, and welcome the gifts that mindfulness offers us.
Continue reading 25 Mindfulness Quotes to Help You Hit the Pause Button

How to Manage Your Technology Notifications for a Mindful Workday

You might think mindfulness at work is impossible these days. With constant connectivity comes constant interruptions, right?

But it doesn’t have to be that way.

Many of us never stop to consider that we can control our notifications, settings, and reminders.

Sure, you might change a few things when you get a new phone or download an app. But when was the last time you thought critically about whether they’re really working for you?

In this post, we’ll talk about how you can create a work environment that’s conducive to mindfulness. That includes easy tips, smart tools, and helpful resources to move you from frazzled to calm.

Your coworkers will be asking for your secret, so be sure to share!
Continue reading How to Manage Your Technology Notifications for a Mindful Workday

5 Mindfulness Practices for Stressed-Out Teachers

As a teacher, there’s a lot that’s out of your control.

Testing requirements. New standards. Budget cuts. Bigger class sizes. Demanding parents.

It’s no wonder teacher stress levels are among the highest of any occupation.
Continue reading 5 Mindfulness Practices for Stressed-Out Teachers

How One Toronto School Teacher is Teaching Mindfulness Through Music

For the past decade, mindfulness has become a prominent tool used to enhance the education experience.

But this quiet revolution in the way we teach and how we educate children on how to treat themselves (and one another) better has only just begun.

Now, it’s inspiring others to find new and creative ways to teach mindfulness and its related qualities.

In fact, one Toronto instructor is using music to help students learn qualities such as mindfulness, kindness, and teamwork in a fresh new way.
Continue reading How One Toronto School Teacher is Teaching Mindfulness Through Music

10 Mindfulness-Based Tools to Reduce Distractions and Improve Your Focus

It’s a daily struggle.

You sit down at your computer, ready to tackle your day. And then it happens.

A notification pops up – you’ve got three new emails. Before you can open them, there’s an instant message on the bottom of your screen.

Then you hear your phone ping and think, “Is that the sound of a calendar reminder or just a reply on my social media post? I’d better check before I start working…” And so it goes.

Sound familiar?
Continue reading 10 Mindfulness-Based Tools to Reduce Distractions and Improve Your Focus

10 Best Mindfulness Meditation Apps to Manage the Craziness of Daily Life

If you’re feeling frazzled by the demands of modern life, you’re not alone.

According to a recent Gallup poll, 79% of Americans feel stressed every day. But we have good news. You don’t have to jet off to a month-long meditation retreat to reap the benefits of mindfulness.

It may sound counterintuitive, but your smartphone (you know, that thing in your pocket that drives you crazy?) might just be your best tool for managing stress and helping you focus. Meditation apps are an inexpensive way to test the waters with a new mindfulness practice.

Ready to give it a try? We’ve gathered the ten best meditation apps ideal for beginners, but with room to grow.

Let’s take a look at each one to give you a sense of what they offer.
Continue reading 10 Best Mindfulness Meditation Apps to Manage the Craziness of Daily Life

How One School Transformed Student Behavior by Replacing Detention with Mindfulness

“Meditation calms me down and stuff.”

– 4th-grade girl, Holistic Me program

Is meditation more effective than detention?

That’s the question now posed to schools all across the U.S. as a result of the work by the Holistic Life Foundation.

In 2001, brothers Ali and Atman Smith, along with friend Andres Gonzalez, returned home from college to start the foundation, an after-school program founded with the purpose of bringing the benefits of yoga and mindfulness to their Baltimore, Maryland neighborhood.

But what started as a small after-school program with 20 boys from local Baltimore grade schools (mistaken in the beginning by much of the neighborhood as a gang startup) has now blossomed into a national movement.

And it’s made parents and educators everywhere question the value of traditional disciplinary measures along with the power of mindfulness as a potential replacement.

Holistic Me brings mindfulness to Baltimore’s youth to surprising results

Founded as the Holistic Life Foundation’s flagship program in 2002, Holistic Me is an after-school program designed to teach yoga, mindfulness, and related meditation and breathing techniques to Baltimore’s youth.

Since beginning at Baltimore’s Windsor Hill Elementary seventeen years ago, the program has expanded far beyond Baltimore, now serving surrounding Maryland communities in:

  • Boston
  • Charlottesville
  • Minneapolis
  • Louisville
  • Somerset County
  • Asheville, and
  • Madison
The Holistic Life Foundation now serves over 10,000 children just in the Baltimore area, with the Holistic Me program serving 160 pre-K to 5th-grade students every school day:

HOLISTIC LIFE FOUNDATION MINDFULNESS PROGRAM
Source: Holistic Life Foundation

Mindfulness as a replacement for detention?

Arguably the most remarkable result of the Holistic Me program has been the transformation in student behavior.

With some success from the program under its belt, Robert W Coleman Elementary School decided to create a ‘Mindful Moment Room’ where students would be instructed to practice mindful breathing during the duration of their stay in the room, as opposed to traditional detention.

The results have been nothing less than extraordinary, with the school’s Mindful Moment Room in combination with the Holistic Me program itself resulting in 0 suspensions to date since it began.

SHOULD MEDITATION REPLACE DETENTION SCHOOL IMAGE
Source: Holistic Life Foundation

Mindfulness in the classroom (for teachers and students)

The remarkable story of student transformation through the Holistic Life Foundation at Robert W Coleman Elementary School is incredible in itself.

However, the benefit of mindfulness in the classroom is well-documented.

Studies on mindfulness in the classroom have shown that regular practice helps improve student focus, improve emotion regulation, and reduce stress levels among other benefits.

But that’s just the beginning. Studies have also shown that teachers receive similar benefits when they adopt the practice themselves, such as reduced stress, reduced chance of burnout, and greater efficacy.

Should mindfulness replace detention?

So, should mindfulness replace detention? Should schools everywhere have their own Mindful Moment Room?

That’s a question that educators need to answer for themselves.

The topic of mindfulness at school, from questions to how it’s implemented to the way it’s taught, are still in question.

But there’s no mistake that mindfulness and similar meditative practices are of huge benefit to both students and educators– and the sky is the limit for programs like Holistic Me.

“When I first started I was kinda bad… now the breathing has calmed me down.”

– 7th-grade boy, Holistic Me program

Robert Plotkin of Mindfulness for Technology Featured on the AATH Laughbox Podcast

Our very own Robert Plotkin, Mindfulness for Technology founder, was recently featured on the Association for Applied Therapeutic Humor’s (AATH) Laughbox podcast.

Listen as Robert talks with host Chip Lutz about how technology affects our brain and how to integrate that technology into your mindfulness practice.

You’ll learn:

  • A simple mindfulness practice for learning how to use your smartphone more mindfully
  • How the “reptilian” brain affects our behavior
  • And a powerful tip for managing your technology use

Listen to Robert on the Laughbox podcast (iTunes) or via Laughbox.AATH.org.

Social Media: Taking a Break

For many of us, the holidays are a time when we spend precious connected moments with our loved ones. We may also engage in sacred rituals associated with these holidays. Regardless of how you celebrate the holidays — or even if you don’t celebrate them specifically — this may well be one of the few times during the year when you can enjoy the presence of your family and friends in person and celebrate your relationships together. Continue reading Social Media: Taking a Break

Smartphone Distraction? Take back Control In 2019



Finding yourself consistently distracted by your Smartphone? In this 1 hour workshop, join Robert Plotkin, founder of Technology For Mindfulness and get the tools you need to gain back control in 2019. Click here  for tickets

How Technology Can Help You Exercise More Mindfully


People can engage with technology in a wide variety of ways while exercising. Some people put their devices away entirely so that they are not distracted by them, so that they can be fully in touch with their body, or both. Others find that they can only stay focused on exercise while listening to music or watching a video, television, etc. Some people like to talk on the phone with a friend while working out. Continue reading How Technology Can Help You Exercise More Mindfully

Positive Affirmations Around Social Media Reactions


Social media platforms like Facebook, Twitter, and Instagram are designed not only to enable but encourage people to provide feedback about content posted by others. This might take the form of a like, a simple thumbs up or down, text, or something more sophisticated like a text or video response.

If you’ve ever posted content online, then you know just how enticing it can be to check how many people have liked what you’ve posted.

Continue reading Positive Affirmations Around Social Media Reactions

Scheduling Downtime into Your Calendar

Although electronic calendars, software, and the internet were supposed to make it easier than ever to schedule meetings, the actual result of these technologies has been that people arrive late, reschedule meetings, or miss them altogether more frequently these days.

Here are just a few of the reasons why I think we are more disorganized, late, and stressed out about our calendar than ever before:

    • We are now able to contact people at the last minute if we need to cancel or reschedule.
    • We often schedule meetings without having our calendars in front of us.
    • The sheer number of appointments, devices, and calendars that we have to stay on top of can be overwhelming.

Today, I’m going to focus on just one of the many ways that you can address this problem in your life: Consciously and explicitly insert downtime into your calendar between your scheduled appointments.

Account for Travel Time

The first reason to schedule downtime may seem obvious, but I’m always surprised by how many people don’t take it into consideration. People rarely put any travel time between appointments, and if you do that, you are setting yourself up for failure.

This is worth it even if you have back-to-back appointments in the same building, as it still takes time to travel from one meeting to the other. You need to gather up your things, get to the next room, and then settle in there before you are truly ready to begin your next meeting.

The simplest way to put downtime into your calendar is to leave empty space in between your meetings. If you’re new to this habit, I would suggest specifically putting the travel time into your calendar as an appointment. Most operating systems now have a travel time feature you could use to that end.

Less Stress, More Productivity

Taking downtime into consideration can prove beneficial in a number of ways:

    • Having to create that appointment will encourage you to think consciously and realistically about how much time you really need to travel instead of mindlessly assuming it. When you create that travel time appointment, you’re going to need to decide how long to make it, which gives you time to pause and think about it.
    • You can set yourself a reminder that you need to start traveling by a certain time, which will ensure that you get moving when you need to.
    • Putting the downtime into your calendar will increase the likelihood that you will give serious thought about whether your previous or next meeting is going to be long enough to fulfill its purpose.

If you’ve really put some thought into budgeting your time and considering unexpected delays, you’ll be more punctual and less likely to worry about the state of your appointments. Your anxiety will be reduced and you may have actual downtime in between meetings.

These are all mindfulness and stress reduction side effects. Scheduling downtime will also help you get better over time at estimating how much you can get done in a day. Many of us tend to schedule too many meetings to the point where there’s not enough time to be in them. This can create assumptions that lead to rescheduling and cutting meetings short, which then induces stress.

It’s important to be realistic about what we can accomplish with the time we have in a day and to schedule accordingly. Ultimately, downtime will help increase your productivity and reduce your stress.

De-Cluttering Your Desktop


 

The so-called “desktop metaphor” has been around on personal computers for about 40 years and is still the dominant way of visually organizing information. It was originally designed to emulate a physical desktop on which you put folders, files, and other types of documents and devices.

Regardless of how you feel about computer desktops, they can become cluttered just like a physical desktop, which can be distracting, stress-inducing, and hinder your productivity.

If your desktop is filled from top to bottom with icons, are you aware of whether just glancing at that desktop hundreds of times throughout the day causes any feelings of stress? Perhaps you catch an icon for a document you’re working on out of the corner of your eye. It may cause a thought or worry about how you’re going to complete that document. The thought may be fleeting and you may only be semi-aware of it. However, consider the cumulative impact of having so many experiences like this throughout your day just because of how many times you are looking at that desktop.

Here are a few tips you can follow to remove the clutter from your desktop.

Relocate the Clutter

If you like having all of those icons on your desktop because you feel that they are easy to find, I have one simple suggestion that will let you access everything just as easily without cluttering your visual space and creating any anxiety. Just create a single folder on your desktop called “Desktop” and move all of the icons from your desktop into that folder. Now your desktop is clear, but you can still access everything that was in it by opening that folder.

You lose virtually no productivity by taking this step while potentially making a very significant gain in how relaxed, calm, and de-stressed you feel when looking at your desktop.

To make sure you keep enjoying the benefits of this practice over time, you must close the folder after opening it so that its contents are no longer visible. Otherwise, you will be seeing the clutter just as regularly as you would if it were scattered around the desktop.

As an additional step, you can create a small number of subfolders within your new desktop folder. Keep it very simple — you might just have a folder for apps and separate folders for different types of documents (word processing, spreadsheets, photos, etc.). If you make too many folders, you will start making it hard to find documents and reduce the benefits that this simple method provides.

Maintain the Habit

Now, you merely need to keep your desktop from becoming cluttered again over time. The most common ways in which this happens occur when installing new apps or creating new folders on your computer. Move those icons and documents into your desktop folder.

Even if you’re someone who loves having a full desktop, try out this approach and see how different you feel when booting up your computer in the morning and seeing a completely tidy space. You could even use a desktop background image that you love in order to stay motivated to keep it from being blocked by countless icons.

Once you make the small investment of time and energy required to start using this method, it takes very little effort to maintain it over time. You can get a huge payback in feeling calm while maintaining very high productivity.

Scheduling Time to Respond to Emails

Staying on top of your email inbox can feel like a daunting and never-ending task. Although I don’t have any magic solution to this issue, the tip I’ll share today has helped me cut through the clutter much more efficiently, allowing me to stay focused on real work and thus have much more time during my work day.

Here is my suggestion: Put emails that you receive onto your calendar so that you respond to them at scheduled times.

If that sounds completely crazy to you, let me clarify. First, I have a few recurring appointments on my calendar for responding to emails in certain categories. These include:
  • Accounting- and bookkeeping-related emails such as invoices I receive from vendors.
  • Messages from potential new customers.
  • Emails related to marketing tasks.
  • Small miscellaneous questions that I receive from my clients.
The common thread between these categories is that the emails don’t require an immediate reply. Also, they aren’t typically part of a longer conversation — a single response will do the trick. This combination of qualities makes these types of emails work really well with my calendaring system.

Granted, this may not suit urgent emails quite as well. So if you think that calendaring your emails won’t work for you, perhaps it’s because you’re thinking about certain types of emails that aren’t fit for your calendar. Step back for a minute and consider whether you frequently receive the types of emails I’m talking about. Your categories may be different than mine, but if they’re similar in nature, then read on.

1. Pick Your Categories and Put Recurring Appointments on Your Calendar
Choose times that would make sense for you to respond to emails in those categories. Think carefully about the timing. Some categories might require you to have appointments every day of the week or even multiple times a day. Other categories might only require a weekly appointment.

Consider how frequently you really need to respond to emails in each category and put in the minimum number of appointments per day/week that you will need. Set up the appointments to repeat according to a schedule that you think will work for you.

2. Be Disciplined
Whenever you check your inbox, you must be very diligent about not responding to any emails within your calendared categories. Instead, add them to the next appointment for that category.

Personally, I use Microsoft Outlook, which makes it very easy to just drag and drop emails directly onto calendar appointments. Just open the appointment, drag an email onto it, and it will attach there. It’s that simple. You could also type notes next to each email in the appointment to give yourself some guidance or context about how to respond to it.

I’m sure you will find it hard to resist the temptation to respond immediately, so expect this to happen and remember that it will take practice to create the habit.

3. Stay Focused
When the time arrives for each of your scheduled email appointments, you must be disciplined about opening that appointment and staying focused on responding to all of the emails without switching to other tasks. Try doing it a few times and see how it feels.

In my experience, I typically feel very satisfied by how efficiently I can get through a large number of emails in each category. There are many reasons for this, and one is that I find it easier to keep my mindset focused on a particular topic (ex. accounting or marketing) and to respond to emails solely in that category rather than switching back and forth between different categories.

Another reason is that many of the emails in the same category often relate to the same topic or project, and as a result, I can easily keep all of the information about that topic or project in mind while responding to all of the emails.

Moreover, I’ve often found that by waiting to respond to emails, some of them become unnecessary to address by the time I get around to them. Maybe someone else responded to them. Waiting to respond can sometimes eliminate work that I would have had to perform if I responded immediately.

4. After You Respond to Your Emails
When you’re done responding to all of the emails in one of your appointments, it’s important to return to not responding to emails in that category until your next appointment. Begin the process again.

Give this a try and see how it works for you. Some aspects may not work for you immediately, but instead of giving up on the process entirely, tweak it to see if you can make it work better for your particular situation. For example, you may need more or fewer appointments. You may need to change your email categories. You may need to change your stance on which types of emails you will respond to. All of this will depend on your own situation, demands, and preferences.

I hope you find this helpful and your email productivity increases!

Finding the Joy in Anticipation Beyond All the Communication

A while back, I heard someone say that technology has brought about the end of anticipation. Before the internet, when we went to visit a family member or friend who lived far away from us, we had a lot to talk about and catch up on since the last time saw each other.
Continue reading Finding the Joy in Anticipation Beyond All the Communication

3 Easy Ways to Form a New Tech Habit


On this blog, we often provide tips for how to make more mindful, productive, and efficient use of technology. It’s easier to describe what to do than to actually create and engage in the habit of doing it. Suggesting that you don’t use your smartphone immediately upon waking up in the morning or within an hour of going to bed doesn’t make creating and following that habit easy to do. 

Today, I’ll offer three pointers that will improve your chances of forming a new and enduring technology habit.

Ease into It

Many of us try to create a new habit by just engaging in it directly. For example, if you want to practice not using your smartphone for an hour after you wake up, you might try going cold turkey right away. I’ve found that this approach often results in failure, as it doesn’t help change my behavior or reinforce the intended behavior.

Try easing into a habit like this: On the first night, start out by not using your phone for the last five minutes before you go to bed. That should be much easier than an hour. Practice that for a few days, a week, or until you feel like that habit is ingrained and does not need additional practice. Then increase the amount of time and keep expanding the habit in that way until you reach your original goal.

By easing into it, you may find that you’re more likely to create the habit than if you try to bite off the entire task from the beginning. Start with a smaller, more manageable version of it and increase it over time.

Make It Easy on Yourself

When I try to create a new habit for myself, I often do it in a very austere kind of way. This can work if I pose some structure around it, but it can be quite boring. Other than the reward of feeling like I’ve accomplished my goal, it doesn’t really create any other positive associations in my mind. As a result, I’ve found that trying to create a new habit in this way sometimes either fails or leads to habits that don’t stick.

With that said, there’s a wide variety of ways to make it easier to create the habit. For example, these are all things I’ve done and you can try:

  1. Enlist the help of your friends, family, and coworkers to support you. For example, they can provide reminders for you or even just give moral support.
  2. Use technology to set a reminder to do or not do something.
  3. Associate a positive feeling with this new habit. Focus and draw your attention to that positive feeling.
You may worry that these tricks are crutches. If you ask friends to remind you of something, you may feel like you’ll rely on them and may stop engaging in the habit altogether if they stop reminding you. On the flip side, sometimes we can do things to help us create a habit and supports for the habit, and once the habit is ingrained in our minds and bodies, we no longer need those initial supports to keep the habit going.

Be creative when thinking about what you might be able to do to help you form a new habit. In addition, make the trigger for engaging in it fun if that helps you.

Pay Attention to How You Feel Each Time After Engaging in the Habit

Say you’re practicing not using your phone before bed. Maybe you set an alarm 15 minutes before bed to remind yourself not to use your phone. When that 15 minutes is over, pay attention to how you feel now that you have not used your phone. Bringing my attention to how I feel after I’ve practiced something I want to form as a habit actually helps that habit to form better. It’s a way to bring mindfulness to the formation of a new habit to help enforce the behavior you’re trying to habituate in yourself.

Bear in mind that you can apply these tips to any kind of habits. I hope you find them helpful for any change that you are seeking.

Turning Off Your Work Mind

Do you find that it’s hard to turn your work mind off even after you stop working? Is the “end of the work day” concept foreign to you because you keep your nose so close the grindstone? Many of us find ourselves in this situation — particularly with smartphones, laptops, and mobile internet enabling us to stay connected at all times.

Those of us who work from home can find it especially difficult to create boundaries between work and personal life. Here are some suggestions for doing just that.

1. Try to develop a regular work schedule.
This allows you to get into the habit of starting and stopping work at certain times of the day. It doesn’t have to be a traditional schedule. Just find what works for you. It can even include several different periods of work on different days. The key is doing your best to schedule certain regular times for starting and stopping work, creating a habit in your mind through repetition.

2. Develop starting and ending work habits/rituals.
These are certain actions that you perform and thoughts that you have to transition your mind into and out of work mode. They could be as simple as stopping and pausing for 5 or 10 seconds and thinking about what you’re going to transition into. You might say it out loud or in your mind to engage your focus. It could be something as simple as arranging things on your desk or simply starting work. No matter the tasks, these should help you make the mental transition to and from work.

Rituals are found in several other traditions. For instance, when you walk into a Japanese martial arts school, you pause and bow at the threshold before entering. At the beginning of each class, there is also a bowing ceremony. I was always taught that one of this ritual’s purposes is to help us reach a more focused mental state.

These tips have something in common: They help to create and enforce mental boundaries between work time and non-work time. I think these boundaries have always existed, but it’s particularly important these days to intentionally create them because they’re missing in the way that many of us work. Technology makes information and communication available to us at all times and in all places. Many of us can work without going into an office, with different people, and on different projects. Obviously, this situation suffers from a lack of boundaries.

If we want to have them in our lives, we have to create them ourselves through force of habit.

Here’s another resource that could help: Shutdown Rituals: Leave the Work Stress at Work.

How Older Technologies Can Keep Us More Mindful



Our culture strongly promotes the idea that the newest technology is always the best. That belief is spread by its makers with their own incentives for encouraging us to always buy the latest version of every product. However, sometimes using older technology can be better in terms of reaching our mindfulness goals.

Today’s tip is to not automatically reach for the shiny new toy. Instead, be aware of your options so you can make wise and mindful choices about which technology to use in any particular situation. 

I’ve given a few specific examples, but I encourage you to apply the same principle to all aspects of your life. Focus your attention on becoming aware of any opportunities to use older technology or no technology at all when you want to get something done.

Writing the Old-Fashioned Way

Most of us do nearly all of our writing on devices. When was the last time you wrote an actual letter to someone? Using pen and paper is just one of the writing options you should explore:

    • I often write first drafts of longer things such as essays or work memos by hand. I find it easier for me to dump out my ideas without distraction or editing that way.
    • You may also want to try some of the distraction-free word processors that we’ve mentioned before if you want to stay more focused while writing. They show you little more than a blank screen so that you can stay focused on the words you are writing and not the toolbar, menu, or any other visual elements.
    • Some authors have even switched back to using old-fashioned typewriters for their novels and other books — or at least their first drafts.
Try out different options and see what works best for you.

Although I use an app on my phone to keep track of my tasks, sometimes I find it more effective to quickly jot them down on a small piece of paper so that they’re easier and faster for me to find and look at as I move from task to task.

Efficiency and focus are not the only reasons you might want to try using older forms of technology for writing. If you want to convey a personal and heartfelt message to someone (such as a thank-you or condolences for a loss), many people find it more meaningful to receive that kind of message in hand-written form than by email or even a pre-printed card. 

You may find that writing out the message longhand helps you focus not only on the content of what you’re writing but the feeling behind it. You might experience that feeling more deeply than you would on a device.

One Size Doesn’t Fit All

Now I’ll use the flip side of writing: reading. While I do an incredible amount of reading on devices, scientific research confirms that attempting to read anything longer than a paragraph on a modern device’s screen can be extremely frustrating and counterproductive. This is in large part due to the number of distractions that our devices present to us while we are reading.

The good news is that many other options are available to us, and they don’t all involve giving up on technology completely.

For reading books, I have an older black-and-white Kindle that only shows me the text of the book. This is a much more pleasant and calming way to read, and it helps me absorb more of what I’m reading than on a smartphone or computer. 

Think about the size of the screen that you use to read different types of messages too. I don’t know anyone who’d want to read a long piece on an Apple Watch. On the other hand, a smartphone can be a great way to read text messages. As a general rule, most people find it easier to read longer works on bigger screens, but try out different options to determine what works best for you.

I don’t want to suggest wasting paper at the expense of the environment, but in some cases, I print out documents to read them on paper — particularly if I need to provide the author with feedback on what has been written because I find it both easier to stay focused on what I’m reading and to jot down notes on paper than on a word processor. Despite all of the advances with screens and document software, I still find it easier to quickly glance back at previous parts of a document on paper than on a screen. 

When I’m done, I either scan the document with my hand-written edits or type the edits into the document on a word processor.

Consider Your Options

Writing and reading are just two examples of how many different technological options are available to help you avoid the common trap of automatically turning to the latest technology or whatever technology you happen to be using at the moment.

We all tend to engage in that kind of technological inertia or let it dictate which technologies we use and how we use them. But if we apply some mindfulness to pause, step back, and reflect on what our intention is for the task at hand while considering our options, we can then make a conscious choice based on our intention and understanding of our current situation.

As a result, we will be less likely to rush ahead automatically and more likely to engage in that task in a way that is not only more productive but also more satisfying.

How to Prioritize Responding to Important Messages


Have you ever planned to respond to a particular message and then found yourself replying to new ones as they arrive? Of course you have. We’ve all done it. Continue reading How to Prioritize Responding to Important Messages

How to Mindfully Use Your GPS


I have no natural sense of direction. As a result, I think the GPS is one of the greatest inventions in human history. I rely on the GPS on my phone to get me almost everywhere and appreciate it not only because of its obvious purpose but also because it reduces the stress of driving, walking, and traveling to new places. It gives me the confidence to go places on my own that I normally wouldn’t try to travel to without a GPS. 

At the same time, I’ve become aware of how overly reliant I’ve become on my GPS and how I tend to use it in a way that does not necessarily help me become engaged with, aware of, and attuned to my surroundings.

I’ve recently tried to start applying mindfulness to my use of the GPS, and here’s what I’ve noticed and learned so far.
Continue reading How to Mindfully Use Your GPS

Apple and Google’s Digital Health Initiatives


Both Google and Apple recently announced major initiatives to address the problems of digital distraction, stress, and anxiety. These will affect all of their products.

Each of the companies has a different name for the department responsible for the initiatives. Apple calls it “Digital Health” whereas Google calls it “Digital Well Being.” Right at the top of Google’s Digital Well Being webpage, it says, “Great Technology should improve life, not distract from it.”

A Great Message

The initiatives are going to include a variety of features for their products, like an enhanced version of Do Not Disturb and other ways of giving users more control over how and when they’re interrupted or distracted by their devices. Some features will provide you with in-depth, quantitative information about how frequently you’re using your phone and what you use it for.

I think the details of these initiatives aren’t as important as the magnitude of the message Apple and Google are sending. 

Like most companies on the internet, they have based a significant part of their business model on distracting people and encouraging them to maximize how much time they spend on their products and devices.

The launch of these company-wide initiatives is a pretty groundbreaking and historic event for two of the big five tech companies. The fact that they’ve decided to create and make major announcements about these initiatives shows that they are taking the problems seriously enough to invest in shifting their direction to enable people to live more balanced technological lives.

A Shift in Direction

It’s clear that some of the features of these initiatives will help people to spend less time using the devices and apps that Google and Apple make and sell. They must have decided that this would be more helpful to them overall from a business perspective.

I’m sure part of it was in response to increasing demand from individuals and businesses to address the problems of constant distraction and overuse of technology. Some of it may have been the result of a desire for people to use their devices in limited ways rather than not at all to avoid distraction. I don’t know what all of the reasons were behind these decisions. To a certain extent, they don’t matter to me.

In the end, it’s certainly a positive that these two huge tech companies have taken the initiative to display that they care about the well being of their users. I applaud Google and Apple for taking these steps and moving their future technology development plans in a direction that will give people more transparent information about how they’re using their products and more power over how they use them.

With all that said, both companies have previously taken other steps to address digital addiction and all of the issues we discuss on this blog. Let’s stay mindful of how they implement these major initiatives in response to our needs.

Let’s Start Planning for Meetings as if There’s No Internet


For those of you who are old enough to remember what it was like to attend a meeting before the internet, the only opportunity to speak to that person was at the scheduled appointment.

I remember when I started working as a lawyer and I was going to meet with a client. What would I do? I would prepare!

Continue reading Let’s Start Planning for Meetings as if There’s No Internet

How Social Media Has Poisoned Us



This blog post was inspired by an article published by The Guardian on April 9.

While the write-up isn’t strictly focused on technology, that topic is still explored and the content is worth addressing.

Continue reading How Social Media Has Poisoned Us

Positive, Negative and Neutral Posting on Social Media


We all know that the image people portray of themselves on social media is highly selective and curated. People often post only the information that paints them in a positive light and makes them seem as interesting as possible. As a result, their social media lives don’t always reflect their full reality.

Continue reading Positive, Negative and Neutral Posting on Social Media

Turn Off Autoplay for Videos


Do you ever find yourself binge-watching on YouTube, Netflix, or any other site/app on which you view videos? It’s so easy to get lost in the content and then wonder where the time went.

To minimize this issue, turn off autoplay so that when you’re done watching one video, the next one doesn’t start automatically.

Continue reading Turn Off Autoplay for Videos

Group Text Messaging: Productive or Annoying?


Trying to make plans with a group of people can be challenging. Obviously, everyone has their own schedule and it can be hard to coordinate a mutually convenient time for all of you to meet up.

Many of us turn to group text messaging as a quicker alternative to group email. However, receiving text messages in a particular thread or conversation with one or a group of people can quite simply be annoying — especially if you keep getting notifications within that thread!

Continue reading Group Text Messaging: Productive or Annoying?

The Mind Can Also Follow the Body

As mindfulness in the West is picking up and taking off as a popular movement, I’m getting the feeling that many people are being introduced to it as a purely intellectual and mental practice. After all, the word “mind” is in mindfulness. 

However, there are ways to achieve a state of mindfulness that don’t start with or focus primarily on your mind. Other approaches focus more on the body or integrating mental and physical training. Continue reading The Mind Can Also Follow the Body

Responding, Not Reacting to Your Smartphone

Have you ever watched a tennis sequence in which a player serves and the receiver runs in reaction to the serve and then hits the ball back off balance? Throughout the exchange, the server stands firm and is seemingly dictating where and when the receiver moves. 

Do you ever feel like that with your smartphone? Are you the receiver and is your smartphone the server? Continue reading Responding, Not Reacting to Your Smartphone

You Use Technology More Mindfully Than I Do


Since I write and teach about using technology mindfully, many people assume that I’m somehow naturally gifted at that practice.  They believe I’m always focused at work and never struggle with distractions when I should be doing something more productive.

In fact, when I tell people about my work in this field, they get embarrassed and think I will look down on them because of how poorly or distractedly they use technology. Continue reading You Use Technology More Mindfully Than I Do

Practice “Not Even One”


On this blog, we’ve shared many tips on the following topics:

  • How to use technology more mindfully.
  • How to exercise more control over how and when you use technology in order to be more productive, focused, and creative.
  • How to enable your use of technology to be more aligned with your intentions and goals.

This article is about what to do when none of the suggestions seem to work.

Continue reading Practice “Not Even One”

Beyond Noticing: Putting Mindfulness into Action

A critical part of mindfulness is paying attention to our experience in the present moment.

Continue reading Beyond Noticing: Putting Mindfulness into Action

Make Plans as If the Internet Didn’t Exist

In recent years, many of us have taken to canceling plans at the last minute via text or by using our smartphones in other ways. It usually happens minutes from the meeting time. I try not to do this, but I am definitely guilty of it.
Continue reading Make Plans as If the Internet Didn’t Exist

How to Manage the Pull of Your Smartphone

Do you ever feel like your smartphone is calling to you even when it’s just sitting in your pocket not doing anything? When your phone beeps, vibrates, or buzzes, do you ask yourself, “Why is my phone doing this to me?!?”

Continue reading How to Manage the Pull of Your Smartphone

The Pros and Cons of Mindfulness Reminders

There are many apps that can remind you to meditate or be mindful. You can set them to remind you at a certain time and configure them in all kinds of ways:

  • Some of them ring a bell to remind you to be present, and then it’s up to you to do what you want at that time (ex. pause and breathe, stretch, or meditate).
  • Some of them will ring a bell and then actually play a sound to help you in your meditation.
  • Some of them will offer you an inspiring quote or guided meditation.
I’m a big fan of these apps and suggest that you experiment with them to find which ones work best for you.

Continue reading The Pros and Cons of Mindfulness Reminders

Technology May Be the Reason You’ve Lost That Creative Spark

Whether you’re a writer, an artist, or simply trying to figure out a creative Technology May be the Reason You’ve Lost That Creative Sparksolution to a difficult problem, there’s one thing standing in your way. One thing that would have never been a problem 15 years ago! Just one little thing that’s blocking your way to thinking more creatively. What is it? Technology, of course.

Like we’ve discussed before, boredom has its benefits. But with technology around, we’re never truly bored or alone!

Continue reading Technology May Be the Reason You’ve Lost That Creative Spark

Learn to Unwind Your Anxiety With 10 Minutes Per Day

We all struggle with anxiety once in awhile, but for some it can feel worse andLearn to Unwind Your Anxiety With 10 Minutes Per Day more difficult to control. At times, it can feel nearly debilitating. Some turn to meditation, others visit psychiatrists despite their fears of the stigma it holds. But there’s another way to help you control your anxiety… no medication, no stigma, and you can do it from your phone! What is it?

Continue reading Learn to Unwind Your Anxiety With 10 Minutes Per Day

Winter Feast: A Time to Reconnect

A Feast For Your Soul & Spirit.

Winter Feast is a 40 day Worldwide Spiritual Practice Period everyone is invited to join.

It’s for people of all faiths who take part in committing 40 minutes of spiritual practice each day for forty days. The intention behind Winter feast is to create peace in each individual’s life and to extend to others as well. Participants are also invited to practice daily acts of kindness. Although it may seem like only a small group of people setting out to do this, the impact of such an act can be much greater.

Never doubt that a small group of committed people can change the world. Indeed it is the only thing that ever has.” — Margaret Mead

Winter Feast is from the morning of January 15th until February 23rd. As most of the Northern Hemisphere is deep in winter during this time, it’s a perfect way to begin the New Year to reconnect with spirit and bring our awareness to a new level.

What nine months does for the embryo, forty early mornings will do for your growing awareness.” — Rumi

I’ll be taking part in Winter Feast and I encourage you to do so as well! Here are ways you can participate: http://feastforthesoul.org/feast-2018/

Winter Feast — Jan 15 to Feb 23

www.feastforthesoul.org

We can do it when we work together!


December Mindfulness, Meditation, and Technology Roundup

Interesting Reads & Studies

Continue reading December Mindfulness, Meditation, and Technology Roundup

Using Technology to Bring Mindfulness into Your Day

Typically, when we think about mindfulness, we think about avoiding technologyUsing Technology to Bring Mindfulness into Your Day—putting away our smartphones, taking a break from TV or computers. But really, technology and mindfulness aren’t so different. How? They’re both tools to help us solve problems and achieve certain objectives… one is just focused on external problems while the other focuses on the internal.

Continue reading Using Technology to Bring Mindfulness into Your Day

How to Take Care of Yourself, Even During The Busiest Days

In our busy lives, we’re always going, we’re always doing, and we’re always How to Take Care of Yourself, Even During The Busiest Dayshelping others. So where does this leave time for taking care of ourselves? For most of us, self-care falls on the back burner. We’re burning ourselves out by always helping others, which actually isn’t helping anyone—especially yourself.

Continue reading How to Take Care of Yourself, Even During The Busiest Days

3 Components of Mindfulness & How They Impact Our Mood

Mindfulness is a very broad term; there are so many aspects of mindfulness and Components of Mindfulnessso many different ways in which it can be practiced. With the rise in popularity of mindfulness, there have been more studies popping up about mindfulness and its benefits. One recent study set out to differentiate how different components of mindfulness impact us.

Continue reading 3 Components of Mindfulness & How They Impact Our Mood

The Best Apps to Help You Live in the Moment

Today, people use their phones for a variety of different tasks and we’re using the-best-apps-to-help-you-live-in-the-momentthem all throughout the day! In fact, many people spend 5+ hours per day using their smartphones. And while technology can help us in countless ways, it’s not always the best thing for us. I mean, take a look at Generation Z, the generation that has grown up with technology, and you’ll see the changes it brings about in us as individuals!

As even more studies on how technology impacts us come out, researchers are urging us to start limiting our screen time.
Continue reading The Best Apps to Help You Live in the Moment

November Mindfulness, Meditation, and Technology Roundup

Interesting Reads & StudiesNovember Mindfulness, Meditation, and Technology Roundup

Continue reading November Mindfulness, Meditation, and Technology Roundup

Put Down Your Smartphone and Allow Yourself to “Space Out”

We’ve seen hilarious videos and stories of the problems smartphone distraction Put Down Your Smartphone and Allow Yourself to “Space Out”can cause—I mean, hilarious for us, rather embarrassing for them. Things like running into (and falling into) a water fountain in the middle of a city, or walking straight into a construction zone, both while staring at the phone screen. How are we so enthralled by our phones? How do we allow them to distract us so much? And what else are we missing out on if we’re missing these blatantly obvious obstacles in front of us?

Continue reading Put Down Your Smartphone and Allow Yourself to “Space Out”

Teen Depression is on the Rise: Are Smartphones to Blame?

As technology keeps evolving, each generation of parents has had to deal with Teen Depression is on the Rise: Are Smartphones to Blameproblems that their parents or grandparents could have never dreamt! First, it was TV, then it was video games “rotting the brain,” and now smartphones. What will come next? Who knows?! And it seems like with each new technology the effect is different… and often worse.

Take Generation Z for example, the generation after Millennials. The generation that grew up with iPads and smartphones—they’ve never known life without being constantly connected! And that’s created a HUGE leap in characteristic changes from their parents and grandparents. They’ve become the generation that’s not interested in independence; they already have so much independence online, and that’s become good enough for them. But there’s one other change today’s teens are suffering from: depression.

Continue reading Teen Depression is on the Rise: Are Smartphones to Blame?

Why and How to Introduce Gratitude in the Workplace

We all feel gratitude sometimes, even if we’re not mindful enough to be aware of Why and How to Introduce Gratitude in the Workplacethe feeling. And if we are aware of it, often times we forget or feel awkward expressing it. Feelings can be hard to talk about, even positive ones. But sometimes, that’s exactly what businesses need to improve! A great company isn’t all about the number, it’s about the employees as well.

We’ve touched on how gratitude can change you as an individual, but what can it do for a company? What happens when employees start expressing gratitude in the workplace?

Continue reading Why and How to Introduce Gratitude in the Workplace

Study: Meditation vs. Yoga for a Brain & Energy Boost

If there were something that you could do for free, something that took less than study-meditation-vs-yoga-for-a-brain-energy-boosta half hour per day, that was scientifically proven to boost energy and brainpower, would you do it? For most of us, that answer is a resounding YES! Unless it’s hard or takes a lot of effort…

Well, I have news—it exists. Honestly, it could take as little effort as sitting silently and focusing on your breath for 25 minutes.

Continue reading Study: Meditation vs. Yoga for a Brain & Energy Boost

What’s A Mindful Company & What Does It Take To Be One?

We’ve talked before about using mindfulness at a personal level in the workplacewhats-a-mindful-company-what-does-it-take-to-be-one to reduce stress. But you may have also heard the term “mindful company.” So what does it really mean to be a “mindful company”? This term has only started to gain popularity in recent years. In fact, many still question whether this is really possible or just a term brands like to toss around to sound more appealing to customers and employees.

Continue reading What’s A Mindful Company & What Does It Take To Be One?

The Case For Adding “Call Me” Back To Your Vocabulary

When you pick up your phone, how often are you using it to actually do what itthe-case-for-adding-call-me-back-to-your-vocabulary was first intended for? How often are you actually talking on the phone? And I don’t mean talking via text, or email, or some other form of digital communication. I mean actually talking. Picking up the phone and calling someone.

If you’re like most people today, your answer is probably something like “very rarely.”
Continue reading The Case For Adding “Call Me” Back To Your Vocabulary

Reduce Your Digital Clutter, Reduce Your Anxiety

Most people regularly (or at least semi-regularly) go through their stuff and Reduce Your Digital Clutter, Reduce Your Anxietydeclutter. We donate old clothes, we throw away broken items around the house, we host yard sales to sell off those things that we no longer want or need. It can feel cleansed and refreshing! So why should our digital clutter be any different?

Plus, eliminating digital clutter can have another benefit: reduced anxiety.

With everyone online account you have, with every device you own, your cyber security decreases. It’s great that you’re watching out for phishing and got strong, unique passwords on all your accounts, but what’s even more helpful to your cyber security—and your peace of mind—is cleaning things up!

Continue reading Reduce Your Digital Clutter, Reduce Your Anxiety

Technology Changes Us, And Generation Z Is Proof

We all know that each generation has different experiences, they grow up in a Technology Changes Us, And Generation Z Is Proofdifferent time, so it’s impossible not to! But is the latest generation, generation Z, missing out? Has their generation been destroyed by technology? We’ve all see the articles online saying things like “Millennials are killing fabric softener” or “Millennials are running the wine industry,” but what about the generation after them? The generation that is now beginning to reach early adulthood?

Generally, from generation-to-generation characteristics will change gradually. But Jean Twenge, a Psychology professor at San Diego State University, who has been studying the changes among generations for years, noticed a huge shift in the Z generation.

Continue reading Technology Changes Us, And Generation Z Is Proof

Mindfulness Event This Friday!

Robert Plotkin, co-founder of the “Hack Your Mind” series is pleased to invite you to the next event this Friday, October 6th at 12 pm on the campus of MIT.

Join us for the first program of the semester of our Hack Your Mind series with Dr. Susan Gabrieli. Dr. Gabrieli is a neuroscientist and Senior Research Scientist for the McGovern Institute for Brain Research.  
Continue reading Mindfulness Event This Friday!

How be Happier & More Productive at Work This Week

Work is a place that we can easily feel stressed and overwhelmed. Maybe you How be Happier More Productive at Work This Weekhave multiple projects going at the same time or an impossibly short deadline that your boss wants you to meet. It’s happened to all of us at one point! The key to keeping calm under all this stress? Mindfulness.

When a workplace promotes mindfulness a few changes begin to happen. The entire company culture changes. The workplace begins to attract (and keep) the best employees. And performance within the company improves!

Continue reading How be Happier & More Productive at Work This Week

Ep. 9 – Dave Crenshaw, Time Management Coach & Author Of “The Myth Of Multitasking”

We are so excited about this latest podcast episode!Ep. 9 - Dave Crenshaw, Time Management Coach & Author Of "The Myth Of Multitasking"

Time management author, public speaker, coach & trainer Dave Crenshaw has appeared in Time magazine, USA Today, FastCompany, the BBC News, & his courses on LinkedIn Learning have received millions of views. Crenshaw’s three books, including “The Myth of Multitasking” and his newest, “The Power of Having Fun: How Meaningful Breaks Help You Get More Done”, are in stores now.

Continue reading Ep. 9 – Dave Crenshaw, Time Management Coach & Author Of “The Myth Of Multitasking”

Maintain Your Mental Abilities As You Age with Meditation

As we age our cognitive abilities tend to decline. We begin misplacing items more maintain-your-mental-abilities-as-you-age-with-meditationoften (keys and glasses, anyone?), it becomes more difficult to solve problems, or we may have trouble remembering names. It’s all just a natural part of aging, right? Maybe it doesn’t have to be!

Research shows that the adult brain changes with experience and training. The healthier and more active your lifestyle, the better your cognitive performance will be as you age. But a healthy lifestyle isn’t limited to just diet and exercise, new research is finding that meditation may also be a key factor in maintaining brain health as we age!

Continue reading Maintain Your Mental Abilities As You Age with Meditation

Why We’re Never REALLY Bored, and the Benefits of Boredom

When you were younger—before your first smartphone—do you remember ever why-were-never-really-bored-and-the-benefits-of-boredombeing bored? If you’re like most people, you’re probably thinking, “yeah, of course!” So what did you do when you got bored? Now, this answer is going to be immensely different for every single one of us, but the bottom line is: we entertained ourselves! And most of the time, this entertainment took a little creativity.

Well, now that smartphones have become such an integral part of our lives, boredom is virtually a thing of the past!

Continue reading Why We’re Never REALLY Bored, and the Benefits of Boredom

The average cellphone user touches their phone 2,617 times a day.

The average cellphone user touches their phone 2,617 times a day.

Sign up to receive a free, 5 minute guided meditation that helps you gain control over your smartphone, instead of being controlled by it. 

You will receive our free 5 minute meditation soon!