I don’t know about you, but the entire world seems like one big dumpster fire burning entirely out of control these days. The news papers and programs, all social media, and most of our in-person conversations are filled with the shock and horror of what’s going on and why. I do not have ADHD, and yet. It feels like Groundhog Day every day this year, and my attention span has moved to … oh look, a squirrel!

The Burnout Express: Next Stop, Exhaustion Station

Remember when we thought 2020 was the plot twist? Adorable. Now we’re all starring in season five of “Earth: The Reality Show,” and frankly, none of us signed up for this many episodes. The doom-scrolling, the constant connectivity, the relentless parade of crisis alerts – no wonder we’re collectively running on fumes.

According to research published in the Journal of Occupational Health Psychology, chronic stress from constant connectivity is associated with a 35% increase in cortisol levels. Cortisol is our body’s primary stress hormone, and it’s not meant to be cranked up to eleven 24/7. The same study found that continuous digital engagement without adequate recovery periods significantly increases the risk of burnout symptoms by nearly 47%.

Dr. Maya Thornton, a neuropsychologist at Stanford Medical Center, says, “The human brain wasn’t designed for this level of constant stimulation and information processing. When we never disconnect, we’re essentially running a marathon without ever stopping to hydrate.”

The “Low Battery” Warning Isn’t Just for Devices

Our body sends us signals regularly. Signals that would make any IT professional panic:
• Brain fog that makes simple decisions feel like quantum physics
• Emotional responses dialled up to dramatic telenovela levels
• Sleep quality that resembles a toddler’s crayon scribble
• An immune system that’s basically hanging a “Back in 5 minutes” sign

A comprehensive review in World Psychiatry found that extended internet usage patterns may be associated with changes in brain function, particularly in areas responsible for attention control and emotional regulation. In other words, your brain is literally reshaping itself in response to this constant digital barrage – and not in the good “I just learned French” way.

The Radical Act of Putting Yourself First

Are you ready for some blasphemy? The world will continue spinning if you don’t respond to that email, phone call, or instruction to read/view/sign up right now. It’s revolutionary, I know! Lots of sarcasm right there. I am very, very serious. Putting yourself first is something I have been saying to all my friends and colleagues – regardless of where they live in the world. It’s not just about self-care, it’s about survival in a world that demands constant connectivity.

Here’s the truth: Putting yourself first isn’t selfish. It’s survival. Remember the airplane oxygen mask principle? Secure your own before helping others. Let’s be honest here. None of us want help from someone running on fumes and accidentally pouring coffee into their cereal bowl.

Reclaim Your Sanity (Without Moving to a Mountain Cave)

The Digital Sunset

Implement a technology curfew where all screens go dark 90 minutes before bedtime. According to research in the Journal of Biophotonics, blue light from screens significantly suppresses melatonin production, disrupting our natural sleep-wake cycles. Avoiding this exposure before bed can dramatically improve both sleep quality and morning alertness.
Think of it as giving your brain a chance to switch from “process everything mode” to “hey, remember relaxation?” mode.

Sacred Space Sanctuary

Designate one room (or even just a corner) in your home as a completely tech-free zone. Fill it with analog pleasures: books with actual pages, plants that need actual water, hobbies that require actual hands.

Research on “restorative environments” suggests that creating spaces that allow cognitive attention to rest can significantly reduce mental fatigue and stress levels while improving focus when you do return to more demanding tasks. How significant, you ask? 27% reduction within just three weeks.

The Joy of Missing Out (JOMO)

Schedule regular days where you proudly, deliberately, and joyfully miss everything. No news, no social media, no “just checking.” It’s okay to miss out sometimes, it’s a relief to give yourself that freedom.
Neuroimaging studies from the University of California found that full days of digital detox showed increased activity in brain regions associated with creativity and decreased activity in areas linked to stress response.

Mindful Monotasking

Pick one thing. Just one. Then do only that thing for a set period of time. Whether it’s savouring your coffee without scrolling, walking without podcasts, or cooking without Netflix in the background.
A study in Consciousness and Cognition found that just 15 minutes of undistracted single-tasking daily improved focus and reduced perceived stress by 29% over eight weeks.

Nature Immersion Therapy

Trees don’t have Wi-Fi, but they offer a better connection. Research published in Scientific Reports shows that spending at least 120 minutes (just two hours) per week in natural settings is strongly associated with good health and psychological well-being. The study analyzed data from nearly 20,000 people and found that it didn’t matter how those 120 minutes were achieved. It could be one long visit or several shorter ones.

In other words, Forest Bathing isn’t just an Instagram aesthetics fad. It’s a legitimate neurological medicine.

To Disconnect or NOT?