the ward method

Tag: mindfulness

  • “I need a break from my phone” – me, five hours after scrolling non-stop

    “I need a break from my phone” – me, five hours after scrolling non-stop

    Lately, I’ve caught myself doing that thing where you open Instagram, close it… then open it again three seconds later. It’s not even conscious at this point, it’s autopilot. Like muscle memory, but with slightly more existential dread.

    The truth is: I love my screen (but at the same time I don’t). It keeps me connected, entertained, inspired, and occasionally gives me the serotonin hit I didn’t know I needed (hi, funny Tana Mongeau videos). But I’ve also noticed the flip side. The overstimulation. The headaches. The constant comparison trap. And that weird foggy feeling that creeps in when I’ve been staring at a screen for too long.

    So, I took a break.

    I’ve been off Instagram for almost a month now, and honestly? I feel way more present. Like I can hear myself think again. Like I’m actually in my life, not just watching it unfold through stories or comparing it to someone else’s highlight reel.

    So, how can we be a little more mindful with our screen time?

    Here are a few things that have actually helped me stop spiraling into the digital void:

    1. Create screen ‘windows’

    Instead of being on all the time, I’ve started scheduling windows for checking social apps, so once in the morning (after journaling, if I’m feeling like that girl), once around lunch, and then again in the evening. Giving myself clear times makes it feel like a choice, not a compulsion.

    2. Set time limits (and stick to them)

    I used to think app timers were unnecessary…until I realized I was spending four hours a day on YouTube. Now, I set a 30-minute limit on my most-used apps. Sure, I sometimes hit “Ignore for 15 more minutes,” but hey, progress, not perfection.

    3. Power down before bed

    This one changed my sleep game. Shutting down electronics two hours before bedtime has helped my brain actually wind down. When I can’t resist some sort of media, I’ll switch to music, a podcast, or an audiobook, something that doesn’t require my eyes to be glued to a screen. It’s way gentler on the brain and honestly, my dreams are better too.

    So what’s the deal with screens + mental health?

    Too much screen time, especially without breaks, can impact our brains. Constant stimulation trains our brains to seek dopamine hits fast (scroll, like, scroll again), which makes it harder to focus, feel grounded, or even enjoy the little things IRL.

    Studies have also shown that excessive screen use can mess with our sleep cycles, increase anxiety, and mess with our attention span. And if you’re already feeling emotionally off? The constant stream of curated content can feel more like a punch in the gut than an escape.

    It’s not about quitting your phone, it’s about checking in with how you’re using it

    I still love my phone. I still make aesthetic Pinterest boards, scroll on YouTube shorts, and send memes occasionally at midnight. But I also give myself permission to disconnect. To sit in silence. To be a little bored.

    Because sometimes the real magic happens off screen, when you’re sitting at the beach, taking a walk, or just breathing for a second without a notification pulling you back in.

    So if you needed a sign to log off and go touch some grass? This is it.

  • How to think, feel, live better.

    How to think, feel, live better.

    Lately I’ve been trying this wild concept called… being nice to my brain.

    Not in a “toxic positivity, everything’s fine” kind of way. More like rewiring the way I think so I don’t spiral every time my to-do list looks like a pharmacy receipt.

    It’s honestly not that deep, just small shifts that help me feel more grounded, more grateful, more me. And if you’ve been feeling a little all over the place too, here’s your gentle reminder that your brain’s not broken. It just needs a little love (and maybe a deep breath).

    So if you’re tired of thinking the same negative thoughts on repeat (hi, overthinking besties), it’s time to do a little rewiring.

    And no, you don’t need to move to Bali, delete all your apps, or become a full-time monk. Just try this:

    Be obsessed with gratitude (like, in a cute way)
    Start and end your day by listing three things you’re grateful for. Yes, even if the only thing you can think of is “iced coffee” or “my hoodie.” It counts.
    Why it works: You’re literally training your brain to search for the good. Over time, you’ll start noticing more small wins, more beauty, more you got this moments.

    Tell your negative thoughts to chill
    Your brain: “Everything is terrible and you’re definitely failing.”
    You: “Whoa there. Is that even true?”
    This is your cue to hit pause mid-doom spiral and flip the script. Instead of “I’m so behind,” try “I’m doing the best I can, and that’s enough today.”
    Mental gymnastics? Kind of. Worth it? Always.

    Just breathe (literally)
    Sit. Breathe. For five whole minutes.
    Put your phone down, close your eyes, and just… exist.
    This tiny habit doesn’t just calm your nervous system, it helps you move through the day with more ease. More clarity. Less reacting, more responding.

    Here’s the vibe:
    You don’t have to “fix” yourself. You’re not broken. But you can choose to create better thought habits, feel better in your body, and live from a place of peace instead of panic.

    It’s all tiny shifts. Gratitude. A breath. A thought flipped.
    Over time, it adds up. And suddenly, you’re the calm one. The grounded one. The one who glows from the inside out.

    Let’s romanticize that.

  • Burnout? Not hot. Protect your peace.

    Burnout? Not hot. Protect your peace.

    Let’s talk about hustle culture for a sec. Look, I am an ambitious girlie too. However, grinding 24/7, glorifying burnout, answering emails at 11PM like it’s cute. We’ve all been there. But let’s be real: constantly being “on” isn’t the flex it used to be.

    Being exhausted isn’t a personality trait. And honestly? Hustle culture is just corporate gaslighting in a hoodie.

    So if you needed someone to tell you it’s okay to slow down, hi, it’s me. Here are 5 little self-care hacks for when you’re ready to unsubscribe from the productivity cult and actually enjoy your life.

    Give yourself permission to be unproductive

    Yes, really. No checklists. No “just one more task.” Just you… chilling. Your worth is not measured by your output, babe. Sometimes the most productive thing you can do is absolutely nothing.

    Make it a vibe: wear your fluffiest socks, stare at the ceiling, or nap like you’re getting paid for it.

    Turn on DND and disappear into a good book or show

    You do not need to respond to that email right now. Or that group chat. Or that random DM from your ex.

    Put your phone on Do Not Disturb, grab a cosy blanket, get on the couch and binge that show you’ve already watched five times. Rewatching Vampire Diaries again? Iconic behaviour.

    Text someone you miss

    Connection is underrated. And sometimes, a simple “Hey, I was thinking of you” is enough to make someone’s day (and yours).

    No need for a deep convo or perfectly crafted message. Just hit send. Emotional support doesn’t have to be complicated.

    Have a solo moment (yes, that kind)

    Let’s stop pretending that self-care is only skincare and smoothies. Sometimes, some self-pleasure can work wonders for your mood.

    Pleasure isn’t just allowed, it’s essential. Your body deserves to feel good without guilt. Explore, connect, repeat.

    Romanticize something stupidly simple

    Light a scented candle before answering emails. Make your morning coffee like you’re starring in a French indie film. Put on a cute outfit just to go to the grocery store. Life isn’t always aesthetic, but you can make the tiniest moments feel special anyway.

    How can you achieve your goals, if you’re constantly exhausted? Take care of yourself first, everything else can wait.