{"id":86992,"date":"2025-06-11T09:28:28","date_gmt":"2025-06-11T13:28:28","guid":{"rendered":"https:\/\/mentalhealthcommission.ca\/?post_type=resource&#038;p=86992"},"modified":"2026-06-18T09:05:04","modified_gmt":"2026-06-18T13:05:04","slug":"design-your-digital-diet","status":"publish","type":"resource","link":"https:\/\/mentalhealthcommission.ca\/resource\/design-your-digital-diet\/","title":{"rendered":"Design Your Digital Diet"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"86992\" class=\"elementor elementor-86992\" data-elementor-post-type=\"resource\">\n\t\t\t\t<div class=\"elementor-element elementor-element-90e94e6 e-flex e-con-boxed e-con e-parent\" data-id=\"90e94e6\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5dacd3d6 e-con-full e-flex e-con e-child\" data-id=\"5dacd3d6\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;slideshow&quot;,&quot;background_slideshow_gallery&quot;:[],&quot;background_slideshow_loop&quot;:&quot;yes&quot;,&quot;background_slideshow_slide_duration&quot;:5000,&quot;background_slideshow_slide_transition&quot;:&quot;fade&quot;,&quot;background_slideshow_transition_duration&quot;:500}\">\n\t\t<div class=\"elementor-element elementor-element-64bc9c5 e-con-full e-flex e-con e-child\" data-id=\"64bc9c5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-20fb8da2 e-con-full e-flex e-con e-child\" data-id=\"20fb8da2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65105127 elementor-widget elementor-widget-heading\" data-id=\"65105127\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Design Your Digital Diet <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ea9d64d elementor-widget elementor-widget-heading\" data-id=\"3ea9d64d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Screens may steal our focus from life\u2019s beautiful moments, so how can we re-balance our digital habits? <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d282424 e-flex e-con-boxed e-con e-parent\" data-id=\"5d282424\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-16b75b34 e-con-full e-flex e-con e-child\" data-id=\"16b75b34\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-227f85b0 elementor-widget elementor-widget-heading\" data-id=\"227f85b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Published: June 2025<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16085f03 elementor-widget elementor-widget-heading\" data-id=\"16085f03\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Key Takeaways<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-491a040 elementor-widget elementor-widget-text-editor\" data-id=\"491a040\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Go analog to reclaim mental space with screen-free hobbies that emphasize presence and peace.<\/li><li>Set clear boundaries with tech such as no devices in the bedroom and scheduled offline hours.<\/li><li>Focus on what you can control.<\/li><li>Motivate and know the rewards of disconnecting including rediscovering depth, attention, and joy.<\/li><li>You don\u2019t have to quit cold turkey \u2013 design your digital diet based on your life context to find a sustainable balance.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20dd074b elementor-widget elementor-widget-heading\" data-id=\"20dd074b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Tips From People Like You<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2cb44fda elementor-widget elementor-widget-text-editor\" data-id=\"2cb44fda\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We get it. Your mental space is crowded. You probably know why, because you\u2019ve read the books, and watched <em>The Social Dilemma<\/em>, yet so much of your life is online: work, friends and family afar, the never-ceasing news cycle, and so on. We hear all the time how people want a healthier relationship with technology \u2013 and so we crowd-sourced ideas and grouped the responses here. Happy disconnecting!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3978bd84 e-con-full e-flex e-con e-child\" data-id=\"3978bd84\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-3cea114f e-con-full e-flex e-con e-child\" data-id=\"3cea114f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-233100f2 e-flex e-con-boxed e-con e-parent\" data-id=\"233100f2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2575ec26 e-con-full e-flex e-con e-child\" data-id=\"2575ec26\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-6d3b7df3 e-con-full e-flex e-con e-child\" data-id=\"6d3b7df3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-271722b e-con-full e-flex e-con e-child\" data-id=\"271722b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7c45fac3 elementor-widget elementor-widget-heading\" data-id=\"7c45fac3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Go O.G. Analog \u2013 Like Thoreau<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-641f3d24 elementor-widget elementor-widget-text-editor\" data-id=\"641f3d24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u201cBrain rot\u201d was the Oxford word of the year in 2024, defined as \u201cthe supposed deterioration of a person\u2019s mental or intellectual state.\u201d The cause? The overconsumption of trivial, unchallenging online content (but hey, I like those videos about stroppy cats). The use of the term \u201cbrain rot\u201d spiked between 2023 and 2024, but its origin goes all the way back to 1854 in Henry David Thoreau\u2019s <em>Walden<\/em>, the canonical title about living a simple life.<\/p><p>He wrote:<\/p><p><em>\u201cWhile England endeavours to cure the potato rot, will not any endeavour to cure the brain-rot \u2013 which prevails so much more widely and fatally.\u201d<\/em><\/p><p>That is some old-school shade! And you can probably relate in more modern terms \u2013 like when your brain <em>feels like a potato<\/em>. In response to this malaise, many suggest low-intensity, low-disruption activities such as reading a book (<em>Walden<\/em> or others), along with:<\/p><ul><li>\u201cWalking the dog, whatever the weather.&#8221;<\/li><li>\u201cHandcrafting miniatures, monsters, scatter, scenery, props, and terrain for D&amp;D. It\u2019s incredibly peaceful. I call it \u2018Thought Prevention\u2019.\u201d (Pretty specific to Dungeons &amp; Dragons fans, but you get the point).<\/li><li>\u201cLose the electronics and curl up with a good book and a hot cup of tea.\u201d<\/li><li>\u201cJournal \u2013 with a pen and notebook.\u201d<\/li><li style=\"list-style-type: none;\">\u00a0<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a69b09 e-flex e-con-boxed e-con e-parent\" data-id=\"a69b09\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4df66a33 e-con-full e-flex e-con e-child\" data-id=\"4df66a33\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4c051f41 elementor-widget elementor-widget-heading\" data-id=\"4c051f41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hard Stops, Personal Policies, and Rules<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c79eb1d elementor-widget elementor-widget-text-editor\" data-id=\"5c79eb1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Author Sara Canaday, writing in <em>Psychology Today<\/em>, <a href=\"https:\/\/www.psychologytoday.com\/ca\/blog\/you-according-to-them\/202503\/how-to-cut-through-mental-clutter-and-reclaim-your-focus\" target=\"_blank\" rel=\"noopener\">advocates<\/a> for scheduled offline time: \u201cBlock out dedicated time every week where you turn off notifications, step away from your typical environment, and cull out unnecessary data. Use this time to make a decision that has been plaguing you.\u201d<\/p><p>Others responding to our LinkedIn posts and our focus group suggested:<\/p><ul><li>\u201cDelete social media.\u201d<\/li><li>\u201cUse Airplane Mode to mute all notifications.\u201d<\/li><li>\u201cNo devices at the table or in the bedroom.\u201d<\/li><li>\u201cWhen I put the cellphone in another room, it was then possible to read as usual.\u201d\u00a0<\/li><li>One colleague stopped using their phone for basic things \u2013 because once you pick it up, it becomes a vortex of notifications.<ul><li>\u201cSo, instead of using it for an alarm, we got an alarm clock, a calculator, and a flashlight.\u201d<\/li><\/ul><\/li><li>\u201cUnplug at least a minimum hour before bed.\u201d<\/li><li>Have Unplug Family Time to catch up with everyone\u2019s day.<\/li><\/ul><p>\u201cIt makes a world of difference for kids and parents both, mentally and emotionally, to share with the family their challenges and wins of the day.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4206ba7c e-con-full e-flex e-con e-child\" data-id=\"4206ba7c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-4385c945 e-con-full e-flex e-con e-child\" data-id=\"4385c945\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1311f03d e-flex e-con-boxed e-con e-parent\" data-id=\"1311f03d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5162e106 e-con-full e-flex e-con e-child\" data-id=\"5162e106\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-6cbad51f e-con-full e-flex e-con e-child\" data-id=\"6cbad51f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3725e74 e-con-full e-flex e-con e-child\" data-id=\"3725e74\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7f889dea elementor-widget elementor-widget-heading\" data-id=\"7f889dea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Motivation, Punishment, and Rewards\u200b<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e91dd42 elementor-widget elementor-widget-text-editor\" data-id=\"3e91dd42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Here\u2019s a tip: If David Dunning at the University of Michigan, struggles with procrastination, he makes \u201cpre-commitment agreements\u201d to keep him on track. He and a colleague were having trouble making time to write a paper, so they agreed that if they didn\u2019t stick to their weekly writing schedule, they\u2019d each have to donate money to a cause <em>they disliked<\/em>. This case study in setting up your own guardrails was discussed in the book <em>Over Work: Transforming the Daily Grind in the Quest for a Better Life<\/em> by Brigid Schulte. Here are more tips:<\/p><ul><li>Some people use concentration apps that lock you out of social media for a spell.<ul><li>There is one by Flora called Green Focus that will kill a tree (!) if you go on social media when you told the app you would be working. (After a colleague mentioned this, we had a look and checked \u2013 just a <em>virtual <\/em>tree, but still harsh, no?).<\/li><\/ul><\/li><li>Hold each other accountable. One friend group has a rule. At dinner, the first person who checks their phone at the table has to cover drinks or apps. In this economy? Cha-ching!<\/li><li>Someone else does tech-free nights with their partner. \u201cWe play board games and do crossword puzzles with the help of a dictionary. I also love going for walks, to the gym, and taking yoga classes. I also teach yoga, and I love offering a screen-free safe space for my students.\u201d<\/li><li>Says another: \u201cOver the holidays, I took time off which, for me, still has to feel productive. So, I sat in my favourite chair, lit the fireplace, and read five books, and it felt thoroughly restorative. I kept my phone at a distance as well.\u201d<\/li><li>\u201cIt\u2019s hard to disconnect, but when you do, awesome things happen.\u201d<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-35402196 e-flex e-con-boxed e-con e-parent\" data-id=\"35402196\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-994a601 e-con-full e-flex e-con e-child\" data-id=\"994a601\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5a4ce149 elementor-widget elementor-widget-heading\" data-id=\"5a4ce149\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Power of Presence and Flow States<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-265aa3e elementor-widget elementor-widget-text-editor\" data-id=\"265aa3e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Have you ever tried <em>not <\/em>multi-tasking and simply doing one thing at a time for a sustained period? This is when you hit a stride, and that flow feeling is a reward in itself! Others agreed and told us their little life hacks.<\/p><ul><li>\u201cPutting my phone on silent, playing with my son, doing whatever he wants to do, and giving him my undivided attention.\u201d<\/li><li>\u201cI sometimes feel like I\u2019m sweating out all the bad feelings when exercising.\u201d<\/li><li>\u201cWhen I\u2019m hiking in the woods, I\u2019m convinced I can solve all my problems.\u201d<\/li><li>\u201cYoga. There is something about being present in every moment on the mat that brings unexpected insights and replenishment of body, mind, and heart.\u201d<\/li><li>\u201cNot Googling things \u2013 like having conversations and intellectual debates without looking it up.\u201d<\/li><li>\u201cI go outside, if it isn\u2019t for a long walk with our dogs, I just do something relaxing while observing the suburban wildlife.\u201d<\/li><li>\u201cIn the summer, I garden. I can disappear for hours in the garden, and it feels like minutes. In the winter, I write or paint.\u201d<\/li><li>\u201cI walk and pay attention to the beauty of nature. I clear my mind of the day\u2019s work issues and concentrate on each moment. I practice mindfulness.\u201d<\/li><li>\u201cGoing for walks, listening to music, taking quiet time to meditate, and catching up with my friends (in person, of course).\u201d<\/li><li>\u201cI love reading a physical book or doing any kind of outdoor activity. I also love connecting with friends over meals and camping trips.\u201d<\/li><li>\u201cJust enjoy the TV show \u2013 don\u2019t Google all the details about the characters \u2013 it\u2019s presence without the extra knowledge.\u201d<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-12108a98 e-con-full e-flex e-con e-child\" data-id=\"12108a98\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-16666cb2 e-con-full e-flex e-con e-child\" data-id=\"16666cb2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ec9808f e-flex e-con-boxed e-con e-parent\" data-id=\"ec9808f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-212f1bb6 e-con-full e-flex e-con e-child\" data-id=\"212f1bb6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-43233402 elementor-widget elementor-widget-heading\" data-id=\"43233402\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mantras<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-667a03ae e-con-full e-flex e-con e-child\" data-id=\"667a03ae\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-28cb1754 e-con-full e-flex e-con e-child\" data-id=\"28cb1754\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-69b8ad0e e-con-full e-flex e-con e-child\" data-id=\"69b8ad0e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e09ac19 elementor-widget elementor-widget-image\" data-id=\"6e09ac19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/06\/Maddie-Freeman-Digital-Diet-Fact-Sheet-scaled-1-768x512.jpeg\" class=\"attachment-medium_large size-medium_large wp-image-87006\" alt=\"\" srcset=\"https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/06\/Maddie-Freeman-Digital-Diet-Fact-Sheet-scaled-1-768x512.jpeg 768w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/06\/Maddie-Freeman-Digital-Diet-Fact-Sheet-scaled-1-300x200.jpeg 300w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/06\/Maddie-Freeman-Digital-Diet-Fact-Sheet-scaled-1-1024x683.jpeg 1024w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/06\/Maddie-Freeman-Digital-Diet-Fact-Sheet-scaled-1-1536x1024.jpeg 1536w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/06\/Maddie-Freeman-Digital-Diet-Fact-Sheet-scaled-1-2048x1366.jpeg 2048w, https:\/\/mentalhealthcommission.ca\/wp-content\/uploads\/2025\/06\/Maddie-Freeman-Digital-Diet-Fact-Sheet-scaled-1-450x300.jpeg 450w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-33c43bb6 e-con-full e-flex e-con e-child\" data-id=\"33c43bb6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5808b9c1 elementor-widget elementor-widget-text-editor\" data-id=\"5808b9c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em>Maddie Freeman, centre, founder of NoSoNovember \u2013 a movement to log off social media at South by Southwest\u2019s education and learning initiative in March 2025. Freeman\u2019s organization encourages less online activity for better mental health.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-74ae8673 e-con-full e-flex e-con e-child\" data-id=\"74ae8673\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-9c9e88e e-con-full e-flex e-con e-child\" data-id=\"9c9e88e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1bf7b902 elementor-widget elementor-widget-text-editor\" data-id=\"1bf7b902\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Johann Hari\u2019s book <em>Stolen Focus: Why You Can\u2019t Pay Attention<\/em> (2022) notes that simplistic solutions like, \u201cjust don\u2019t touch your phone\u201d don\u2019t reflect the realities of how these devices are engineered.\u00a0 Also, it can be complicated if your livelihood requires the use of your phone or constant availability, such as ride-share drivers picking up their next gig. That\u2019s why we\u2019ve called this piece \u201c<strong>design your digital diet<\/strong>.\u201d It reflects the differing natures and needs of our technological use.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-629818ef e-con-full e-flex e-con e-child\" data-id=\"629818ef\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-29667731 elementor-widget elementor-widget-text-editor\" data-id=\"29667731\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>A colleague uses the saying \u201c<strong>sunshine before screen time,\u201d<\/strong> to start and set the tone for the day. It works for her.<\/li><li>A watering hole in central Ottawa has a \u201c<strong>pay attention to your friends<\/strong>\u201d sign on the wall and printed on the menu. It\u2019s part scolding and part invitation to disengage and reengage in a lost art \u2013 eye contact and conversation.<\/li><li><strong>Protect your precious focus<\/strong>. Swedish psychiatrist Anders Hansen, writing in <a href=\"https:\/\/www.psychologytoday.com\/ca\/blog\/understanding-your-brain\/202411\/protect-your-precious-focus\" target=\"_blank\" rel=\"noopener\">Psychology Today<\/a>, references a study by fellow psychologist Gloria Mark at the University of California Irvine who measured people\u2019s ability to focus by clocking how often they jumped between different tasks at work.<ul><li>In 2004, they spent an average of 150 seconds on one task before switching.<\/li><li>By 2022, focus time dwindled to <em>just 47 seconds<\/em>.<\/li><\/ul><\/li><li><strong>Unhashtag your vacation<\/strong>. There\u2019s a campaign in Vienna called \u201cUnhashtag Vienna\u201d and it encourages tourists to Enjoy Vienna and not #Vienna by creating moments to treasure and savour as is \u2013 not through the lens of a smartphone camera. Try this for other aspects of your life.<ul><li>Why? They talk about the importance of digital detox and offer six signs that tell you when it\u2019s time for you to do just that including <a href=\"https:\/\/unhashtag.vienna.info\/en-us\/article\/six-signs\" target=\"_blank\" rel=\"noopener\">symptoms<\/a> of \u201c<strong>ringxiety<\/strong>\u201d \u2013 when you hear or feel phantom notifications from your phone.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-45180c7 e-flex e-con-boxed e-con e-parent\" data-id=\"45180c7\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6e04d59a e-con-full e-flex e-con e-child\" data-id=\"6e04d59a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5a704f84 elementor-widget elementor-widget-heading\" data-id=\"5a704f84\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Gen Z, Alphas, and Other Digital Natives \u2013 Logging Off<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34e2503f elementor-widget elementor-widget-text-editor\" data-id=\"34e2503f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Generations that have always known the internet are pushing back against the onslaught of endless notifications and infinite scroll. In 2024, the U.S. Surgeon General weighed in, issuing an advisory about social media and youth mental health. Maddie Freeman knows this. The Gen Z entrepreneur learned that algorithms deliberately fed people polarizing content, her data was being sold, and tech giants were making bazillions from her attention and misery. \u201cThe connection was impossible to ignore,\u201d she wrote in an <a href=\"https:\/\/macleans.ca\/society\/how-to-solve-social-media-addiction\/\" target=\"_blank\" rel=\"noopener\">essay<\/a> for Maclean\u2019s. \u201cSocial media was fuelling a mental health crisis for my generation. We never signed up for this.\u201d We asked Freeman, a youth fellow at McGill\u2019s Centre for Media, Technology and Democracy, for some tips.<\/p><ul><li>No Social Media November \u2013 or NoSo \u2013 is a grassroots challenge where students (or anyone!) can learn about the dangers of social media and then take a month-long detox from it. Try it.<\/li><li>It started in the U.S. and is expanding to Canadian schools where teens explore offline hobbies and mindfulness-based events. Try a few!<\/li><li>Try leaving your phone at home or putting it away for most of the weekend.<\/li><li>Inform others what you are doing \u2013 they\u2019ll support you and you will have less FOMO.<\/li><li>Reground: Going off social media? You can still stay in touch. Start a text thread so you\u2019re still in your social circles.<\/li><li>Create healthy habits and coping mechanisms. Instead of going to your phone for that quick dopamine hit when you\u2019re feeling anxious, Freeman says:<ul><li>\u201cSit with the feeling instead of numbing it. Life\u2019s has hard moments.\u201d<\/li><li>\u201cGo for a walk, take a bath, or do some other activity to process your thoughts.\u201d<\/li><\/ul><\/li><li>\u201cPeople find the first week of a social media detox hard,\u201d says Freeman, \u201cbecause they are re-training their brain away from constant stimulation. It\u2019s hard at first, but the long-term benefits are worth it.\u201d<\/li><li>The results? Reconnecting with loved ones and sleeping better. Also, clarity, agency, and a sense of presence in one\u2019s own life.<\/li><li>What else? Deeper relationships with fewer people rather than many surface relationships.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-738dec98 e-con-full e-flex e-con e-child\" data-id=\"738dec98\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-30975659 e-con-full e-flex e-con e-child\" data-id=\"30975659\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e31ae1f e-flex e-con-boxed e-con e-parent\" data-id=\"e31ae1f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-211b1380 elementor-widget elementor-widget-heading\" data-id=\"211b1380\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Techno-Existentialism<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-177d2f7 elementor-widget elementor-widget-text-editor\" data-id=\"177d2f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>You know the saying, \u201cdance like no one is watching?\u201d What if no one is watching? For example, what about simply living life without pressure to post about it?\u00a0 Here\u2019s a big question: In society, are we more focused on performing our lives, than living them? Have we forgotten what it\u2019s like to be in the moment?<\/p><ul><li>Post less. Writer Anne Helen Petersen <a href=\"https:\/\/annehelen.substack.com\/p\/posting-less?utm_campaign=posts-open-in-app&amp;utm_medium=email&amp;utm_source=substack\" target=\"_blank\" rel=\"noopener\">says<\/a> it\u2019s more than just fatigue.<ul><li>\u201cPeople seem to be grappling with a fundamental question: Does posting add more to my life than it extracts?\u201d Ask and answer this question for yourself.<\/li><\/ul><\/li><li>Recognize the behaviours: In a global smartphone addiction study, University of Toronto, Mississauga postdoctoral fellow Jay Olson said problematic usage can reflect distress or anguish.<ul><li>\u201cPeople try to avoid negative emotions by using their phone,\u201d Olson said, \u201ckind of like an adult pacifier.\u201d Well, now that kind of sucks.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7cdb773b e-flex e-con-boxed e-con e-parent\" data-id=\"7cdb773b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-523ed4dc elementor-widget elementor-widget-heading\" data-id=\"523ed4dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Digital Health and Mental Health<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cd33bb4 elementor-widget elementor-widget-text-editor\" data-id=\"7cd33bb4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Are you reading this in the bathroom? The bedroom? Digital culture has invaded intimate parts of our lives and fills many of our free moments. Jonathan Haidt, in an interview with CBC\u2019s <em>The Current <\/em>talked about how phones have entered \u201cevery nook and cranny of our consciousness.\u201d Some mental health professionals describe the phenomenon of \u201cscrolling as numbing.\u201d However, if you are scrolling to get away from a tough feeling, you could just end up in another doom scenario, leading to feelings of overwhelm.<\/p><ul><li>You are in a line, maybe, or there\u2019s a lull in the conversation \u2013 try not pulling out your phone.<\/li><li>Why take a pause? Excessive scrolling can overstimulate our brains, leaving us feeling disconnected and overwhelmed.<\/li><li>To be sure, there are positive aspects. At the Mental Health Commission of Canada, we develop, promote, and <a href=\"https:\/\/mentalhealthcommission.ca\/catalyst\/how-to-ramp-up-e-mental-health-services-with-care-a-strategy\/\" target=\"_blank\" rel=\"noopener\">encourage<\/a> the use of quality, safe, culturally appropriate electronic mental health tools to bridge gaps in the healthcare system. Instant mental health care in your pocket. That\u2019s a plus.<ul><li><a href=\"https:\/\/mentalhealthcommission.ca\/resource\/where-to-get-care-a-guide-to-navigating-public-and-private-mental-health-services-in-canada\/\" target=\"_blank\" rel=\"noopener\">Find those and other offline resources here<\/a>.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-10de5add e-flex e-con-boxed e-con e-parent\" data-id=\"10de5add\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1434e40d elementor-widget elementor-widget-heading\" data-id=\"1434e40d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">More Tips: Online Resources That, Um, Basically Tell You to Get Offline<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75a50729 elementor-widget elementor-widget-text-editor\" data-id=\"75a50729\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>The\u00a0<a href=\"https:\/\/www.canada.ca\/en\/public-health\/services\/health-promotion\/healthy-living\/physical-activity\/24-hour-movement-guidelines-children-youth.html\" target=\"_blank\" rel=\"noopener\">24-Hour Movement Guidelines <\/a>recommend that recreational screen time be limited to no more than two hours per day among children and youth aged 5 to 17 years,\u00a0and no more than three hours per day among adults aged 18 years and older.<\/li><li>Healthy Screens \u2013 the largest global study on smartphone addiction from researchers at the University of Toronto, McGill, and Harvard \u2013 found that of 41 countries surveyed, smartphone addiction is increasing, with the lowest rates in Europe and the highest in Southeast Asia. They offer <a href=\"https:\/\/www.healthyscreens.com\/strategies\" target=\"_blank\" rel=\"noopener\">10 tips<\/a> to reduce your screen time.<\/li><li><a href=\"https:\/\/bagby.co\/blogs\/digital-wellbeing-pills\/time-well-spent?srsltid=AfmBOoopjoGVNnh2flzJpb19qrJMC1xRNESwllpOn_yEn9k9qZnGLI3m\" target=\"_blank\" rel=\"noopener\">Time Well Spent: A Movement to Align Technology with Our Humanity<\/a>. Founded by Google\u2019s former design ethicist, Tristan Harris, in 2016, as a response to the growing concerns surrounding the effects of technology and social media on our lives<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2fee438d e-flex e-con-boxed e-con e-parent\" data-id=\"2fee438d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2fd0d8fc elementor-widget elementor-widget-heading\" data-id=\"2fd0d8fc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Related Reading<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36217a81 elementor-widget elementor-widget-text-editor\" data-id=\"36217a81\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/mentalhealthcommission.ca\/catalyst\/design-your-digital-diet\/\" target=\"_blank\" rel=\"noopener\">Design Your Digital Diet<\/a>: Is it time to take a pause \u2013 for your mental health?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Design Your Digital Diet Screens may steal our focus from life\u2019s beautiful moments, so how can we re-balance our digital habits? Published: June 2025 Key Takeaways Go analog to reclaim mental space with screen-free hobbies that emphasize presence and peace. Set clear boundaries with tech such as no devices in the bedroom and scheduled offline&#8230;<\/p>\n","protected":false},"author":157,"featured_media":86994,"parent":0,"template":"elementor_header_footer","meta":{"_acf_changed":false,"footnotes":""},"categories":[808],"tags":[],"program":[],"program-area":[],"audience":[],"covid-hub-category":[],"health-canada":[832,839,847],"class_list":["post-86992","resource","type-resource","status-publish","has-post-thumbnail","hentry","category-public-resources","health-canada-ementalhealth","health-canada-pwlle","health-canada-youth"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v28.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Design Your Digital Diet - Mental Health Commission of Canada<\/title>\n<meta name=\"description\" content=\"Design Your Digital Diet Screens may steal our focus from life\u2019s beautiful moments, so how can we re-balance our digital habits? 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