GRAND RAPIDS — Studies show 80 percent of New Year's resolutions fail. So what can you do when the weight of the year ahead seems so heavy?
Experts suggest starting small.
"We need to take little baby steps in any habit whether they be digital, mental, physical, emotional, spiritual," explained Mark Ostach, a digital wellness expert. "So I think part of it's understanding the psychology of habits, and hoping that we can realize that it's the tiny shifts that make a bigger difference than than the more drastic, you know, cold turkey shifts."
Ostach is a Michigan-based author on digital wellness and human connection.
One of the easiest changes, he says, could have the biggest impact on your wellbeing— ending what he calls "doomscrolling" in your sacred space.
"I would suggest that you start your day and end your day without your phone. And that can be 15 minutes or five minutes."
The process may require replacement therapy to break that habit and find something new. Ostach recommends writing in a gratitude notebook you keep by your by your bedside, or just immediately get up and maybe do some jumping jacks or go outside and grab some fresh air. All of which can set the tone for the rest of the day.
"If you think of your brain as a sponge, whatever you're dipping your mind into in the mornings is what you're going to wring out for the rest of the for the rest of the mornings, in your conversations, in your tone and in your intention."
And taking it one day at a time can set the tone for the rest of the year.
Here are other general tips from Ostach for improving your digital health:
- Put your phone down when you are meeting with someone.
- Put your phone away during meal time with others.
- Allocate time for phone checking.
- Turn off your phone one night a week.
- Call a friend instead of texting them.
- Make your mornings and nights sacred. (Stay off your phone and social media)
- Stop doomscrolling. (Find another activity to replace doomscrolling)
- Be kind on social media. (Think twice before posting)
- Travel somewhere without posting about it on social media.
