~ Flow ~

ENTRY 06

Light on the feet,

absorbed in the moment,

striking beauty,

grace, elegance.

The passage of time,

yesterday’s worry,

free and flowing,

streaming possibility.

Artist becomes art,

joy springs into being,

doing what comes naturally,

a harmonic state.

Earth is a giant complex living organism. Diverse, fluid, colourful, sentient. Humans are among some of its abundant organic creatures. This inherently means we share a deep connection with this ancient planet (to say the least). On a physiological level, elemental matter shapes not only our bodies within but also the world outside. Water, carbon, nitrogen, electrical energy etc. We share our home with innumerable species, both plant and animal. Even DNA structures are inextricably linked. What affects us, how we treat others, what we create, the ways we consume, play larger roles in the health of the ecosystem than we can comprehend. This connection to a system much greater than the sum of its parts can only be appreciated if you open to a wider holistic vision of reality.

Patterns, fractals, polarities, seasons, cycles – if you pay attention there are universal truths (laws) that govern the world that we perceive. It’s rather easy to cover our eyes to reality; the digital world distracts, the machine (of modern civilisation) pulls us away. Time is pushed upon humans (particularly in the West) as an enemy that must be overcome. Finite, fleeting, never quite enough. Time makes up the temporal backdrop of our busy lives. We compartmentalise our days, weeks, years into structural pieces in a puzzle. We become fragmented. Lose our essence. Lose sight on our collective history, how we arrived here, where we’re going. The modern office worker boxed inside their cubicle is simply a microcosm to the overwhelming consciousness of this age.

There is an underlying dysfunctional psychology taking place in the minds of many in the West. Our removal from nature has led to a lack of awareness to the natural processes that make up a bigger picture. Creating niches in the market can help us find our place in an infinitely complex market ecosystem. Unfortunately, hyperfocus on mastery can often neglect foresight to the greater meaning outside of our own tunnel vision. Many mindlessly pursue specialisation in a field only to find it has never aligned with who they are or want to be (deep down) i.e. climbing the ladder against the wrong wall… Ultra specialisation has become a form of ‘expert worship’. ‘An expert is one who knows more and more about less and less until they know absolutely everything about nothing.’ [1]

Our views and perspectives slowly become rigid; we reek of arrogance, dig our heels deeper into what we know, and the proverbial hills we choose to fight on are places of fortification and defence. To analogise, let’s take a moment to look at the fundamental states of matter – solids, liquids, and gases. A solid can be characterised by its unmoving nature, unchanging i.e. rock. Liquids are fluid, flowing and constantly changing – expansion and contraction i.e. water. Gas is formless, invisible but holds lots of energetic potential i.e. air. Our bodies are made up of over 65% oxygen, 18% carbon, 10% hydrogen and so on [2][3]. In this way, the building blocks to human cells are characteristically fluid, moving, and changing (constantly!). Humans are rather antithetical to solidified, hardened beings.

Knowing this, why then would we choose to remain stagnant, unchanging, and fearful of change? Much of modern humanity is spent in sedentary lifestyles – sitting at desks, laying on a couch, static in transport. Likewise, our psychology if unchecked becomes unconscious, programmed, predictable, and closed-minded. We all have a natural yearning for movement, both in our bodies and minds. Healthy embodiment of this truth brings about homeostasis. In contrast, if we spend most of our lives unmoving, we develop unnatural imbalances in the body and mind. Injuries, illness, and disease. Our health breaks down, to no surprise.

Despite the hyper vigilant state that many of us live, with constant stress and an unending to-do list, most have certainly glimpsed that harmonic state of being where everything just seems to flow effortlessly. The mind is in the moment and the body functions with fluidity. Physiological flow pours through all aspects of our being. This is widely recognised as the flow state. This idea has been around for millennia, but science has only been studying its significance in these most recent decades. Generally, it exists at the crossroads of doing something challenging (at the edge of what you think you’re capable) and intrinsically rewarding (being in fulfilment) [4]. It could mean anything for anyone. What a mathematician finds ‘lightwork’ is a mountain of work to the gardener – and vice versa.

You can most readily see flow in high performers. Athletes, musicians, artists. They are fully engrossed into something they love (which on the outside may be technically difficult) but make it seem both easy and elegant (effortless flare). The flow state is considered the optimal point in performance. Towing the line between a healthy challenge and enjoyment. An activity just beyond one’s perceived skillset but within the realm of playful confrontation. An unconscious bundle of forces working in harmony towards potential. You may even engage in this fluid state more than what you’re aware. This is because it often occurs organically.

Despite its attraction, a flow state cannot be simply reached by force. Let alone be completely explained in and of itself. In fact, the more one forces the issue the harder it may be to reach this promised land. Look for signs – environments, activities, people – where a state of flow may be more easily accessed. Developing a keen level of awareness to triggers can be helpful. It is for this reason one should investigate what they find effortless that others may deem cumbersome. The adage goes, ‘do what you love, and you’ll never work a day in your life.’ One should spend much of their time in pursuit of learning and then doing what makes them thrive. If this can be harnessed into the creation of value for others and the world, you may have just struck the jackpot (read Entry 03 [5]).

Common byproducts of flow include more creativity, less stress/anxiety, higher performance, higher levels of satisfaction, calm and peace of mind [4]. Many share these feelings internally though the activity can look entirely different. Mihaly Csikszentmihalyi, American Psychologist, developed the first model to describe this unique experience with his ‘flow theory’[6]. His major findings are 1. the task must be of certain difficulty which balances with the persons level of skill 2. Ensuring the task has a clear goal 3. the participant finds the task intrinsically rewarding [6] (among other factors). Current neuroscience hints at increased theta and alpha brainwaves during flow which could be linked to higher cognitive control, task immersion and lower demand on working memory [7][8]. A ten-year longitudinal study found that people in flow states were 500% more productive compared with those distracted in the workplace [6].

This sweet spot, ‘in the zone’, is probably even more elusive these days with the bombardment of distractions we all face. It opens a pandora box of questions such as the appropriate use of time, what truly matters, is there a right or wrong way to live? In a world of hyper vigilance, heightened stress, compartmentalisation, rigidity, unending task lists – flow could be considered as one possible antidote. Flow represents more than just an approach to life. Flow is life lived in its most creative form. If you are alive (which you are), then your nature demands a level of reverence for the now. Eastern philosophies have long testified the art of letting go (of the past and future). Wu Wei in Chinese philosophy means ‘effortless action’ [9]. An all-encompassing relationship with the present moment in whatever you do can lead to transcendent experience.

Live in the joy of being. Approach your life with curiosity, and childlike exploration. No doubt you will stumble upon many things which make your soul sing. Move, live with free uninhibited flow. Create fluently, with no desire for external reward. Be still, surrender, let go. Close your eyes. Feel the aliveness in your body. The flow of energy, blood circulation, breathe coursing through the veins. Melt back into the essence of who you are. From here the path becomes clear, the steps revealed. Doing through being. Flow!

References:

1.     Butler, N. https://www.goodreads.com/quotes/181579-an-expert-is-one-who-knows-more-and-more-about

2.     Davey, R. (2023). What Chemical Elements are Found in the Human Body? https://www.news-medical.net/life-sciences/What-Chemical-Elements-are-Found-in-the-Human-Body.aspx#:~:text=The%20human%20body%20is%20approximately,sodium%2C%20chlorine%2C%20and%20magnesium.

3.     Helmenstine, A.M. (2019). Chemical composition of the human body. https://www.thoughtco.com/chemical-composition-of-the-human-body-603995

4.     Robson, D. (2024). The flow state: the science of the elusive creative mindset that can improve your life. https://www.theguardian.com/science/article/2024/jul/20/flow-state-science-creativity-psychology-focus

5.     Phillips, S. (2024). The Slow Receding Tide. https://www.thewellszndlife.com/blog/theslowrecedingtide

6.     Gold, J. Ciorciari, J. (2020). A review on the role of neuroscience of flow states in the modern world. https://pmc.ncbi.nlm.nih.gov/articles/PMC7551835/#B6-behavsci-10-00137

7.     Katahira, K. Yamazaki, Y. Yamaoka, C. Ozaki, H. Nakagawa, S. Nagata, N. (2018). EEG correlates of the flow state: a combination of increased frontal theta and frontocentral alpha rhythm in the mental arithmetic task.https://pmc.ncbi.nlm.nih.gov/articles/PMC5855042/

8.     Thompson, J. (2022). Alpha brain waves are associated with a flow state of mind. Here’s how to ride yours.https://www.atlassian.com/blog/productivity/alpha-brain-waves-are-associated-with-a-flow-state-of-mind-heres-how-to-ride-yours

9.     Stefon, M. (2024). Wuwei. https://www.britannica.com/topic/wuwei-Chinese-philosophy

Curiosity Cured the Cat

ENTRY 05

The mind is a muscle. Within the domain of our mind, just like in physical training, you can break it down into smaller components. Some include creativity, reflective thinking, concentration, language, general intelligence, and memory – to name but a few. I would argue one of the most foundational components is curiosity. Curiosity can be seen as one’s capacity and desire to explore the boundaries of the known. To seek out and then expand the frontiers of your current understanding.

Similar with other faculties of the mind, curiosity is not docile or rigid, but fluid and changing. Also, like physical training, the mind can be strengthened through repetition of a cognitive activity (building neural pathways) or weakened from a lack thereof. Perhaps some people have a stronger inclination than others to want to exercise their personal curiosity. Although it is certainly within everyone’s nature to seek out new knowledge to some degree – hence evolving oneself. The alternative is entropy, the breakdown of what is, or stagnancy, the perpetuity of what currently is.

From this we can see that curiosity is an inherent driving force to growth. To grow is to shift from and build upon a present state. To create is to alchemise learned knowledge into service for the future. The object of one’s creation could be an idea, a concept, mindset, innovation, a work of art, a physical object (/structure), another person. An infinite number of manifestations of potential (what could be) into reality (what is). This is an ongoing process that compounds over time, and throughout history. A complex ongoing progression. You could broadly think of civilisation to have a foundation upon a question of curiosity – what could be? How could I improve my subjective existence and (by extension) others around me? What is out there in the abyss of uncertainty?

Many have asked these exact questions, if only intuitively. Fundamentally, we humans grow restless when stagnant. A certain discontentment arises when holding to a status quo. It could be as simple as your physiological reaction when hungry – the body will trigger a survival extinct to move and seek sustenance. Psychoanalysts, such as Freud, have suggested that the underlying libido (sex drive) motivates this desire for change [1]. Expansion into a new state; discomfort inside inactivity. An innate setting to seek out forms of novelty. To do so can be challenging, but ultimately very rewarding. Hormones are released during novel experiences – dopamine, endorphins, oxytocin, and serotonin, which in turn motivates behaviour in the future [2][3].

A primal curiosity for survival would suffice for thousands of years – shelter, food, water, social bonding were the primary functions to facilitate existence (not much has changed...). Questions of efficiency would slowly rise from the wellspring of the human mind. We will never truly know whether it was by way of accidental discovery or intention, but the manipulation of elemental matter (earthen materials, water, fire, etc.) into functional instruments became commonplace. This is what technology was and is to this day. Think of a modest hammer, spear, wooden crockery, all the way to your modern passenger airplane. They are created to solve a problem. Some more directly to survival, others more broadly around pleasure, leisure, and convenience.

Little is known when humans first discovered how to control fire, let alone start one. Nonetheless it can be imagined at some significant point back in history, tribes developed the raw ability to harness the power of fire. This opened abilities such as cooking food, burning waste, providing warmth, illuminating darkness, melting raw metals, sustaining healthy forest growth, and becoming a ritualistic tool. This was monumental to the growth of civilisation. A technological shift as significant as this does not come about often, but when it does ushers in a whole new array of possibilities.

Just as fire revolutionised our interactions with the material world, language transformed the way we interacted with one another. The earliest known signs for the use of written symbols in communication dates to Sumerian Script ~3200 BCE [4]. Ancient cultures interpreted meaning via drawings of ‘things’ (sun, animals, trees etc.) [4]. Before this were vast oral traditions of communication. Fast forward to present, the world has more than 7000~ known written languages [5]. Each with its own idiosyncrasies and nuance. If you needed evidence for the complexity of understanding that’s one grand example.

Isn’t it fascinating that humans are the only known species on Earth to have developed a written language model (from what we can perceive). At least conceivably, animals communicate either verbally or through body language. Perhaps even energetically? The capability of animal telepathy is an intriguing domain of thought [6] – one which we can hope is researched further in future. This is to say nothing on cross species communication, which is entirely unfathomable. Nothing remains outside the boundaries of possibility…

Down the generations, through the centuries, novel curious ideas, movements and inventions sprung into our shared reality. From the development of democratic states in ancient Greece, to imperial Empires in Mesopotamia (Persia, Babylon, Arabia, Ottomans), to the trade of precious goods along the silk road (East to West), to the birth of religious ideations (Christianity, Islam, Buddhism, Daoism, Hinduism), to the structures built by incredible visionaries of the past. In the vast known record of history, although maybe naïvely, one could say it has rhymed. The bronze age, classical period, dark ages, into the medieval – structurally defined by smaller tribal communities (estates) through to the powerful conquests of Empire.

Then comes the age of discovery. This period can be seen as a collective exploratory movement by Atlantic Europeans into the ‘new world’. The consensus among historians is that this lasted anywhere between the 14th and 18th centuries [7]. This period was marked by world-renowned explorers expanding the boundaries of the known world - Christopher Columbus, Ferdinand Magellan, James Cook etc [7]. Indigenous people had already established themselves in most if not all these lands; therefore, it might be more appropriate to say the ‘global (Western) empire’ expanded its knowledge to include these places. Unfortunately, as with all Imperial conquests throughout history, native innocent lives were lost in large numbers. We cannot change our past; yet will always have the ability (choice) to learn from history – to curate a better future. Our collective perspective has been broadened beyond explanation. Imagine what our shared reality could become with this abundant diversity. 

The industrial age (18th Century to present) is the extreme manifestation of systems processes in the realm of (technological) creation. Mechanisms were made more efficient, and supply chains went global. New groundbreaking innovations have come thick and thin. Some of particular significance include the wheel, the lightbulb, and internal combustion engine [8]. Whether this was in service to power, profits or genuine altruism is up for interpretation. What isundeniable is that ideas have opened doorways into revolutionary visions. Visions have cascaded into unimaginable innovations. A self-fulfilling cycle of intense creativity. The horizon of possibility ever expanding. Exceptionally intelligent figures pushing the boundaries of conceivable frameworks understood by the common man. Genius inspiring genius. 

Now – ideas, concepts, knowledge are widespread and easily accessible. So much so that it is impossible to absorb it all in any one of our lifetimes. In the digital age, there is enough information produced and released on the internet in a single day than one would have been exposed to in their entire life. The digital ecosystem facilitated by supercomputers and microchips is perhaps one of mankind’s most profound innovations yet. Like any great tool, modern technology is neutral – neither good nor bad. Ultimately how and why we interact and use these creations is of utmost philosophical importance. The old adage applies profoundly – ‘just because you can, doesn’t mean you should.’ Hence the integrity in having a strong mediated capacity to siphon through and extract (relevant) information in our noisy world. Understand your ‘why’ to apply tools wisely.

A strong mind is a curious mind. Questioning reality accounts for blind spots, knowing blind spots expands our reality.We are where we are due to our exceedingly curious lineage of ancestors. While there is much to be known, there will always be more questions than answers. It’s important to be aware of the difference in what we think we know about recorded history (our present understanding) – idea’s, events, accuracy lost in time – and what is yet to be discovered through our collective curiosity. The depth of knowledge knows no end! You are a unique piece in the ongoing puzzle to help bring conscious understanding to our shared reality. Be a student for life. Never lose that childlike curiosity. Humility will become a great friend on the journey. The unique adventure of your life awaits…

References:

1.     Cherry, K. (2022). What is the Libido in Psychology? https://www.verywellmind.com/what-is-the-libido-2795329

2.     Raypole, C. (2022). How to Hack your Hormones for a Better Mood. https://www.healthline.com/health/happy-hormone

3.     Cooper, B.B. (2013). Why Getting New Things Makes Us Feel So Good: Novelty and the Brain. https://buffer.com/resources/novelty-and-the-brain-how-to-learn-more-and-improve-your-memory/#

4.     Olson, D.R. (2024). History of Writing Systems. https://www.britannica.com/topic/writing/Sumerian-writing

5.     Dyreby, A.D. (2020). How many languages are in the world today? https://swaplanguage.com/blog/how-many-languages-in-the-world/

6.     AnimalTalk. (2024). What is Animal Communication? https://animaltalk.com.au/what-is-animal-communication/

7.     Mitchell, J.B. (2024) The Age of Discovery. https://www.britannica.com/topic/European-exploration/The-Age-of-Discovery

8.     Duignan, B. (2024). Inventors and Inventions of the Industrial Revolution.https://www.britannica.com/list/inventors-and-inventions-of-the-industrial-revolution

Mindfully Mind-Less

ENTRY 04

An oxymoron, yes. The idea is that we intentionally live less in the mind, through attending more efficiently to what’s important. Getting out of our own head, out of our own way. The alternative is our attention bouncing around uncontrollably. Most would agree a scattered mind is anxious, chaotic, or more generously, confused. In an age of heightened information, how one manoeuvres through the noise keeping their sanity is somewhat of a particular art.

Many sit in the passenger seat of their own life. Things happen to them, they react, and stumble into the next day (mindlessly). Life may as well be a mirage. A dream state. One of which many wish to escape reality. Thankfully, for now at least (in the West), we have the freedom to live and pursue what we want (within a reasonable sandbox). What’s important to note is that there is a battleground of business’, powerful figures, and ideologies competing for your attention and henceforth persuading a line of thought (see Entry 01).

Competing beliefs, political persuasions, and opinions make up the cultural melting pots of the world’s largest cities. This seems to be a net positive – history will tell… Good ideas can be polished into great ones with open discourse. Nonetheless, with so many ideas and thoughts being thrown around, it can be easy to lose sight of who you are and what you believe. Maybe you don’t know this yet. Perhaps that’s a step too deep – but if we all drown in the noise of the crowd, highly ideological and intolerant societies rise to the fore. Those of us uncertain will have no choice but to follow along, or at the very least don’t have a leg to stand on.

So how can one hone their identity and values in an environment that is extremely complex and intrusive? If you’re asking these deeper questions, you’re in the right place. If you don’t give yourself time to contemplate individually, you will never arrive at understanding. You will live a life of clouded judgement, perpetually subsiding in the echo chamber of others. “I have never found a companion that was so companionable as solitude. We are for the most part more lonely when we go abroad among men, than when we stay in our chambers.” – Henry David Thoreau [1]. Look at what is taking up most of your attention. Become aware of what you attend to (in your mind). What do you consume? Not just nutritionally but psychologically. You are what you eat… News broadcasts, political commentators, the type of people you hang around, media (movies, music, podcasts, TV, social media), influencers.

One such medium that is enormously invasive on the minds of our younger generations is social media. It may as well be heroin. Aggressively addictive. When you’re not chronically thinking about the ongoing state of other people’s lives, you’re worried about how you will present yourself to the world in your next post (or maybe that was just me…). Unfortunately, many are so embedded in this network they are not even aware of their own capture. Again, I will caveat and say not all tech is bad news. It is the way in which we interact with it that matters. Utilising the technology for its profound features is groundbreaking, but we must also acknowledge the dangers not to be blindsided.

To breakthrough the distractions requires this awareness first and foremost, and then discipline. How do you know if you have been captured? Well, a good indicator might be if you have a strong compulsion every time you are (even slightly) uncomfortably bored, to reach for your phone and check up on what is going on in the world of Instagram, Facebook, X (Twitter), Tik Tok etc. We are social creatures. Drawn in by the promise of connection and captivated by ongoing drama and outrage – interpersonal and global events.

A scattered mind cannot bear to sit quietly ruminating in its own thoughts. Oh, the pain! To confront the (potentially troubling) reality of your being. The skeletons in the closet. Deep feelings gone unaddressed. In Jordan Peterson’s book Beyond order, a sentiment held across a large portion of the book is one of confronting those things (in the fog) that deeply trouble you (to reflect and grow) or risk the demons rearing their heads in other parts of your life [2]. Unless you can face up to your deepest insecurities, you may just be haunted by them for the remainder of your days…

You can notice in our culture, which commoditises distraction (i.e. attention) at the expense of more focused activities – forms of pain numbing suppressants such as alcohol, (antidepressant) drugs, and visual media are becoming more attractive to people. Drown out the difficult realities of life via distraction. It’s the easier less frictional choice, so you can’t really blame the people. Short term gratification for long term pain. An endless spiral that will torment your conscious and splinter the relationships with those closest to you. The reality remains, as long as the mind is a cluttered and unattended mess, magnified toward distraction, a certain mindful peace can almost never be achieved.

Wherever you go, there you are, or rather – wherever you go, there you aren’t [3]. A distracted mind lives outside of the present. Alternatively, a healthy mind can be characterised as stable, temperate, and sufficiently capable of withstanding distraction, not so easily lost to the wind. “Living the focused life is not about trying to feel happy all the time, rather it’s about treating your mind as you would a private garden, and being as careful as possible about what you introduce and allow to grow there.” – Winifred Gallagher [4].

Let’s create a gameplan to help fortify your mind. What are some practical adjustments everyone (and anyone) can make in their own life? The best line of defence is to quieten the mind – sort through the mess of thoughts and attend to what is more meaningful (to you). You must create adequate time and space to enquire – hence make sure you don’t burn yourself out from work or a ‘stacked schedule.’ No matter the circumstances you find yourself, there is always the possibility to create non-distracted time in contemplation (get off that doom scroll on your phone…)(see Entry 03).

Begin by careful and thoughtful introspection into your life. Thinking, writing and speaking through deep questions. What troubles you (now and from the past)? Can I learn from past mistakes or pain? In the grand scheme of life, where am I currently? Where am I going? Why am I here? What distracts me and leads me off course? If you can appropriately identify those distractions causing you anguish, work to try and remove them. Can I make tangible adjustments? Write down your answers, discuss with those you can trust. Make bad habits invisible, unattractive, difficult and unrewarding [5].  Implement good habits that create the opposite effect.

A few age old and effective practical habits that can improve attention include meditation and breathwork (often together). If you take a moment to sit (or simply be) quietly in your own thoughts, you won’t be the first to realise how hyperactive our minds have become. Just through the seemingly simple exercise of trying to be present or only attending to your breath, a scrambled brain can become more focused [6]. “A calmness develops with intensive concentration practice that has a remarkably stable quality to it. It is steadfast, profound, hard to disturb, no matter what comes up… You can only look deeply into something if you can sustain your looking without being constantly thrown off by distractions or by the agitation of your own mind… the ability to bring calmness and stability of mind to the present moment are put in service of looking deeply into and understanding the interconnectedness of a wide range of life experience.” – Jon Kabat-Zinn [3].

Read more books. This will often be a substitute for mindless consumption of media. A book is a form of slow media, books cannot hijack your attention to the degree apps, news or videogames can. Reading is also shown to stimulate neural pathways in the brain linked to memory, advanced cognition, and enhanced creativity [7]. You can’t go wrong assuming you read that which genuinely interests you and will keep you captivated. I recommend Digital Minimalism for those struggling to control their digital media use [8]. Meditations [9], Letters [10] are ancient books on stoicism that will help one better manage emotional temperament. Visit my reading list on my website for further recommendations [11].

Curate your environment. Surround yourself with likeminded people. Pay attention to how you feel with certain people. Align yourself with those that have similar values, reciprocate loving respect, and challenge you to be better. If the physical space is distracting i.e. you live in the (loud and busy) city but know you would prefer the (quiet and peaceful) ‘country’ (or vice versa) – make the steps to change your environment; or watch it change you…

I will leave you with a poem I wrote a while back during which my mind was looking for release from the noise in life:

Meditation is taking flight,

In the airspace of the mind.

Navigating clouds of thought,

Observing, accepting, feeling.

Flying between changing altitudes,

Engaging in a mindful dance.

The spark of an idea lights the sky,

Illuminating even the darkest of nights.

A fog at times engulfs the journey,

It can and will lead you off course.

Take heed, my friend, remain clam,

This too shall pass.

Breathe, attend to the senses,

Exercise the navigational wisdom within.

Your motion forward will reveal a path,

A great clarity amidst the noise.

References:

1.     Thoreau, H.D. (1854). Walden. See Chapter ‘Solitude’.

2.     Peterson, J.B. (2021). Beyond Order: 12 More Rules for Life. See Rule 3, Rule 9.

3.     Kabbit-Zin, J. (1994). Wherever you go, there you are. See Chapter ‘Concentration.’

4.     Gallagher, W. (2009). Rapt. See Chapter 3.

5.     Clear, J. (2018). Atomic Habits.

6.     Zeidan, F. Johnson, S.K. Diamond, B.J. David, Z. Goolkasian, P. (2010). Mindfulness meditation improves cognition: evidence of brief mental training. Science Direct. https://www.sciencedirect.com/science/article/abs/pii/S1053810010000681

7.     Wright, P. (2023). A must read: Physical and mental health benefits of reading books. Nuvance Health. https://www.nuvancehealth.org/health-tips-and-news/physical-and-mental-health-benefits-of-reading-books

8.     Newport, C. (2019). Digital Minimalism.

9.     Aurelius, M. Meditations.

10.  Seneca. Letters from a Stoic

11.  https://www.thewellszndlife.com/resources

THE SLOW RECEDING TIDE (Unveiling the Meaning Crisis)

ENTRY 03

Do you ever feel as though you’re drowning, perpetually being pulled further under by responsibilities, debts and misfortunes? The surface may be close, but you can never seem to breakthrough and gasp for air. You can’t quite put your finger on it, but there’s this lingering feeling of impending anxiety. An undercurrent of questions unanswered (perhaps not even exercised). Uneasy feelings looming. Your life seems to lack substance – meaning. American philosopher Henry David Thoreau wrote – “the mass of men lead lives of quiet desperation.”[1]

To put it bluntly – as civilisations become more complex and materially advanced many people simply become a number in the system, a means to an end. Profit bearing vessels of utility. A piece of flesh with a value in labour. Living a life of duty is one thing, but ‘going through the motions’ and allowing life to happen to you seems not to suffice – at least if you would like to acquire some level of fulfilment. The industrial revolution springing out of the 1700’s has transformed our lives, but human nature remains the same. You have a yearning for something more, ruminating in deeper questions; the same way a medieval peasant sat on a rock contemplating, a philosopher king in Rome wrestled with these enquiries, and our children’s grandchildren will ponder these same questions.

We are at a unique point in history (although what period isn’t?). While the world is not completely at peace, the collective populations scattered throughout the globe have felt a prolonged period of prosperity and industrial growth – post WW2. In the developed nations, those in ‘the West’ and much of Europe, parts of Asia, have seen objective abundance in resources. Economists measure countries’ wealth through Gross Domestic Product (GDP) – economic output. The GDP per capita (GDP divided by population) in advanced economies is ~58.26k USD. [2] According to the World Bank, in 1981 43.8% of the world population lived in extreme poverty; marked at $2.15 USD/day/person. [3][4] In 2022 this level was now at 9%. [3] This unfortunately does not tell the full story – if only a metric such as this could measure happiness and fulfilment… Because despite, on average, modernity having access to more resources, a large swathe of people are not OK. There is an undercurrent of disillusioned men and women, fundamentally unhappy with the way of the world – or at least the established status quo. All roads lead to a meaning crisis.

Why, with access to all this advanced technology, do humans still struggle to live a meaningful life? Well, my friend, the answer is not simple… However, it can be hypothesised that meaning must not solely be derived from a wealth of material resources, greater convenience, or more ‘freedom to identify’ the way the wind blows. You don’t need to dig too deep to find examples of well-known figures throughout history that have critiqued financial success, fame or getting ‘what they wanted’. Albert Einstein famously wrote, “Possessions, outward success, publicity, luxury – to me these have always been contemptible. I believe that a simple and unassuming manner of life is best for everyone, best both for the body and the mind.” [5]

A common rebuttal to this would follow, ‘well it’s easy for a rich, famous person to say.” Absolutely fair. There is good evidence to indicate that a certain level of financial success correlates to a ‘happier life’. But this may be a law of diminishing returns. That is, the more you earn beyond a point may not actually translate to more happiness (markedly difficult to measure objectively). Once you’ve accounted for necessities such as shelter, drinking water, and food – happiness plateaus. One study finds that the income-happiness correlation increases steadily for the ‘majority happy population’, but levels off for the ‘unhappy minority’ at 100k/year. [6] Another study points to income inequality largely being a key driver to life satisfaction. In societies with higher GDP, but a larger disparity between the rich and the poor, the lower and middle classes are more likely to engage in upward social comparison and suffer from status anxiety. [7] Class warfare some would say.

This further validates the importance of knowing what to optimise for. Richness in resources is not a bad thing; but is it not all too common to see a resourceful emptiness in the eyes of the rich? The rat race is notoriously unending. Meaningful work with less pay vs soulless work with higher wages. Making your mark vs maximising shareholder profit. We can certainly hope for and build a better world filled with equal opportunities for all to pursue their higher purpose. If we take this step back, perhaps we shouldn’t incentivise success measured in a material sense – even if this may correlate to some greater degree of life satisfaction. The king in their ivory tower and the prisoner labouring away in the fields both have access to the rich mindset. “Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” Viktor E. Frankl, Man’s Search for Meaning. [8]

We control nothing, we influence everything. A staple sentiment in stoic philosophy is understanding that you cannot explicitly control the external world, only your reaction to what happens. The reality is, unfortunately, war will always be present, power will corrupt, the rich get richer, injustice will go on unopposed, people you trust will betray you. To solve a broken world, we must first build a fortified mindset. A resilient attitude unwavered by the exterior domains. A world that is perceived inside the lense you elect to wear. It is a feedback loop. One that can be manipulated into your vision if you first work inwardly. I will paraphrase a sentiment of Jordan Peterson –“You must first clean your room before you can tackle the problems of the world.”[9]

The bedroom of the internal mind may be the messiest of all. Purpose, meaning, fulfilment; how on earth do I even begin to comprehend this in the context of my cluttered psyche? What activities facilitate deeper meaning? In the book, ‘The Top 5 Regrets of the Dying’, Bronnie Ware points to a clarity of vision that people gain at the end of their lives. What mattered most (upon reflection) was more free time pursuing a lifestyle full of enjoyable moments (less ‘work’), and spending quality time with loved ones [10]. It is difficult to make a blanket statement on what activities will make youfeel happy. Happy in the moment or delayed gratification? What works for one won’t work for another. Nonetheless, there’s a good chance being out in nature, achieving something hard, or time with friends and family is near the top of your list.

I have written a pragmatic formula, especially helpful to younger generations, which can practically help those struggling to float their ship, or course correct. I call it ‘The Optimised Happy Living Equation.’ Although the name is not all that important. This is not an all-encompassing antidote, as the answer will be quite distinct among every individual. It may propel you into the right direction if you need that extra push. To locate your north star.

Figure 1 Example: Breakeven point (in hours) trends down with higher (hourly) income. Max. time for contemplation (in hours) trends up with higher income or less preoccupied hours. The above inputs: necessary expenses in this graph are set to $650 AUD/week, with hourly rates ranging between $30-$100. Sleep hour is set to 8 hours/day. Estimated preoccupied time is 6 hours/day. Lifestyle leisure activities is 5 hours/day. These inputs can be adjusted to reflect your own life. The optimal point will be when your required breakeven point is equal or less to max. time in contemplation. This can be achieved via 1. Reducing your required living expenses; 2. Increasing your value creation in your economy; or 3. A mixture of both.

Is it possible to harness a passion you may have into value for others? If not, what are you good at, that the relevant economy you live within, also values? Be reasonable: calculate how much time you need to invest into that specific line of ‘work’ (or play if you’re fortunate) to compensate the necessities of your living. This is a spectrum of time that will look different for everyone. Look for a balance – tow the line between work and play.

The sweet spot will mean you have allowed (nearing to) the maximum allowable time for ‘free time’. This free time is best used in contemplation and experimenting with interests and hobbies. Contemplation is key! Think deeply on the direction of your life. What is your purpose/mission? Once you have established clarity – begin to orient your work into supporting the mission. Be more intentional. Perhaps this means adding back some work hours or starting a side hustle. Or more dramatically, quitting the job that doesn’t align with where you are going or moving away from your comfortable home. On the voyage of life, the vessel is less important than the direction…

~

It is no good to unendingly ruminate on meaning to the point of insanity. What your nature demands should come fluidly. Your gut, interior spirit, inner voice, God, or ‘higher self’, ought guide what you do. Be awake to listen. What truly matters most? To you? How can I build a life that facilitates these values? What do I optimise for? Spend more time to contemplate your existence. Why am I here? Isn’t this existence quite remarkable? Inspire an awe within you. Be mindful. Be present. Become the genius you were born to be.

“I was rich, if not in money, in sunny hours and summer days, and spent them lavishly!”

“If you have built castles in the air, your work need not be lost; that is where they should be. Now build the foundations underneath!”

- Henry David Thoreau, Walden

1. Thoreau, H.D. (1854). Walden. See Chapter ‘Economy’.

2. International Monetary Fund. (2024). GDP per capita, current prices.https://www.imf.org/external/datamapper/NGDPDPC@WEO/OEMDC/ADVEC/WEOWORLD

3. QERY. (2024). Global Extreme Poverty. https://qery.no/global-poverty/

4. The World Bank. (2024). Poverty and Inequality. https://datatopics.worldbank.org/world-development-indicators/themes/poverty-and-inequality.html#:~:text=The%20current%20international%20extreme%20poverty,of%2028%20low%2Dincome%20countries.

5. Einstein, A. (1931). Living Philosophies. Pg 3. https://core.ac.uk/download/pdf/31058817.pdf

6. Killingsworth, M.A. Kahneman, D. Mellers, B. (2023). Income and emotional wellbeing: a conflict resolved. PNAS. https://www.pnas.org/doi/10.1073/pnas.2208661120

7. Oishi, S. Cha, Y. Ono, H. (2022). Money and hapinness: the income-happiness correlation is higher when income inequality is higher. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9802463/

8. Frankl, V.E. (1946). Man’s Search for Meaning.

9. Peterson, J.B. (2018). 12 Rules for Life. See Chapter 6: Set your house in perfect order before you criticize the world.

10. Ware, B. (2011). The Top Five Regrets of the Dying.

GETTING PHILOSOPHICAL ABOUT FITNESS

ENTRY 02

Have you ever paused to think about the bizarre nature of your body? An oval shaped head with peculiar eyes, ears, a mouth, nose, topped off with a crown of coloured hair (or slick baldness if you are lucky enough!). Four limbs extending off a torso, the likes of which upon first observation one would have trouble figuring out what they would do – and how. An elastic rubbery smooth outer layer of skin which seems to protect the organism. Strange little follicles of hair erupt all over the body, growing longer or shorter in distinctive areas. This is to say nothing of the reproductive area… Indeed, rather bizarre upon further contemplation – yet undoubtedly you have grown accustomed to observing your outward appearance in the mirror. Other species must perceive humans the same way we would stare oddly at a spider, or an elephant, or an octopus. Strange yet intriguing creatures.

This begs the deeper question – what is the body’s function, truly? Most of our upbringing, for most people, involves the intricate learning of behaviours and movement patterns which certainly evolve into subconscious habit. Although many habituations are run on autopilot, they do serve a function and purpose. From simple tasks like getting up out of bed, to carrying the groceries from the car to the fridge, to climbing trees and wondering the fields foraging for food, to jogging/running from location A to B for a variety of reasons.

Down through the historical timelines – civilisations, communities, and cultures have cultivated varying degrees of movement patterns. From the tribes of the Rarámuri (meaning “runners on foot”) of the Mexican Sierra Madre mountains renowned for their long-distance running ability – running on occasion up to 200 miles (320km) in one stint for inter-village travel, communication, hunting, and ‘spiritual dance’ [1]. To the Bajau tribes of Indonesia, a nomadic sea people, who are notorious for their advanced diving and underwater breathing capabilities [2][3]. Looking back into antiquity, the Greeks established the Ancient Olympic games, a festival celebrating the athleticism of man [4]. Additionally, the Greeks standardised the gumnazein (gymnasium) – a space to sculpt the physical body – a culture with utmost respect for the human form and its potential beauty.

Evidently, the body is capable of much more than meets the eye, and humans over the millennia have a remarkable ability to adapt to new environments and circumstances through the influence of ‘fitness’. What is fitness? Cambridge dictionary defines it as the condition of being physically strong and healthy [5]. More intrinsically, it is an organism’s ability to survive, adapt and/or reproduce in a given environment. Thus, the unique environment heavily impacts our level of fitness, and type of fitness required to survive. Life fundamentally involves varying forms of movement to endure the day to day, and idiosyncrasies of the seasons.

Let’s begin by looking at the seven primal movement patterns – squat, lunge, bend, twist, push, pull, and gait (walk, run, etc.)[6][7]. Some or all these patterns are (or were) imbedded into our everyday movement. They are the building blocks for every move we make. Responsible for functions as simple as lifting your head, bending to grab something off the floor, twisting your torso to look behind you, or pushing open a door. We develop the movement patterns shortly after we’re born. With adequate and proper maintenance, they operate succinctly. The body is an amazing complex web of interconnected muscles, tendons, bones, ligaments, fascia, and tissues which work in synchronicity together. A miraculous organic amalgamation of living cells. A sophisticated biomechanical machine. When we are fit, every inch of our body serves a purpose to keep us alive and thriving!

Nevertheless, the current reality is a lot of people in our society have dysfunctional connections to these modes of movement. Gradually over time, often most being unaware, incoherent movement practices can fly under the radar for years (or decades). The idea that these movements are even considered ‘primal’ is rather comical – our modern sedentary lives are not entirely contingent on them and hence neglect their significance. Isn’t it curious that we have setup dedicated facilities just to fulfill our movement needs… Fitness is now a luxurious past time. It has become a personality trait. Some five thousand years ago you can imagine humans would have had naturally lean, strong, and well-proportioned bodies. Hunting, growing crops, lifting logs, and building shelters for the better part of the day.

If fitness is both fundamental to existence, yet adapted by our environment, the looming question should be: what is the ideal physique suited to my circumstance/s and why – for what ultimate purpose? The answer will vary considerably from person to person. However, most can be sure to agree that an appropriate level of physical and mental health is important to a ‘happier’ and more fulfilled life. You see, the advantage of having robust fitness goes far beyond just enabling your body to move from one space to the next. Let’s explore some of these consequential benefits.

There is substantial evidence that shows that physical activity contributes to the primary and secondary prevention of several chronic diseases and illnesses including cardiovascular disease, diabetes, cancer, hypertension, obesity, and arthritis [8][9]. Higher levels of fitness are linked to stronger immunity against viruses and pathogens [10]. You will become more physically equipped to tackle the day – physical activity increases bone density, builds muscular strength, improves metabolism, reduces joint pain and chance of injury, and enhances the cardiorespiratory system [9]. Exercise can treat mild to moderate depression with no added side effects – a study shows that running as little as 15 minutes a day or walking an hour can reduce the risk of major depression by 26% [11]. Exercise promotes growth in the brain’s neural pathways, reduces inflammation, and releases endorphins – the ‘feel good’ hormone [11]. Other mental health benefits may include higher levels of concentration (cognitive capacity), higher self-esteem (you’ll feel better about your appearance, strength, and self-worth), better quality sleep, and increased energy levels which will lift your mood [11].

Acknowledging tangible benefits is great and all, but the genuine step comes with implementing new behaviours into your lifestyle. In the book Atomic Habits, James Clear mentions that to make a habit truly sustainable, you mustn’t ‘identify’ with a particular action or hobby – but rather live in a way that there could be no reasonable doubt that that is engrained into who you are as a person [12]. Once we have established activities that inspire us, invigorate us, make us thrive, that’s what we should lean into. For some this could be running, or surfing, dancing, boxing, swimming, being a gym bro, hiking, skiing, (patiently) fishing, or becoming a local Lycra legend. Choose your own adventure! Whatever this may look like for you – move (/train) for functionality and stay because it’s enjoyable. Not for aesthetics – they will come with time and consistency. Optimise your movement to be sustainable over time. What is the proverbial story about the hare and the turtle again?

The fountain of youth is not an esoteric hidden chalice to be absorbed by only a select few. The vitality of life can be found in moving – movement is medicine. It really is this simple. A modest recipe made unnecessarily complex. A blatant answer we seem to gloss over instead with magical prescriptions… (*cough* Ozempic). Lift your eyes, move your body, interact with the physical realm, harness the true power of your being – you are a shining force to be reckoned with, if only you would answer the call. Fitness is not a hobby – don’t get it twisted. To be fit is to be alive. Being fit is to be human.

I will leave you with this passage from Meditations, where Marcus Aurelius (the Roman Emperor from 161 – 180 AD) writes, “At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm? So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?”[13]

1. Lieberman, D.E. Mahaffey, M. Quimare, S.C. Holowka, B.N. Wallace, I.J. Baggish, A.L. (2020). Running in Tarahumara (Raramuri) Culture. The University of Chicago Press Journals. https://www.journals.uchicago.edu/doi/10.1086/708810

2. Subramanian, S. (2019). Born to Swim. Hakai Magazine: Coastal Sciencve and Societies. https://hakaimagazine.com/features/born-to-swim/

3. Bociaga, R. (2021). Sama Bajua: Asia’s Sea Nomads. Asia Media Centre. https://www.asiamediacentre.org.nz/features/sama-bajau-asias-sea-nomads/

4. Encyclopaedia Britannica. (2024). Ancient Olympic Games. Britannica. https://www.britannica.com/sports/ancient-Olympic-Games

5. Cambridge Dictionary. (2024). https://dictionary.cambridge.org/dictionary/english/fitness

6. Thieme, T. (2024). What People Mean when they talk about ‘primal movements’ Workouts. Men’s Health. https://www.menshealth.com/fitness/a60499370/primal-movement-workouts/

7. Perry, M. (2022). 7 Primal Movement patterns for full body strength. Built Lean. https://www.builtlean.com/primal-movement-patterns/

8. Warburton, D.E.R. Nicol, C.W. Bredin, S.S.D. (2006). Health benefits of physical activity: the evidence. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/

9. Ruegsegger, G.N. Booth, F.W. (2018). Health Benefits of Exercise. Pubmed Central. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/

10. Silveira, M.Pd. Fagundes, K.K.dS. Bizuti, M.R. Starck, E. Rossi, R.C. Silva, D.T.dR. (2020). Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature. Pubmed Central. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/

11. Robinson, L. Segal, J. Smith, M. (2024). The mental health benefits of exercise. HelpGuide.org. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

12. Clear, J. (2018). Atomic Habits. See Advanced Tactics: how to go from being merely good to being truly great.

13. Aurelius, M. Meditations. See paragraph 1, Book V.

THE HIDDEN BATTLE FOR YOUR ATTENTION….

ENTRY 01

Take a moment to bring attention to your breath. Notice the fresh air filling your lungs with every inhale, and the compression of your torso on each exhale. This mechanism is fundamental to the survival of the human body - yet it goes on subconsciously in the background with not much inkling of a thought.

Attention can be defined as the action of taking notice of someone or something i.e. awareness. A more complex understanding could be that it is the act of focusing your mental cognition (some would say energy) in a particular direction; this could be conscious or unconscious. Notice that during meditation, you will often find your mind bouncing between different lines of thought. My mind wanders like the bison on the African Savanah – a thought I have had in moments past…

If attention is something that is perpetually practised at any given moment, the importance of the directionality cannot be understated. Essentially, where you direct your energy will determine the effective outcome of your reality. Attention defines your experience. Thus, would you say something as pivotal as attention can be treated with a degree of nonchalance?

Well, this is the peculiar position the current (younger) generations find themselves within. We seem to have signed a contract many, if not most, may not even be consciously aware of. That being: trading our time and attention for essentially mindless consumption of algorithmic content. The algorithms have advanced to such a degree that I would argue that younger generations have not even been honestly prepared to armour themselves against this sophistication of cognitive theft (although is it really stealing if the user has not read the fine print?…).

It has been said that if a product is free, you are the product. Attention has become the most valuable asset – one for which tech conglomerates, institutions and stakeholders are in an intense battle. To give an example of the magnitude of the data economy (which is driven by increasing users’ time spent with their app/product), let’s look at the market cap of the top ten companies of the last 20 years. Starting in 2000, of the top ten companies with the highest market capitalisation, only three tech companies held spots – Microsoft being number one at that time [1]. In 2024, Microsoft still holds top spot; but now seven of the top ten are tech related companies – including the likes of Apple, Alphabet (Google), Amazon, and Meta (Facebook, Instagram) – each respectively valued at over 1 trillion [2]. These companies’ objective is to maximise engagement to increase advertising revenue. Or to convince you that their product will enhance your life dramatically. There is a lot of money to be made from monetising your attention.

This limbic hijacking is by design. On social media, the algorithm selects for the content that correlates with higher engagement – provocative media that triggers emotional responses. Propaganda on all sides of the aisle. Tragedy, war, politics, poverty, sports, celebrities, drama. Google dictates what to search for, which items to buy, what videos to watch. New tech is advertised to ‘revolutionise’ the way you live your life. A touch screen multipurpose handheld minicomputer, a videogame console which simulates complex maps and narratives, a large LED panel in the living room to relieve yourself from your (somewhat) depressing reality and immerse yourself into other worlds, a headset that overlays physical reality with augmented stimuli. You could be forgiven into thinking it’s getting rather dystopian.

Let’s explore some scary realities affecting the West in 2024. If you have spared a moment to contemplate these issues, these may strike as no surprise. The scientific literature overwhelmingly agrees that greater time spent on our devices increases the risk of anxiety, depression, and other forms of mental illnesses [3][4][5]. After 1 hr/day of use, more hours of daily screen time were associated with lower psychological well-being, including less curiosity, lower self-control, more distractibility, more difficulty making friends, less emotional stability, being more difficult to care for, and inability to finish tasks [3]. Among 14- to 17-year-olds, high users of screens (7+ hr/day vs. low users of 1 hr/day) were more than twice as likely to ever have been diagnosed with depression [3]. This does not begin to scratch the surface of the underlying psychological consequences facing these younger generations.

iGen and Gen Z (those born after 1995) are on pace to spend up to 93% of their free time looking at screens [6]. Time spent on devices is generally taken up through services of passive consumption. That is to say – services which mindlessly squander your time. This contrasts with spending time outside or interacting with others in the physical world – practices which probably get a good eye roll from the adolescents of our time. Certainly, no time for that when you must keep up with the current dances on TikTok. Or posting an Instagram story to the world every other hour to ensure everyone can see how interesting your lifestyle must be. Of course, only after you Snapchat streak your group of fringe friends a selfie on the toilet seat. Bear in mind, artificial intelligence (AI) and augmented reality have only just started infiltrating the modern lifestyle which are both potentially on pace to increase time connected to the digital world – if that is even possible…

Now this is not all doom and gloom. Awareness is the first step in fighting back against the algorithmic barrage. One can implement certain strategies to combat our tendency to scroll or give away our precious time so easily. Key word is intentionality. If you can find a way to take a step back and get a better understanding on why you use certain platforms/products – this will clarify the importance of its existence in your life. You want to use the service, not allow the service to use you. Now this could mean you have a ‘digital detox’ from a product or service. You may notice addictive tendencies/behaviours surrounding the tech you would not otherwise have been able to see. Or simply setting boundaries and blocking out specific times you can interact with the tech.

Once you have developed an understanding of the purpose (or lack thereof) that a service/product has within the confines of your life, you must build solid habits to ensure you do not just simply get sucked back into the ‘death scroll’. This could include deleting apps, setting app time constraints, deactivating misaligned accounts, leaving your device/s in other rooms, only (binge) watching a show if in the company of friends, finding new hobbies in the real world, finding alternative methods of communication or networking tools, interacting with your fellow human beings again like they are not just the backdrop of your busy day, lifting your gaze and appreciating the awe of the world – drink it in, savour raw reality.

If your mind is one of your greatest assets, full of beautiful ideas – to unlock your unique ingenuity means taking back sovereignty of your time. Invest your attention accordingly.

1.     Truman, D. (2022). Animation: The Largest Public companies by Market Cap (2000-2022).https://www.visualcapitalist.com/cp/largest-companies-from-2000-to-2022/

2.     Daly, L. (2024). The Largest Companies by Market Cap in 2024. https://www.fool.com/research/largest-companies-by-market-cap/

3.     Twenge, J.M. Campbell, W.K. (2018). Associations between screentime and lower psychological well-being among children and adolescents: Evidence from a population-based study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214874/

4.     Gardner, C. (2023). Study probes connection between excessive screen media activity and mental health problems in youth. https://medicine.yale.edu/news-article/yale-study-probes-connection-between-excessive-screen-media-activity-and-mental-health-problems-in-youth/

5.     Khan, A. Lee, E. Rosenbaum, S. Khan, S.R. Tremblay, M.S. (2021). Dose-dependant and joint associations between screentime, physical activity, and mental wellbeing in adolescents: an international observational study. The Lancet: Child and Adolescent Health. https://www.thelancet.com/journals/lanchi/article/PIIS2352-4642(21)00200-5/abstract

6.     Ambrosi, D. (2023). The Battle for your Time: Exposing the hidden costs of social media. TED. https://www.ted.com/talks/dino_ambrosi_the_battle_for_your_time_exposing_the_hidden_costs_of_social_media/transcript