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101 ways to take care of yourself when the world feels overwhelming.

A therapist shares small ways to practice self-care.

I think that, for most of us, there are times in life when it all just feels like Too Much.

There may be some days, weeks, months, maybe even years when — for whatever reason — just getting through the day or going to work or putting one foot in front of the other feels hard. Really, really hard.

Photo via iStock.

Maybe it’s because you’re wrestling with anxiety, depression, or some other mental illness.

Maybe it’s because you’ve had your heart broken. Maybe you’ve gone through a physical or emotional trauma. Maybe you’re deeply grieving. Or maybe there’s no easily understood reason for why you’re feeling bad.

Whatever the case, I want you to know that it’s OK if you’re going through a tough time.

This doesn’t make you any less lovable, worthy, or capable. This just means you’re human. Being a human can be a messy, hard, confusing, painful experience sometimes.

So if you or someone you love is going through one of these tough times right now, a time where it all just feels like too much, I want to offer up 101 suggestions for self-care to help you or your loved one get through this time.

Photo via iStock.

1. Have a good, long, body-shaking cry.

2. Call a trusted friend or family member and talk it out.

3. Call in sick. Take comp time if you can. Take a mental health day.

4. Say no to extra obligations, chores, or anything that pulls on your precious self-care time.

5. Book a session (or more!) with your therapist.

6. Dial down your expectations of yourself at this time. When you’re going through life’s tough times, I invite you to soften your expectations of yourself and others.

7. Tuck yourself into bed early with a good book and clean sheets.

8. Watch a comforting/silly/funny/lighthearted TV show or movie. ("Parks and Recreation," anyone?)

9. Reread your favorite picture and chapter books from childhood.

10. Ask for some love and tenderness from your friends on social media. Let them comment on your post and remind you that you’re loved.

11. Look at some some really gorgeous pieces of art.

12. Watch YouTube videos of Ellen DeGeneres and the adorable kids she has on her show.

13. Look at faith-in-humanity-restoring lists from around the internet.

14. Ask for help. From whomever you need it — your boss, your doctor, your partner, your therapist, your mom. Let people know you need some help.

15. Wrap yourself up in a cozy fleece blanket and sip a cup of hot tea.

16. Breathe. Deeply. Slowly. Four counts in. Six counts out.

17. Hydrate. Have you had enough water today?

18. Eat. Have you eaten something healthy and nourishing today?

19. Sleep. Have you slept seven to nine hours? Is it time for some rest?

20. Shower. Then dry your hair and put on clothes that make you feel good.

21. Go outside and be in the sunshine.

22. Move your body gently in ways that feel good. Maybe aim for 30 minutes. Or 10 minutes if 30 feels like too much.

23. Read a story (or stories) of people who overcame adversity or maybe dealt with mental illness, too. (I personally admire J.K. Rowling’s story.)

24. Go to a 12-step meeting. Or any group meeting where support is offered. Check out church listings, hospital listings, or school listings, for example.

25. If you suspect something may be physiologically off with you, go see your doctor and/or psychiatrist and talk to them. Medication might help you at this time, and professionals can assist you in assessing this.

26. Take a long, hot bath. Light a candle and pamper yourself.

27. Read inspirational quotes.

28. Cuddle someone or something. Your partner. A pillow. Your friend’s dog.

29. Read previous emails, postcards, letters, etc. from friends and family reminding you of happier times.

30. Knit. Sculpt. Bake. Engage your hands.

31. Exhaust yourself physically — running, yoga, swimming, whatever helps you feel fatigued.

32. Write it out. Go free-form in a journal or on a computer. Get it all out and vent.

33. Create a plan if you’re feeling overwhelmed. List out what you need to do next to tackle and address whatever you’re facing. Chunk it down into manageable and understandable pieces.

34. Remind yourself you only have to get through the next five minutes. Then the next five. And so on.

35. Take five minutes to meditate.

36. Write out a list of 25 reasons you’ll be OK.

37. Write out a list of 25 examples of things you’ve overcome or accomplished.

38. Write out a list of 25 reasons you’re a good, lovable person.

39. Write out a list of 25 things that make your life beautiful.

40. Sniff some scents that bring you joy or remind you of happier times.

41. Ask for support from friends and family via text if voice-to-voice contact feels like too much. Ask them to check in with you via text daily or weekly, whatever you need.

42. Lay down on the ground. Let the Earth or floor hold you. You don’t have to hold it all on your own.

43. Clean up a corner of a room of your house. Sometimes tidying up can help calm our minds.

44. Ask yourself: What’s my next most immediate priority? Do that that. Then ask the question again.

45. Read some poetry. Rumi, Hafiz, and Mary Oliver are all excellent.

46. Take a tech break. Delete or deactivate social media if it feels too triggering right now.

47. Or maybe get on tech. If you’ve been isolating, maybe interacting with friends and family online might feel good.

48. Go out in public and be around others. You don’t have to engage, but maybe sit in a coffee shop or on a bench at a museum and soak up the humanity around you.

49. Or if you’re feeling too saturated with contact, go home. Cancel plans and tend to the introverted parts of yourself.

50. Ask friends and family to remind you that things will be OK and that what you’re feeling is temporary.

51. Put up some Christmas lights in your bedroom. They often make things more magical.

52. Spend a little money and treat yourself to some self-care and comfort. Maybe take a taxi versus the bus. Buy your lunch instead of forcing yourself to pack it. Buy some flowers that delight you.

53. Make art. Scribble with crayons. Splash some watercolors. Paint a rock. Whatever. Just create something.

54. Go wander around outside in your neighborhood and take a look at all the lovely houses and the way people decorate their gardens. Delight in the diversity of design.

55. Go visit or volunteer at your local animal rescue. Pet some animals.

56. Look at photos of people you love. Set them as the wallpaper of your phone or laptop.

57. Create and listen to a playlist of songs that remind you of happier times.

58. Read some spiritual literature.

59. Scream, pound pillows, tear up paper, shake your body to move the energy out.

60. Eat your favorite, most comforting foods.

61. Watch old "Mister Rogers’ Neighborhood" videos online.

62. Turn off the lights, sit down, stare into space, and do absolutely nothing.

63. Pick one or two things that feel like progress and do them. Make your bed. Put away the dishes. Return an email.

64. Go to a church or spiritual community service. Sit among others and absorb any guidance or grace that feels good to you.

65. Allow yourself to fantasize about what you’re hoping or longing for. There are clues and energy in your reveries and daydreams that are worth paying attention to.

66. Watch autonomous sensory meridian response videos to help you calm down and fall asleep at night.

67. Listen to monks chanting, singing Tibetan bowls, or nature sounds to help soothe you.

68. Color in some coloring books.

69. Revisit an old hobby. Even if it feels a little forced, try your hand at things you used to enjoy and see what comes up for you.

70. Go to the ocean. Soak up the negative ions.

71. Go to the mountains. Absorb the strength and security of them.

72. Go to the forest. Drink in the shelter, life, and sacredness of the trees.

73. Put down the personal help books and pick up some good old-fashioned fiction.

74. Remember: Your only job right now is to put one foot in front of the other.

75. Allow and feel and express your feelings — all of them! — safely and appropriately. Seek out help if you need support in this.

76. Listen to sad songs or watch sad movies if you need a good cry. ("Steel Magnolias," anyone?)

77. Dance around wildly to your favorite, most cheesy songs from your high school years.

78. Put your hands in dirt. If you have a garden, go garden. If you have some indoor plants, tend to them. If you don’t have plants or a garden, go outside. Go to a local nursery and touch and smell all the gorgeous plants.

79. If you want to stay in bed all day watching Netflix, do it. Indulge.

80. Watch or listen to some comedy shows or goofy podcasts.

81. Look up examples of people who have gone through and made it through what you’re currently facing. Seek out models of inspiration.

82. Get expert help with whatever you need. Whether that’s through therapy, psychiatry, a lawyer, clergy, or something else, let those trained to support you do it.

83. Educate yourself about what you’re going through. Learn about what you’re facing, what you can expect to feel, and how you can support yourself in this place.

84. Establish a routine and stick to it. Routines can bring so much comfort and grounding in times of life that feel chaotic or out of control.

85. Do some hardcore nesting and make your home or bedroom as cozy and beautiful and comforting as possible.

86. Get up early and watch a sunrise.

87. Go outside, set up a chair, and watch the sunset.

88. Make your own list of self-soothing activities that engage all five of your senses.

89. Develop a supportive morning ritual for yourself.

90. Develop a relaxing evening ritual for yourself.

91. Join a support group for people who are going through what you’re going through. Check out the listings at local hospitals, libraries, churches, and universities to see what’s out there.

92. Volunteer at a local shelter or hospital or nursing home. Practice being of service to others who may also be going through a tough time.

93. Accompany a friend or family member to something. Even if it’s just keeping them company while they run errands, sometimes this kind of contact can feel like good self-care.

94. Take your dog for a walk. Or borrow a friend’s dog and take them for a walk.

This kangaroo dog loves walks.

95. Challenge your negative thinking.

96. Practice grounding, relaxation techniques.

97. Do something spontaneous. Walk or drive a different way to work. Order something new off the menu. Listen to a playlist of new songs.

98. Work with your doctor, naturopath, or nutritionist to develop a physical exercise plan and food plan that will be supportive to whatever you’re facing right now.

99. Pray. Meditate. Write a letter to God, the universe, the Source, your higher self — whatever you believe in.

100. As much as you can, try and trust the process.

101. Finally, remember, what you’re going through right now is temporary. It may not feel like that from inside the tough time you’re in, but this too shall pass and you will feel different again someday. If you can’t have faith in that, let me hold the hope for you.

This list is really just a starting point meant to catalyze your own thinking about how you can best take care of yourself during life’s tough times and to spark your curiosity and interest in strengthening your self-care now and ongoing.

It's not meant to be prescriptive nor do I mean to imply you need to do all or any of these things to take good care of yourself. You are the expert of your own experience, and I trust that you know what’s best for you.

Also, my hope is that in reading this, you’re hearing me say how normal and natural it is to struggle and to have these tough, hard times. It’s part of being human.

You’re not alone in this.

GIF via "Friends."


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American orders Olive Garden-style chicken parm in Italy and the waiter's response is perfect

He looks so confused.

via Drburtoni/Flickr and Boxer_Bob/Flickr

A waiter talking with his hands.

One of the great things about America is that we have a relatively young culture, so many of the foods that we eat were brought over from other countries. That makes America a great place to try out all the different types of food from around the world.

However, we also like to put our own stamp on staples from around the globe that give the American version its own unique flair. Some foods that we claim originated overseas were actually first made right here in the U.S. of A. For example, chimichangas, which can be found in many Mexican restaurants, actually originated in the state of Arizona. Crab Rangoon, a popular “Chinese” dish, was actually invented in San Francisco, and spaghetti and meatballs were never a thing in Italy.

TikTok creator Gabby Donahue posted a video that’s the perfect example of how some ethnic foods get remixed once they become popular in the States. In a video with over 7 million views, her father shows a waiter in Italy a photo of chicken parmesan from Olive Garden so he can order it at the restaurant. The waiter's reaction is an excellent example of someone trying to be polite while he cannot believe what he is seeing.

“My Boston Irish father trying to order a Google image of the Olive Garden chicken parm in Italy,” Donahue wrote in the text overlay.

@gabbydonahuee

@Olive Garden ‘s biggest fan 😭😭😭😭 #italy #cultureshock #chickenparm #olivegarden


When the father showed the picture to the waiter, he seemed a bit confused about the image. “Only in the States,” he said. “It doesn’t exist in Italy.” The father couldn’t believe what he was hearing: “It doesn’t exist in Italy?”

“I don’t know what it is…on the pasta?” the waiter said, trying to make sense of the chicken breast smothered in cheese and sauce. The waiter gave his final verdict while holding his chin: “No. That’s horrible.”

“Horrible? Wow. Look at that. That doesn’t,” the father laughed. “That looks good… but,” the waiter shrugged off the father. “It does look good,” the father continued. “It tastes good. I’ll tell you what, I’m gonna mail you some. I’ll send it to you.”

“Okay? Olive Garden chicken, I’m gonna search,” the waiter said, walking away from the table.


The commenters had a field day analyzing the waiter’s body language. “‘No, that looks good’ while looking completely disgusted was the most Italian reaction ever,” one commenter wrote. “Bro remembered halfway through his disgust that he’s at work,” another added.

It’s not crazy that an American would think that chicken parmesan is an Italian dish; after all, it’s served in most Italian-American restaurants. However, according to Paesana, it was created in America by the Italian diaspora.

“In the Old World, that’s Italy prior to the Italian diaspora—the large-scale emigration of Italians from Italy to America—proteins like chicken were not widely available," according to an article on the site. "As such, the prototypical chicken parmigiana was actually made with breaded, fried slices of eggplant in place of chicken for a dish called melanzane alla Parmigiana."


Even though chicken parmesan didn’t originate in the old country, Pasquale Sciarappa, a popular Italian-born food influencer living in America, has no problem cooking the dish.

"'That’s not Italian!’ I hear this every time I share a dish like Chicken Parmigiana. And you know what? They’re right — it’s not something you’d traditionally find in Italy. But you know what else is true? It’s Italian-American. It was born in immigrant kitchens — from people who left Italy, landed in the U.S., and made do with what they had. They took inspiration from dishes like melanzane alla parmigiana and recreated comfort from memory using what was available,” he wrote.

It’s understandable that an American could go to Italy without knowing that something he’d had in Italian restaurants wasn’t actually from Italy. It’s understandable for an Italian server to balk at a photo of a dish served in an American restaurant that you’d find in a shopping mall.

But we should all agree that one of the wonderful things about American culture is that it's an amalgamation of different cultures stirred around in the same pot, and if that means we get a fresh variation on the burrito, a new way to eat Chinese crab, or a tasty piece of chicken where eggplant used to be, the more the better.

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Animals & Wildlife

A fun personality test determines 'how you love' based on your animal archetype

Are you a lion, a beaver, an otter, or a golden retriever?

Phtoo Credit: https://www.canva.com/photos

An otter, a lion, a golden retriever, a beaver

In the never-ending quest to understand ourselves better, or at least have just one more distraction from whatever it is we should be doing, here comes the animal personality test. And the craziest part is (at least for me), it's kind of accurate.

The truth is, these days anyone can create their own personality tests. (And they do… and I've taken them.) Which Sex and the City character are you? Who is your inner Marvel superhero? What color is your heart? (Carrie, Ant Man, and black respectively.)

But this particular animal archetype quiz, in actuality, is a model developed in the late 90s by Gary Smalley, an author with a psychology background and a PhD in counseling. Co-created by author John Trent, the two wrote a book called The Two Sides of Love: The Secret to Valuing Differences. The idea is to strike a balance between the tender, "soft" side of love and the "hard," more direct side. After taking the quiz provided in the book (and now online), one can find out if their temperament is the lion, the beaver, the otter, or the golden retriever.

Even though it was written as a love-based tool, this personality test is often mentioned in the corporate world as a way to find out how people relate in the workforce. Jasper Rose, a financial recruiting agency, shared the quiz on their website, but notes, "This model should be taken with a pinch of salt. These animal categories describe the natural leaning of your temperament. In other words, they aren’t entirely fixed, as personalities are flexible and change over time, and people are complex." (So something an otter would say.)

Without further ado, the personality test can be taken (among many places) through this Michigan State University worksheet here:

personality test, lion, beaver, otter, golden retriever Gary Smalley and John Trent's personality testPhoto Credit: Michigan State University

As with most personality tests, these questions can be tricky, as many times more than one answer will apply. For example, one question asks that you rank what best describes you from the following: "likes authority, enthusiastic, sensitive feelings, likes instructions." Another: "Takes charge, takes risks, loyal, accurate." It's possible to relate to all four statements equally, making this a flawed test.

But if you're in it for a lighthearted look at something that may vaguely describe you, here's a breakdown of the results:

THE LION

lion, personality, fierce, strong, animal A lion roams. Giphy GIF by Savage Kingdom, Nat Geo

These, according to the test, are the natural-born leaders. They are confident, take-charge, strong, and independent. From the Jasper Rose website:

"Strengths: visionary, persistent, practical, productive, initiates change and projects, communicates directly, enjoys being challenged, strong-willed, independent, decisive, leader.

Weaknesses: Insensitive/cold, sarcastic, self-sufficient, impatient, stubborn, overlooks risks, controlling at times, can be too direct."

An educational worksheet on the Community Engaged Learning website (Michigan State University) adds that lions, "are great at initiating communication, but not great at listening." They add their natural desires are "freedom, authority, variety, difficult assignments, opportunity for advancement."

THE OTTER

otter, personality, silly, cute, animal An otter is surprised. Giphy GIF by Nashville Tour Stop

These are our happy social types. "They are often energetic and enthusiastic, with a tendency to be playful and enjoy humor. Otters are generally creative and enjoy trying new things but may struggle with follow-through. They value relationships and are often empathetic and compassionate towards others."

"Strengths: Outgoing, optimistic, personable, communicator, dreamer, responsive, warm, friendly, talkative, enthusiastic, compassionate.

Weaknesses: Undisciplined, unproductive, exaggerative, egocentric, unstable, struggle with follow-through, impulsive, needs social approval, easily offended."

The Center for Relationship Education adds, "Otters find it easy to be soft on people. It is also easy for them to be soft on problems. Otters need to learn to say ‘No’ and provide the hard-side balance of healthy boundary setting."

THE BEAVER

beaver, animal, personality type, snacks, cute Beaver enjoying a snack. Giphy GIF by San Diego Zoo Wildlife Alliance

These are our go-tos for decisive, detail-oriented people who actually enjoy structure and routine. "Beavers tend to be cautious and risk-averse, preferring to follow established procedures rather than taking chances. They are also known for their analytical skills and ability to organize complex information. However, they may struggle with flexibility and creativity, and may sometimes be perceived as overly critical."

"Strengths: Analytical, thorough, decision-maker, deliberate, self-disciplined, industrious, organized, aesthetic, sacrificing.

Weaknesses: Moody, self-centered, touchy, negative, unsociable, critical, revengeful."

The educational handout adds that in terms of relationships, "Beavers are good listeners, communicate details, and are usually diplomatic."

THE GOLDEN RETRIEVER

dog, golden retriever, personality quiz, loyalty Golden Retriever adorably looks up. Giphy GIF by WoofWaggers

These are our loyal, dependable friends/lovers. "They also tend to avoid conflict and prioritize maintaining harmony in their relationships. However, they may struggle with making decisions and taking action, and may sometimes come across as passive or indifferent."

"Strengths: Calm, supportive, agreeable, easy-going, loyal, dependable, quiet, objective, diplomatic, humorous, values relationships, stable and consistent.

Weaknesses: Selfish, stingy, indirect with others, resists change, procrastinator, unmotivated, lacks initiative, indecisive, fearful, worrier, can be co-dependent."

The Center for Relationship Education notes, "Goldens’ strong tendency toward the soft-side of love can lead to issues of co-dependence and enabling. Goldens need to learn to balance their natural soft-side with some hard-side qualities."

As with most quizzes like these, most of us are a combination of traits not easily put into labeled boxes. If nothing else, it's a creative way to get people thinking about how they interact with one another in a variety of situations. (Which is totally something a golden retriever like me would say.)

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Mental Health

Happiness researcher explains how making a 'reverse bucket list' can change your life

Counterintuitive in our culture, but effective.

Gage Skidmore/Wikimedia Commons

Harvard researcher Arthur C. Brooks studies what leads to human happiness.

We live in a society that prizes ambition, celebrating goal-setting, and hustle culture as praiseworthy vehicles on the road to success. We also live in a society that associates successfully getting whatever our hearts desire with happiness. The formula we internalize from an early age is that desire + ambition + goal-setting + doing what it takes = a successful, happy life.

But as Harvard University happiness researcher Arthur C. Brooks has found, in his studies as well as his own experience, that happiness doesn't follow that formula. "It took me too long to figure this one out," Brooks told podcast host Tim Ferris, explaining why he uses a "reverse bucket list" to live a happier life.

bucket list, wants, desires, goals, detachment Many people make bucket lists of things they want in life. Giphy

Brooks shared that on his birthday, he would always make a list of his desires, ambitions, and things he wanted to accomplish—a bucket list. But when he was 50, he found his bucket list from when he was 40 and had an epiphany: "I looked at that list from when I was 40, and I'd checked everything off that list. And I was less happy at 50 than I was at 40."

As a social scientist, he recognized that he was doing something wrong and analyzed it.

"This is a neurophysiological problem and a psychological problem all rolled into one handy package," he said. "I was making the mistake of thinking that my satisfaction would come from having more. And the truth of the matter is that lasting and stable satisfaction, which doesn't wear off in a minute, comes when you understand that your satisfaction is your haves divided by your wants…You can increase your satisfaction temporarily and inefficiently by having more, or permanently and securely by wanting less."

Brooks concluded that he needed a "reverse bucket list" that would help him "consciously detach" from his worldly wants and desires by simply writing them down and crossing them off.

"I know that these things are going to occur to me as natural goals," Brooks said, citing human evolutionary psychology. "But I do not want to be owned by them. I want to manage them." He discussed moving those desires from the instinctual limbic system to the conscious pre-frontal cortex by examining each one and saying, "Maybe I get it, maybe I don't," but crossing them off as attachments. "And I'm free…it works," he said.

- YouTube www.youtube.com

"When I write them down, I acknowledge that I have the desire," he explained on X. "When I cross them out, I acknowledge that I will not be attached to this goal."

The idea that attachment itself causes unhappiness is a concept found in many spiritual traditions, but it is most closely associated with Buddhism. Mike Brooks, PhD, explains that humans need healthy attachments, such as an attachment to staying alive and attachments to loved ones, to avoid suffering. But many things to which we are attached are not necessarily healthy, either by degree (over-attachment) or by nature (being attached to things that are impermanent).

"We should strive for flexibility in our attachments because the objects of our attachment are inherently in flux," Brooks writes in Psychology Today. "In this way, we suffer unnecessarily when we don't accept their impermanent nature."

What Arthur C. Brooks suggests that we strive to detach ourselves from our wants and desires because the simplest way to solve the 'haves/wants = happiness' formula is to reduce the denominator. The reverse bucket list, in which you cross off desires before you fulfill them, can help free you from attachment and lead to a happier overall existence.

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Technology

People say they've broken their phone addiction with one simple change to their settings

You can still use your phone, but you probably won't want to.

Photo credit: Canva

Want to spend less time on your phone? Try this hack.

Much ado has been made about young people spending inordinate amounts of time on their phones, but in reality, people of all ages and generations struggle with smartphone addiction. We use our phones for everything these days, but the utilitarian use of them can quickly be overshadowed by the dopamine hits we get from social media, games, and other apps that are designed to suck us in over and over.

People can try to limit their screen time, but it's hard when our phones are something we legitimately need to use. It's a slippery slope from checking an email to answering a Facebook message to clicking on a video, and then we're off to the races. We can remove apps or use app blockers, but there's an even simpler solution that many people swear by: grayscale.

phones, smartphones, phone display, grayscale, screen time This 1-minute phone hack changed my life.Grayscale Mode:We all need to fight back against the phone addiction that is destroying our attention and focus.Grayscale Mode removes the colors to… | Sahil Bloom | 795 comments www.linkedin.com

A simple switch in your phone's accessibility settings changes the phone from full color to grayscale, and for many people, that's all they needed to break the spell their phone had over them. When you open your phone and are met with a black-and-white screen full of apps, it does two things: 1) It reminds you that you're trying to use your phone less, and 2) It makes using your phone a whole lot less interesting.

The boring look is what makes it so effective; the idea is that our brains don't react to a grayscale screen the way they do to a brightly colored one. A 2023 study found that switching your phone to grayscale was "an effective strategy to reduce screen time and improve digital well-being," and people on Reddit have shared how much switching their phone display to grayscale has helped them:

"Recently, I switched my phone screen to grayscale and reduced the refresh rate to 60 Hz. The real surprise came when I looked up from the screen after a few minutes. Everything around me appeared way more vibrant, like in a radioactive way. It was like reality itself was so oversaturated that it felt surreal, almost cartoonish. For the first time in years, I can honestly say the world around me seems far more vivid and interesting than my phone screen." – EngarReddit

smartphone, screen time, screen addiction, phones, apps Man holding smartphone.via Canva Photos

"Each time I apply grayscale on my phone, I feel less tempted to use it because it's so boring compared to the colors of our world. Our mind is highly influenced by colors (that's why you're more willing to eat a dish that looks vibrant and colorful compared to a shitty mess, even though they have the same taste)." – [deleted]

"Yes! I’ve only had it on for a few hours and everything “looks like 90s” everything is colorful again and normal and feels real like a haze has lifted." – Hot_Necessary_3305

"Yeah, grayscale my phone is the only thing that helped me curb my phone addiction. Now if only I know how to make a shortcut to it. Going all the way to accessibility to change it is a hassle. Sometimes I need to change my phone back for color required task and my eyes will get used to black and white eventually so I have to keep switching it on and off." – American_GrizzlyBear

"My phone automatically switches to grey scale every night at 10pm, helps to discourage scrolling at night." – m333ejm

"Turned it on and instantly found myself less interested in scrolling. I completely get what you mean by the world being more vivid, looking up after staring at a greyscale screen makes the colours jump out at you in the real world. I’ve setup an automation to have greyscale turn off when I open photos & the camera but for now, this is definitely what i’m using going forward." – QuitSplash

smartphone, phone addiction, scrolling, phone settings, social media So many of us mindlessly scroll. Grayscale can help. Giphy

How to turn on grayscale in your phone settings

The grayscale option is usually under Accessibility settings. Still, how you get there will vary by phone make and model, and any instructions I share here may end up outdated, so a quick Google search for "How to turn on grayscale settings on iPhone/Android" is your best bet for figuring it out.

I found that setting a grayscale display on the iPhone wasn't terribly intuitive, and once I put it in, I realized how annoying it would be to switch back to color if I wanted or needed to. (Sometimes I want to see a photo in color, or I'm looking at a color-coded chart that doesn't work in grayscale.) After a little tutorial from a Gen Zer, I was able to set a toggle shortcut so that if I press the power button quickly three times, the color options pop up so I can switch back and forth quickly.

Most of us can use some hacks to help us break our phone and screen overuse, and the simpler, the better. Try the grayscale trick and see how quickly your brain loses interest. For many, it's nothing short of life-changing.

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People share their favorite 'non-tech' hobbies that keep them sane in a digital world

Some inspo for those craving a bit of simplicity and a break from the screens.

Photo credit: Canva

Working with your hands is medicine for the soul.

Digital fatigue is brutal. It robs us of our focus, productivity, and most importantly, our joy. Thankfully, there is a way to escape the never-ending flurry of notifications, emails, and pings and reclaim our inner peace in a way that’s not only effective but fun as well.

Cue: analog hobbies.

The health benefits of analog hobbies are well-documented. Whether they be artistic pursuits like painting or drawing, which help ease racing thoughts and anxiety, or physical activities like gardening or dancing, which get us more active, or some combination of both, like cooking or woodworking, which enlists both the practical and creative sides of our brains.

During the height of the COVID-19 pandemic, many of us found out firsthand just how soothing tech-free hobbies could be. According to one survey, nearly two-thirds of Americans picked up a new hobby during this time. And even though we are more or less back to the regular hustle and bustle of pre-COVID times, the need to unplug is just as important now as ever.

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies Do any of us still make sourdough? media2.giphy.com

If you’re looking for inspiration for your next low-to-no tech hobby, keep reading.

Recently, a Reddit user shared that they had been “craving a bit of simplicity and a break from screens,” and in the process rediscovered former analog passions like sketching and playing vinyl records.

“Personally, I’ve found that stepping away from tech even for just an hour or two really helps with mental clarity and stress relief," they wrote. "Also, there’s something so satisfying about making something with your hands, right?"

“It made me wonder: what non-tech hobbies have you all picked up or returned to recently?" they added. "Whether it’s knitting, gardening, brewing your own coffee, or something else that doesn’t require a charger or Wifi.”

Boy, did people respond in kind. Be it with classics like cross-stitching, or some out-of-the-box ideas like sending postcards to German princes (more on that later). Many even shared samples of their WIPS (works in progress), which was doubly inspiring.

Take a look at some of our favorites:

“Fused glass is my current hobby. I just enjoy doing it and don't look at my phone for hours when I'm cutting glass. Unfortunately, I do have a lot of cuts on my hands.”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies A fused glass bowl. Reddit

“Solo board games. There are tons of different mechanics, difficulties and themes…My favorites are Tiny Epic Dungeons, Nemo’s War, Zombicide Black Plague, Threetale, Grove, Valor and Villainy, Ludwig’s Labyrinth.”

“Aquascaping is such a good break from tech. I have all the time I spend fiddling with rocks and plants, and once that’s done and I stock the tank with fish and shrimp and whatever else, I have a living piece of art that is 100% custom and always changing.”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies An example of aquascaping. Reddit

“Volunteering at the animal shelter.”

“Journaling! My thoughts feel so much clearer after writing everything down. :-)”

“I've fallen in love with whittling.”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies Whittled Halloween figures. Reddit

“Gardening has probably become the one that’s changed my life the most, it gets me more active, I spend and enjoy hours outside now. It’s taken a big bite out of my grocery bill, it also forces me to cook more. I extend the season by growing cool season crops, keeping a small hydro grow indoors and starting seeds in March. I also vermicompost indoors which is oddly fun and comforting — digging in dirt in the middle of winter and anticipating spring. I find having year round gardening activities helps with SAD and it’s done a ton for my overall mental health and sense of wellbeing.”

“Water coloring bookmarks.”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies A water color painted bookmark. Reddit

“I’ve been doing film photography since 1973 and am still at it in my home darkroom.”

“Repairing old electric toy trains. I find myself looking forward to unplugging and taking these things apart to fix or replace a part or two and bring them back to life. The smell of oil, soldering a wire or two, working through a fairly simple mechanical problem - these are the only things keeping me sane these days!”

“Counted cross-stitch work in progress”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies A cross-stitched pattern of a goddess-like woman. Reddit

“I have gotten back into writing letters to pen pals but most of them are what I call fictional pen pals. That's where I create a character and that character writes a pen pal letter to another created character. It's a lot of fun and makes me slow down to actually write a letter and I can live a more exciting life through my character.”

“Latte-art for me :)”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies Latte art.Reddit

“I write letters to royals and nobles world wide and collect their responses. It makes going to the mailbox a lot of fun! I always send birthday, anniversary, and coronation day greetings. Other times it might be commenting on an event they attended or appearance they made. Other times letters of condolence if they've experienced a recent death of a loved one. You'd be surprised how many respond personally, particularly minor royals or nobles (the German princes have been particularly gracious with their time to write back).”

“Been a woodworker since I was a wee lad. It’s just super relaxing and mentally rewarding to dive into a project… Here's one of my latest…Most of the work was done with muscle powered hand tools…”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies A handmade wood cabinet.Reddit

“Making collages from old magazines. It’s somewhat mindless and cheap to get started. People give away free old magazines on Facebook marketplace or you can buy cheap ones on eBay.”

“Making my own stencils from cardboard and using them on my gelli plate. I’m into surface design at the moment.”

“Watercolor painting”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies A watercolor butterfly.Reddit

“I’m getting back into art welding. Last week, I found myself in a flow state and forgot to eat. I’m also stunned at how encouraging different old dudes have been to me at supply shops. It was not like that 13 years ago when I learned.”

“Knitting socks.”

“Dollhouse miniature modeling.”

“Getting back into pottery. I get into my zen zone when my hands get dirty.”

“After dabbling before, I’m now taking up bookbinding! Despite the latest trend in doing up fancy versions of paperbacks, you can actually start with stuff you have at home and would otherwise throw away. The first book we’re making in my coptic class uses cardboard packaging and regular printer paper.”

“Camping and backpacking are the most fulfilling for me. I enjoy hiking, birding, tying knots, chilling in a hammock, reading, and photography. I get to do all those things in one hobby.”

“Mandolin and tenor guitar.”

“I paint portraits in oils - mostly of family, or pets. Here is my latest piece. It’s a very rewarding hobby and I’ve met some amazing people along the way.”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies An oil portrait of a baby. Reddit

“My all-time favourite analog hobbies are dirt biking, snowmobiling, skiing at 2-3 years old, and they certainly do not need WiFi. Why are they such a great escape from the digital world? Cause you literally leave your home, go where theres no cell service, and you only focus on the machine/skis and never the phone while doing them. Perfect, best escape from the digital world.”

“I go on walks looking for 4 leaf clovers and lay them out in a photo album and think of it kind of like art meets meditation meets scavenger hunting.”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies Pressed four leaf clovers. Reddit

“Penmanship. Specifically: writing cursive with a fountain pen. I've started collecting some pens, improved my handwriting, started journaling a little, and even ground some of my own nibs.”

“Public lectures, author meet-and-greets, book clubs, meetups in general- local colleges often have special interest groups open to the public, public libraries usually have some event going on, farmer's markets and local festivals frequently have interesting people who love to talk about what they do.”

“I love air dry clay, particularly the brand Das.”

hobbies, analog hobbies, making art, exercise, digital detox, ask reddit, creativity, art, dance, hobbies A clay pumpkin.Reddit

“Rockhounding, because it literally gets me out of the house and going places.”

For those wondering, rockhounding is searching for and collecting rocks, minerals, fossils, gems, etc. Some folks get specific on what types of colors or shapes they aim to find. And while rockhounding itself involves no tech, you might need to hop online to make sure you're allowed to take items from the spot you're in.

“I love fishing! It's so peaceful!”

“I danced as a kid and recently got back into it through a dance fitness class. Now I'm choreographing my own dances. It's fun, active, and creative.”

Let this be your sign to carve out some time for joy today, in whatever way feels best. Your mind, body, and spirit will thank you for it.

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