Increasing influence of smartphones

Nowadays, smartphones have become an essential part of our lives. Whenever we get even a little free time, we immediately start scrolling on our phones. Lifestyle expert Luke Coutinho says scrolling is not wrong in itself, but when we do it mindlessly out of boredom or happiness, it can be harmful to our mental health.

Main cause of brain fatigue

According to Luke Coutinho, the real problem is ‘overstimulation’. When our nervous system is overloaded with too much noise and information, our brain becomes fatigued. To overcome this fatigue, we often start watching more videos, which wastes time. To deal with this problem, he has suggested some simple ‘micro-rituals’ of 60 seconds, which can provide instant peace to your mind.

5-5-5 reset technique

The ‘5-5-5 reset’ is a simple way to calm the mind. In this you have to inhale slowly through the nose 5 times, hold the breath for 5 seconds and then exhale for 5 seconds.

sun check method

Another effective solution is ‘Sun Check’. For this you have to leave your phone for 60 seconds and go near the window and look at the sky. Taking morning sunlight is most beneficial in this process.

Gratitude Walk

‘Gratitude Walk’ is also a good option. In this, you walk for 2 minutes from one corner of your house to the other and remember someone for whom you are grateful.

importance of music

Listening to your favorite song also works like a ‘medicine’. Luke says that just listening to music without anything else to do is the fastest way to calm the nervous system.

feeling of security

Feeling safe is also essential for mental health. For this, place one hand on the chest and the other on the stomach and say for 30 seconds, ‘I am safe now.’

right way to drink water

Water should be drunk slowly, sip by sip. This reduces mental anxiety. You can also send a short message (without emoji) to someone close to you, which gives you peace.

Declutter rule of 10 things

Luke recommends a ‘declutter ritual’. Pick up 10 things scattered around you and place them at the right place. Organizing things brings peace to the mind. Luke says not to fight yourself to quit scrolling, but instead choose to rest your tired brain.

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