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18/08/2025

A 5-Minute Mini-Reset: How to Calm Your Mind After Social Media Overload

We’ve all been there: you open your phone to check one update, and suddenly two hours have disappeared into news feeds and endless scrolling. Instead of feeling informed or entertained, you’re left drained, restless, and unable to focus.

When your brain feels full and overstimulated, it can be hard to switch gears and get back to work. That’s where a simple 5-minute mini-reset comes in. This quick routine helps calm your nervous system, clear your head, and ease you back into focus — no guilt, no pressure.

Here’s how to do it, minute by minute:

Minute 1 – Breathe

Start by grounding yourself.

Sit comfortably.

Inhale slowly through your nose for a count of four.

Exhale gently through your mouth for a count of six.

Repeat 4–5 cycles.

This kind of slow, intentional breathing signals to your body that it’s safe to relax.

Minute 2 – Shake it out

Your body holds on to tension when you scroll for too long. Release it.

Stand up.

Shake your arms, shoulders, and legs for 20–30 seconds.

Roll your shoulders forward and back.

Gently stretch your neck side to side.

It’s like hitting a reset button for your muscles and posture.

Minute 3 – Reset your senses

Bring yourself back into the present moment.

Drink a glass of water slowly, paying attention to the temperature and taste.

Optionally, splash your face with cool water or rub your hands together until warm and place them over your eyes.

This small sensory refresh helps your brain switch from “scroll mode” to “focus mode.”

Minute 4 – Clear the mental clutter

Scrolling overload often leaves your mind buzzing with headlines, images, and to-dos.

Grab a piece of paper or open a blank note.

Write down everything swirling in your head — tasks, worries, random thoughts.

Don’t edit. Don’t organize. Just dump it out. Once it’s on paper, your brain doesn’t have to hold it all.

Minute 5 – Gentle re-entry

Instead of forcing yourself to dive into the hardest task, start small.

Look at your list and choose one simple action (like opening the document you need, or replying to one email).

Commit only to that first step.

Often, momentum takes over once you start.

Final Thoughts

In just five minutes, you can shift from overstimulated and scattered to calm and focused. The next time you find yourself stuck in a social media spiral, don’t beat yourself up — simply use this mini-reset as a way back to clarity.

Sometimes, the quickest path forward is a pause.

18/08/2025

Mindset

I first approached Psycho-Cybernetics with the mild suspicion I have for any book whose title sounds like it belongs in a 1960s science lab. But within the first chapters, it became clear that Dr. Maxwell Maltz was onto something timeless: the idea that our self-image shapes everything we do, and that by consciously reprogramming it, we can transform our lives from the inside out.

Maltz, a plastic surgeon turned self-help pioneer, began noticing that physical changes in his patients often did nothing to change how they saw themselves. A person could get the “perfect” nose, but if they still believed they were unattractive, nothing in their life truly changed. From this, he concluded that lasting transformation doesn’t start with the mirror, it starts in the mind.

The “cybernetics” part comes from his analogy of the mind as a goal-seeking mechanism, like a guided missile. Feed it the wrong data, negative self-talk, limiting beliefs and it will faithfully steer you toward failure or mediocrity. Feed it the right data—clear goals, empowering images, positive self-affirmations and it will lock onto success as naturally as breathing.

The updated and expanded version blends his original insights with modern research in psychology and neuroscience, making it feel both classic and relevant. By the end, you can’t help but realize that “changing your life” isn’t about hustle or luck as much as it is about recalibrating your inner blueprint.

Key Lessons from the Book:

1. Your self-image is your life’s control center.
You cannot consistently outperform or underperform, your self-perception. If you believe you’re unworthy, you’ll unconsciously sabotage success. If you believe you’re capable, your actions will align to prove it true.

2. The mind works best with clear pictures.
The subconscious thrives on imagery, not vague intentions. Visualizing yourself already succeeding, down to sights, sounds, and feelings programs your “mental GPS” to move toward that reality.

3. Failure is feedback, not identity.
Maltz insists that mistakes are simply data points telling you to adjust your approach. Separating your self-worth from your results frees you to try again without fear.

4. Relaxation improves performance.
Success often comes not from tense over-effort but from calm, focused action. Practicing “mental relaxation” allows your subconscious to process solutions more creatively and effectively.

5. Repetition rewires the mind.
Just as negative self-talk can cement insecurity, repeating constructive thoughts and mental images can reprogram your self-image over time. Change is less about sudden breakthroughs and more about daily mental conditioning.

Psycho-Cybernetics is one of those rare personal development books that doesn’t feel like a passing trend, it’s a foundational work. It teaches you that life doesn’t change by accident; it changes when you deliberately change how you see yourself.

BOOK:https://amzn.to/3V5JH6F

You can also get FREE Audiobook using the same link use the link to register Audible and start enjoying it

04/08/2025

Children who are provided with access to smartphones before the age of 13 are, per a jarring new study, far more likely to suffer severe mental health problems down the line.

Published in the Journal of Human Development and Capabilities, this new paper out of a neuroscience startup called Sapien Labs found that among current young adults in Generation Z, the first generation to grow up with smartphones, the younger that use of the gadgets began, the worse the mental health outcomes were.

https://futurism.com/neoscope/study-younger-kids-smartphones

Children who got smartphones before the age of 13 are, per a new study, far more likely to suffer mental health problems down the line.

18/06/2025

What are your takeaways from life?

"Things My Son Needs to Know About the World" by Fredrik Backman is a poignant and heartfelt collection of essays written as a letter to the author's young son. Through personal anecdotes and reflections, Backman shares his insights on life, love, and the complexities of growing up in a world filled with both beauty and hardship. The book touches on themes of kindness, empathy, and the importance of human connection, offering wisdom on navigating the challenges and joys of life. With Backman's signature wit and warmth, each essay serves as a guide for his son, encouraging him to embrace his individuality, question the status quo, and appreciate the small moments that make life meaningful. The narrative is both a celebration of fatherhood and a reminder of the lessons that shape us as we grow.

10 Key Lessons

1. Embrace Your Uniqueness: Everyone is different, and it's important to celebrate what makes you unique instead of conforming to societal expectations.

2. Kindness Matters: Acts of kindness, no matter how small, can profoundly impact others and create a more compassionate world.

3. Value Relationships: Building and nurturing relationships with family and friends is essential for a fulfilling life.

4. Question Everything: Encouraging curiosity and critical thinking helps develop a deeper understanding of the world and fosters personal growth.

5. Life is Imperfect: Accepting that life will have its ups and downs can lead to greater resilience and appreciation for the good moments.

6. Cherish Small Moments: It's often the little things in life that bring the most joy; savoring these moments can lead to a richer experience of life.

7. Learn from Failure: Mistakes and failures are valuable learning experiences that contribute to personal development.

8. Empathy is Key: Understanding and empathizing with others' experiences fosters connection and promotes a more harmonious society.

9. Find Your Passion: Pursuing what you love brings fulfillment and can guide you in making meaningful choices throughout life.

10. Be True to Yourself: Authenticity is crucial; staying true to your values and beliefs will lead to a more satisfying and meaningful life.

"Things My Son Needs to Know About the World" serves as a touching exploration of life’s lessons, providing both wisdom and comfort to readers while highlighting the beauty of parenthood and the journey of growing up.

BOOK: https://amzn.to/3FAvN8A

You can ENJOY the AUDIOBOOK for FREE (When you register for Audible Membership Trial) using the same link above.

16/04/2025

26/03/2025

Waar je tijd, aandacht en energie in stopt, komt resultaat uit.

Zoek geen goede werk-privébalans aan het begin van je carrière als je impact wil maken. Dat adviseert productiviteitsexpert Björn Deusings in zijn...

19/03/2025

Entrepreneurial thinking

By Craig Anderton. These days, artists have to do everything themselves. How do we get teamwork back into the industry?

10/03/2025

The AI system generated a track that was maybe a “7 out of 10,” Edwards said.

“But in the back of my head I was like, ‘But the reason you go to Hans Zimmer is for 10 out of 10,’” he added.

AI generated a “7 out of 10” track. “But the reason you go into Hans Zimmer is for 10 out of 10,” says Gareth Edwards.

24/02/2025

I started reading this book a few months ago. The introduction is already so confrontational that it's difficult to continue. However, the subject matter is more relevant than ever before. I will carry on reading today.

20/01/2025

Paul Schrader is sounding off in support of using ChatGPT to come up with ideas for films.

03/01/2025

The surprising link between cultural outings and depression
The study published in The British Journal of Psychiatry examined data on 2,000 British adults over the age of 50 over a 10-year period. After analyzing information on their health and lifestyle, a clear pattern emerged. When people go out to enjoy a movie, show, or museum regularly, their chance of suffering from depression decreases dramatically.

Just one such outing every few months cuts your risk of depression by 32 per cent. Make enjoying some culture a monthly habit, and your risk of depression falls by nearly half (48 per cent).

Looking for an easy but impactful new year’s resolution? Do this once a month in 2025 and you’ll cut your risk of depression in half.

03/01/2025

I Used to Have a Plan

In "I Used to Have a Plan," Alessandra Olanow shares her personal journey through the unexpected twists and turns of life, exploring themes of self-discovery, resilience, and the importance of embracing uncertainty. Through a blend of illustrations and reflections, Olanow offers readers insight into her experiences and the lessons learned along the way. Here are ten key lessons and insights from the book:

1. Embracing Uncertainty: Olanow emphasizes that life often deviates from our carefully laid plans. She encourages readers to embrace uncertainty as a natural part of life, suggesting that flexibility can lead to unexpected opportunities and growth.

2. The Value of Self-Reflection: The book illustrates the importance of taking time for self-reflection. Olanow encourages readers to pause, evaluate their feelings, and understand their desires, which can lead to greater clarity and purpose in navigating life's challenges.

3. Finding Joy in Imperfection: Olanow shares her realization that perfection is unattainable. She encourages readers to find beauty and joy in imperfection, recognizing that flaws and mistakes are integral to the human experience and can lead to personal growth.

4. Redefining Success: The author challenges conventional definitions of success, promoting a more personal and individualized understanding. Olanow advocates for defining success on one's own terms, based on personal values and aspirations rather than societal expectations.

5. The Power of Vulnerability: Olanow discusses the strength found in vulnerability. By sharing her struggles and uncertainties, she fosters connection and authenticity, reminding readers that vulnerability is a source of courage and resilience.

6. The Importance of Community: Throughout her journey, Olanow highlights the significance of building and relying on a supportive community. She emphasizes that connections with others can provide strength, encouragement, and perspective during difficult times.

7. Learning from Failure: The book underscores that failure is an essential part of growth. Olanow encourages readers to view setbacks as valuable learning experiences that can lead to new paths and insights, ultimately contributing to personal development.

8. Cultivating Mindfulness: Olanow promotes the practice of mindfulness as a way to stay grounded in the present moment. By focusing on the here and now, individuals can better navigate life's uncertainties and appreciate the small joys that come their way.

9. Rediscovering Passions: The author encourages readers to reconnect with their passions and interests, even if they have drifted away from them. Engaging in activities that bring joy can help rekindle a sense of purpose and fulfillment.

10. Accepting Change: Finally, Olanow stresses the inevitability of change and the importance of accepting it. Rather than resisting change, she advocates for an open mindset that welcomes new experiences and adapts to life's evolving landscape.

In "I Used to Have a Plan," Alessandra Olanow offers a heartfelt exploration of navigating life's unpredictability. The ten key lessons summarized here reflect her insights on embracing uncertainty, finding joy in imperfection, and redefining success. Through her personal journey, Olanow inspires readers to cultivate resilience, authenticity, and a deeper connection with themselves and others.

BOOK: https://amzn.to/40bBy4c