The Digital Diet

In this episode, I talk about:The Upwork Research Institute’s global study revealing the impact of AI on workloads and productivityThe disconnect between managerial expectations and employee realitiesHow increased pressure is leading to employee overwhelm, burnout and quitting jobsWhy organisations are using freelancers to bridge the full-time employee skills gap and meet productivity targetsThe importance of AI training and upskilling yourself to futureproof your jobWhy learning by doing is better than simply learning the theory of AIHow to engage with AI and provide feedback to managers to ensure AI is leveraged in the best way within your organisationThe AI Learning ChallengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/034 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:The evolution of email from a rapid communication tool to a source of daily anxiety and stressWhy managing multiple email accounts leads to email overloadThe fallacy of never-ending storage and how you end up keeping emails you don’t want or needThe impact of email on marketing and the rise in unwanted emails, spam emails and data breachesHow bad email etiquette increases the volume of email that you receiveWhy email notifications grab your attention, distract your focus, and stress you outHow to consolidate and manage multiple email accounts to reduce unnecessary overwhelmHow to declutter your inbox by setting up folders, unsubscribing from and deleting unwanted emails, and organising emails you want to keepHow to manage the flow of incoming email using inbox rules and add-on toolsThe importance of resetting email notifications and establishing dedicated times for checking email throughout the dayThe 5 Email Unsubscribe ChallengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/033 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why smartphones stress you out, from constant notifications to the expectation that you’re always-on and always available, and how this impacts your mental healthThe challenge of maintaining data privacy when using smartphones to store or manage personal, health, and financial dataHow social interaction has decreased and loneliness has increased as smartphone ownership has risenWhy smartphones are the ultimate distraction, affecting your focus and productivityThe rise of dumbphones – simpler phone models with basic features and less connectivity than modern smartphones – and Newtro, the trend of reinventing retro cultural artifactsWhy dumbphones are inherently appealing in the digital age and the benefits of owning one, from easier to use interfaces and better data security, to lower running costs, nostalgia, and the desire to live a digitally minimalist lifestyleHow to decide if you’re ready for a dumbphone and the steps to make the transition from a smartphoneThe 24 Hour No Smartphone ChallengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/032 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Guidance issued by the UK Department for Education encouraging schools to ban mobile phones during the school dayThe rise of smartphone ownership among children and its effects on screen time, ability to focus, mental and physical wellbeing, academic performance, social interaction, online safety and data privacyThe potential impact of a school mobile phone ban on the learning environment, children’s academic performance, and their overall wellbeingThe role and responsibility of tech companies and online platforms in protecting children from harmful or age-inappropriate online contentPractical advice for parents on how to navigate new school policies and effectively communicate the rules, their purpose, and the implications of failing to adhere to policies to childrenThe School Mobile Phone Policy Challenge Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:New research revealing a link between social media use, nightmares, and poor mental health outcomes such as anxiety and depressionThe Social Media Nightmare-Related Scale and how the intensity of your social media use predicts the frequency of social media-related nightmaresTheories about why we have dreams and nightmares, including the Continuity Hypothesis of Dreaming and the Neurocognitive Model of Nightmare EtiologyHow nightmares impact your sleep quality, mental health and wellbeingHow to reduce the time you spend on social media to avoid nightmares and boost your mental healthThe Dream Journal ChallengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/030 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:How digital devices are impacting your sleeping habits and could be depriving you of a proper night’s sleepThe science of sleep and how you cycle between two phases – REM sleep and non-REM sleep – in 90-minute sleep cycles throughout the nightWhy the duration of your sleep matters just as much as the quality of your sleepThe importance of sleep for mental health, emotional regulation, willpower and impulse control, focus and concentration, weight, and physical growth and repairHow a lack of sleep increases your risk for every major disease in the Western world, could be ageing you faster, and even shortens your lifespanHow much sleep the experts say you need and why you need to be consistent each nightThe pros and cons of napping and how to take the perfect nap5 tips to improve your sleep hygiene and get a better night’s sleepThe 7-Day Bedtime ChallengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/029 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why so many women are not taking their full annual leave entitlement each yearWhy women find themselves still working while on vacationThe importance of taking regular holidays for your mental and physical healthBarriers to taking regular time off, from low annual leave entitlement to busy work schedules and workplace cultures that expect you to be “always on”How a lack of trust in coworkers or failing to empower teams to manage work in your absence could be preventing you from switching offHow to prioritise taking your full holiday entitlement each yearThe ideal holiday length for relaxation, according to researchHow to communicate that you’re taking time off and effectively delegate work to your team or coworkersEstablishing boundaries with work and managing expectations around contact during time offDitching work devices and switching off from work to maximise relaxation and enjoyment on holidayThe Annual Leave Request ChallengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/028 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why balancing working and parenting is extra hard for mums during the summer holidays“Mum guilt” and the conflict between caring for your kids and performing well at workThe importance of communication and transparency when juggling working from home with childcareHow to create a structured schedule that keeps kids stimulated and entertained so that you can focus on work when you need toIdeas for creative time, outdoor play, educational activities, skill-based games, and physical tasksInvolving your kids in work tasks to avoid feelings of resentment or rejectionScreen time limits for children and ways you can maximise screen time quality and safe use of digital devicesLeaning on the village and sharing childcare responsibilities with other parentsThe 1 Day Schedule ChallengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/027 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why you can’t always rely on GPS to send you the right wayThe hilarious story of Noel Santillan, aka The Lost Tourist, and how GPS led him astray during a bucket list trip to IcelandHow using GPS technology frequently could be shrinking your brainPlace cells, grid cells, and the science behind your “inner GPS” or how you navigate without GPS devicesHow to protect and preserve your natural wayfinding abilitiesThe No GPS ChallengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/026 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:The phenomenon of AI hallucinations – false or misleading information that is presented as factHow and why AI hallucinations occur with platforms such as ChatGPT6 hilarious and scary examples of ChatGPT hallucinations, including:Lying about how many people survived the sinking of the TitanicFabricating scientific references to support the idea that cheese is bad for your healthWriting a New York Times opinion piece about why mayonnaise is racistMaking up a historical French KingWriting a rave review for the ill-fated Fyre FestivalInventing a world record for man walking on waterWhy you should still fact-check ChatGPT’s responses, despite improvements in the AI’s accuracyView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/025 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why AI voice assistants are almost always female and how this perpetuates harmful gender stereotypesThe reason tech companies struggle to create accurate male AI voice assistants and the future of AI voice technology5 hilarious times that Amazon’s AI assistant, Alexa, has misbehaved, including:Recommending a dangerous challenge to a childBuying a $160 dollhouse (and cookies!)Allowing a parrot to make a purchaseMisunderstanding a command and playing explicit contentThrowing a late night party while its owner was outWhat you can learn from these cautionary tales and how to safeguard yourself against your own Alexa assistant going rogueThe Alexa settings check-up challengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/024 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:The rising trend of quitting social mediaThe most common reasons for deciding to quit social mediaWhy giving up social media is so hardThe 7-step game plan to help you successfully quit social media, including:Understanding your personal “why” for quittingDefining what quitting means for youDeciding which social media platforms to quitSetting a realistic quit datePreparing yourself and your connections for your departureRemoving social media from your life on quit dayLiving your best life without social mediaView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/023 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why everyone should consider doing a social media detoxThe benefits of taking a break from social media for your mental and emotional wellbeingHow long a social media detox should be and how often you should take breaks from social platforms5 action steps to successfully take a break from social media, includingChoosing between a break from all social media or specific social media platforms/appsDeciding how long your social media detox will lastPreparing yourself and your connections for your absence in advanceDeleting social media apps and disabling notificationsFinding alternative activities to occupy your timeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/021 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why everyone should actively curate their social media experience6 practical tips to curating your social media experience, includingBeing authentic in posted contentSwitching off validation mechanismsConsciously reacting to other people’s content‘Marie Kondo-ing’ your connections and subscriptionsEnabling personalised ads or paying to avoid themTurning off unnecessary notifications5 action steps to reduce the amount of time you spend on social media, including:Understanding your current social media useSetting realistic targets for social media screen timeEstablishing rules and boundaries for social media useUsing physical and digital blocking toolsLogging out of social media apps between sessionsView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/021 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why choosing to quit or  take a break from using social media is such a significant decisionHow your personal social media habits and online experience influence your decisionThe importance of time alone and away from social mediaHow to tell when you need to take a break from social mediaThe biological stress response to social media overexposureHow to decide if you should quit, cut down, curate or take a break from social mediaThe downloadable decision chart and important questions to ask yourself when deciding how you will use social mediaView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/020 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:How social media is making you more connected but less sociable by replacing your real life relationships with lower quality connectionsYour innate biological desire for social connection and why loneliness feels so uncomfortableThe surprising impact of loneliness on your mental and physical health, and why we’re in the middle of a loneliness epidemicThe important difference between loneliness and choosing to be aloneDunbar’s number and how many people your brain has the capacity to maintain stable social relationships with at any one timeHow relationships shift over time and significant life changes as you get older can create distance between you and your friendsWhy social media makes you feel closer to people than you actually are, and how this affects your perception of the number and quality of your relationshipsThe difference between acquaintances and real friends – and how to spot the differenceHow to tell if you’re lonely and practical steps for tackling loneliness with, and without, using technologyThe conversation connection challengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/019 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:The dramatic difference between how you behave online and how you behave offlineHow social exchange theory might explain why you are more extroverted online than you are in real life, and how innate reward and survival mechanisms cause you to overshare information about yourself on social mediaWhy the way you use social media is feeding the algorithms and inadvertently creating the negative experiences you have onlineHow social media is encouraging you to compete, instead of connect, with other people by prioritising features that promote ranking behaviours above linking behavioursThe creation of echo chambers on social media that reinforce your existing world view and make you less tolerant of other people’s perspectives and opinionsWhy proper conversations are important for self-reflection and the development of empathy but declining thanks to social media eroding our willingness to socialise and driving us to stick to lighter topics in real life discussionsHow presenting a highly-curated version of yourself online and not allowing yourself to be vulnerable has made you less forgiving of other people’s mistakes and flawsThe reason why negativity and negative emotions spread so quickly across social networks, even when there is no direct contact between usersHow social media offers you anonymity, invisibility, and asynchronicity that leads to a minimisation of authority online and a belief that there are no real life consequences for your online actionsThe reason social media algorithms amplify the worst human traits to grab your attentionHow to be kinder on social media and present the most authentic version of yourselfThe 7 day conscious, conversational, and constructive social media challengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/018 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why research into the link between social media and mental health is flawed, and the reason that experts can’t agree whether social media is good or bad for youThe dangers of skim reading misleading news headlines about the impact of social media on mental healthWhether social media companies and national governments have a responsibility to protect us from the harmful effects of social media on our mental healthThe important difference between causation and correlation, when it comes to discussing mental health issuesWhy it’s difficult to measure the impact social media has on our mental health, and what data social media companies already have about the way their platforms negatively affect usersThe highly individualised nature of your experience on social media, and why you must take responsibility for curating a more positive experience for yourselfWhat we know about the links between social media and changes in mood, depression, anxiety, suicide and self-harm, body image, and lonelinessThe reasons why social media might be making you feel depressed, anxious, self-conscious, or lonely, and what to do if you’re concerned about yourself or someone you knowThe definition of social media addiction and why it’s more than simply spending too much time onlineHow social media provides a space for online communities and text-based support that can benefit your mental healthMy personal struggles with depression and anxiety, and how social media has both helped and hurt meThe 7 day social media and mental health journalling challenge View show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/017 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:Why the answer to the question “how much time should I spend on social media?” is not a straightforward oneUncovering whether it’s yourself or others in your life who think that you are spending too much time online and what this means for your relationshipsUnderstanding the reasons you use social media and the distinctions between work and personal use, and temporary vs. permanent increases in screen timeThe importance of knowing how your social media use affects your mental and emotional healthDeciding for yourself how much time you are comfortable spending on social mediaWhat the research says and expert recommendations for daily social media useThe 7 day social media time audit challengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/016 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds

In this episode, I talk about:The reason you’re still going on social media, despite turning off all notifications, taking a digital detox break, or deleting your accountsThe four happiness hormones – dopamine, serotonin, oxytocin, and endorphins – and how they work together to ensure the survival of the human raceHow social media mimics your real life experiences, affecting your natural levels and sources of these neurohormonesThe surprising connection between survival behaviours and pleasurable feelings, and why your brain has created internal triggers for going on social mediaThe 7 day internal triggers challengeView show notes including links to all the resources and tools mentioned: https://thedigitaldietcoach.com/015 Get your free #TechTimeout Challenge 30 Day Digital Detox Guide Keep in touch with me:Visit my website at thedigitaldietcoach.comJoin the digital wellness community at The Digital Diet LoungeSubscribe to my newsletter, UnpluggedEmail me at podcast@thedigitaldietcoach.comConnect with me on Instagram @thedigitaldietcoach or LinkedIn ----------------------------------------Music by FASSounds