Dr. Aditi Nerurkar

I'm not saying, again, this is not about becoming a digital monk.

At night, when you're going to bed, keep your phone off your nightstand.

It is simply about decreasing your reliance on your devices.

I know it's radical, but it works.

In fact, studies show that it's not abstinence that works for mental health and well-being when it comes to technology, but rather decreasing your reliance.

Keep it away.

So first thing in the morning when you wake up, you are not checking your phone because that has a influence on your brain cascade and all of the hormones and neurotransmitters.

So that's the first boundary.

The digital boundary is geographic.

Keep your phone off your nightstand.

Keep it in another part of the bedroom.

And when you're working during the day,

I'm not saying, again, this is not about becoming a digital monk.

To decrease that sense, I call it the primal urge to scroll because it's your amygdala.

It is simply about decreasing your reliance on your devices.

When you're scrolling, what you're doing is the same thing that cave dwellers did when you would have that night watchman scanning for danger while the tribes slept.

In fact, studies show that it's not abstinence that works for mental health and wellbeing when it comes to technology, but rather decreasing your reliance.

Now we are all our own night watchman.

So when we feel that sense of stress and hypervigilance and feeling unsafe, which is what the amygdala's job is, you scroll.

So that's the first boundary.