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Technology For Mindfulness

Updated 9 days ago

Society & Culture
Technology
Philosophy
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Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness and the use of technology in the modern age on the Technology For Mindfulness Podcast. Show notes can be found at TechnologyForMindfulness.com/, and you can also follow us at https://twitter.com/TechForMindful and https://www.facebook.com/TechnologyForMindfulness/. Come back often and feel free to subscribe in iTunes or add the Technology For Mindfulness Podcast to your favorite podcast application. Find more information at http://TechnologyForMindfulness.com/. For information regarding your data privacy, visit Acast.com/privacy

Read more

Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness and the use of technology in the modern age on the Technology For Mindfulness Podcast. Show notes can be found at TechnologyForMindfulness.com/, and you can also follow us at https://twitter.com/TechForMindful and https://www.facebook.com/TechnologyForMindfulness/. Come back often and feel free to subscribe in iTunes or add the Technology For Mindfulness Podcast to your favorite podcast application. Find more information at http://TechnologyForMindfulness.com/. For information regarding your data privacy, visit Acast.com/privacy

iTunes Ratings

66 Ratings
Average Ratings
62
4
0
0
0

LOVED BEING GUESTS ON THIS PODCAST

By Provlovemav - Apr 25 2019
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We had such an incredible time chatting with Robert. Thank you for having us! We loved this episode!

Plotnick is fine

By Livingphil - Jul 19 2018
Read more
Good listen

iTunes Ratings

66 Ratings
Average Ratings
62
4
0
0
0

LOVED BEING GUESTS ON THIS PODCAST

By Provlovemav - Apr 25 2019
Read more
We had such an incredible time chatting with Robert. Thank you for having us! We loved this episode!

Plotnick is fine

By Livingphil - Jul 19 2018
Read more
Good listen
Cover image of Technology For Mindfulness

Technology For Mindfulness

Latest release on Apr 06, 2020

Read more

Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness and the use of technology in the modern age on the Technology For Mindfulness Podcast. Show notes can be found at TechnologyForMindfulness.com/, and you can also follow us at https://twitter.com/TechForMindful and https://www.facebook.com/TechnologyForMindfulness/. Come back often and feel free to subscribe in iTunes or add the Technology For Mindfulness Podcast to your favorite podcast application. Find more information at http://TechnologyForMindfulness.com/. For information regarding your data privacy, visit Acast.com/privacy

Rank #1: Reducing the screen time at home

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Over the years through Technology for Mindfulness and as a teacher, martial artist, and technology developer, we’ve helped countless people learn how to become aware of, confront, and ultimately win their invisible wars with technology. We’ve worked with people from all walks of life. And from professionals to college students, the one group that I’ve found having the most difficulty with technology is parents.

Parents are in a particularly tricky position when it comes to dealing with tech. They have all the individual struggles as adults in a technology-driven world. Constant distractions at work and home, the incessant feeling of needing to be “on” at all times, creating an ever increasing dependence on their smartphones to manage their lives. And at the very moment they are dealing with their own obstacles with managing tech, they look up from their phone and see their children mindlessly scrolling social media or glued to their tablet watching who knows what on YouTube. Parents feel doubly responsible - like they’re fighting their war on multiple fronts.

On one hand, parents tell me they are really concerned. They are wondering what the effects of so much screen-time will have over time, they are concerned about their children’s social skills (and possibly the lack thereof), and they are fearful about the unknown dangers lurking online. On the other hand, they can’t imagine life without technology, and to be honest, they don’t necessarily want to. Besides, in truth, it plays a major role in their own lives, and it is increasingly embedded into their children’s world as well. Teachers are using Google Classroom for assignments, their schoolwork is all done on tablets, the internet is a key research tool, email is used for communication, all their friends are online, and social media is often their only social interaction. 

Parents get that technology is here to stay and they’re ultimately okay with that. The problem, however, is not knowing how to use tech in a way that is healthy rather than destructive, disruptive, or toxic. Specifically they’re asking how do they allow their kids to enjoy technology without letting it consume them? How to encourage healthy behaviors? How to instill boundaries?

At the end of the day, what I hear from parents is the same thing all parents have wanted for ages. To raise healthy, well-adjusted kids that will grow into healthy, successful adults. In order to do that in our modern world, it means understanding how to take control of technology, instead of letting it be in control of them. 

The questions sound simple enough, but you’d be surprised to know how many parents simply don’t know where to start. The idea of balance sounds great, but how to get there seems impossible. They see the opposite ends of the spectrum: take their phones and tablets! Cut off the wifi! Or let them use tech like every other child, cross their fingers, and hope for the best.

What I teach is the how. And what I’ve learned through my own personal experiences and training as a martial artist, is that it’s not about removing technology or even managing your children’s screens. You see, I have come to agree that tech has a use and place in our world. But, if we’re not aware of how we’re using it, why we’re interacting with it they way we are, it controls us. So again, the answer isn’t limiting screen time - it’s managing HOW and WHY it’s used.

That’s where mindfulness comes into play. While it may seem like an unrelated concept, at its core, mindfulness is simply about becoming aware of your behaviors, thoughts, and habits in the moment and without judgment. As you become more aware of yourself, you can start to make wider choices about how to act. Or, as I learned in my martial arts training, you can train yourself to do something different. And you can pass on that wisdom to your children, whether by example through your actions or through explanation or both. Here’s an example between you and me:

Take a moment and think about how you’ve witnessed your children use and interact with technology. Try to remove judgment and simply recall your observations. Chances are you’ll see a lot of their behavior is reactive. Your child gets a YouTube notification, suddenly they’re lost on their phone for hours. They get an alert from Instagram and they abruptly stop mid-conversation with you to text their friends. That familiar ping has become almost like a remote control, directing your child’s behavior with every notification. 

As you look back, you can agree that eventually their behavior moves from reactive to habitual. Suddenly, it’s not just about responding to notifications, but it has evolved into a (subconscious) attachment to their phones. The phone comes to the dinner table, to the bathroom, to the family meeting, to the car, to the grocery store. You notice them absent-mindedly picking up and mindlessly scrolling when they’re bored, have a moment of quiet, or even in the middle of a conversation. Oftentimes, it seems as if they don’t notice or even have a true purpose for picking up and checking their phones.

So what usually happens when you notice this behavior? You move into a reactive state yourself. When you hear the notification, you tell them not to pick up their phone. You find yourself saying “put your phone away” or “leave your phone in the house/car” when you see them reaching for it. You’re reacting to their behavior and they in turn start reacting to you. You’re suddenly the villain because you’re not just fighting your child, you’re fighting the habit your child doesn’t even recognize. 

If you want to see real change and improvement in your child’s relationship with technology, you must first help them to become aware of their behaviors, just as you are. They need to learn to recognize their own behaviors, and take stock of their own interactions. And this isn’t accomplished when emotions are high and everyone is responding to each other’s actions. It’s done in the calm, in between moments.

In these moments you have the power to help your child develop self-awareness. You have the opportunity, not to restrict and demand, but to open a dialogue, to care and teach the principles so they are able to develop their own ability to act on their own. In doing so, you’re providing more than behavior change, you’re setting the foundation for success throughout their lives.

You can’t force someone into mindfulness, it is a practice they must develop on their own, but as a parent, At its core, mindfulness is power. Those who practice it have a unique advantage above the rest. And while you can’t force someone to become more mindful, as a parent, you can help guide your children to a place where they become consciously aware of how they are using technology which is the first step to change.

If you were to take a moment and think about the way you use and interact with technology and the way you’ve witnessed your children do the same, you’d noticed most of it is reactive. You get a notification for a work email and you immediately pick up your phone. Your child gets a DM from a friend on Instagram, they pick up their phone. Subtly, and oftentimes not so subtly, people become a puppet to their phone’s demands.

If you watch long enough, you’ll eventually notice that behavior moves from a reactive state to a habitual one. The phone comes to the dinner table, to the bathroom, to the family meeting. You absent-mindedly pick up your phone when your bored, have a moment of quiet, are in the middle of a conversation. You end up on an app and don’t know why you’re on it or even how you got there. 

So you see, it’s not necessarily that technology is bad. We’ve just let it get to a point where it controls us. And we see that control manifesting the most in our children.

If you want to take control of your technology, you want your kids to have boundaries, and you want to reap the potential benefits that technology can provide, it starts with taking a really hard look at how you’re using it. You’ve got to be real and honest so you train your mind to perform differently. That’s how you begin to set a better example for your children and help them develop their own awareness as well. 

Once your child begins to change their behaviors, your family will begin to change for the better.

Parents tell me that they feel like they have their children back, that they see healthier technology use, and most importantly, they see increasing moments of connection where they are focused and more present.  

The best part of all is, mindfulness has a trickle effect. As you encourage, guide, and help your children become more mindful of their technology use, ultimately you become more aware of your own. It becomes a goal that you’re not just pursuing for your children, but that you are all working together as a family. 

Parents have shared the feeling of joy that comes along with family meals together, pockets of time without screens, and a new-found sense of security that they’ve provided their children with the tools to manage their own screens and behaviors. 

When it comes down to it, love it or hate, technology is here to stay. We must co-exist with it and beyond that, use it to our advantage in service of ourselves and our lives. We’re not after a world without technology. We’re determined on creating one where we can use technology mindfully. 

My work is centered on helping parents bring that awareness and mindfulness to their families. Through sharing exercises and practical tactics, I aim to give both parents and their children a way to hold their technology use up to the light, examine where they can improve, and make a plan of action to change for the better. 

So I’d like to ask for your help. After more than 50 episodes, we’re launching a new product! But we want to make sure we give our listeners best value possible. If you go to askmindful.com, we have a short questionnaire that will help us build the best product possible for you. Plus, when you answer, you’ll get a free guided meditation exercise to help you stay focused and avoid distractions when using your smartphone. Just go to askmindful.com now and thank you in advance! That’s askmindful.com

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Oct 28 2019

16mins

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Rank #2: A Mindful 2019: A Technology for Mindfulness Special Episode

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As we prepare for 2019, we often reflect and think about the year that's gone. We think about what we achieved and didn't achieve and what we would like to do in the next year. When it comes to using technology mindfully, there are a few ways that you set goals and habits to achieve mindfulness, productivity and quality time. Here are 5 ways that you can set yourself up to use technology more mindfully in 2019:

1. Take some time to observe your experiences with technology.

This is the most important step as it's where you deploy awareness around your use of technology. Identify what you'd like to change in your behaviour. Do you want to spend less time browsing on the internet at work for non work related things because you find that your workload becomes heavier as the week progresses due to lack of productivity? Perhaps you'd like to not take your smartphone to the dinner table as it distracts you from quality time with your loved one. These are behaviours you should take the time to observe as it will be the foundation to understanding your relationship with technology and how to be more mindful in your use of it. 

2. Write these goals down.

Another important step as this will serve as a frequent reminder for what your goals are. The main reason why New Years Resolutions fail is that we forget what these are by February. Writing this down will consolidate on what's the most important to you and serve as a frequent reminder. When you're reminded of these goals - you place yourself in a position where you're most likely to succeed.

3. Come up with a concrete plan of action

Now that you're written your goals down, how can you come up with a plan of action to ensure these goals can be executed? 

4. Develop Mindfulness Habits

Recently, we released a course called Tap Into Mindfulness - which is a sequence of systematic exercises that aids you to not only be aware of your habits around technology but also assists you in how to create mindfulness habits around your use. There is both a student and teacher's edition and currently it's on sale for $10 and $25. 

5. Have a gentle attitude towards yourself

It takes a while to form a new habit so be kind and patient with yourself as you navigate your way through this. Stopping altogether and giving up won't form a new habit but persistence will. 

On each episode of the Technology For Mindfulness Podcast, Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness & the use of technology in the modern age. Show notes can be found at TechnologyForMindfulness.com/. Come back often & feel free to subscribe in iTunes or add the Technology For Mindfulness Podcast to your favorite podcast application.

Follow us on:

https://Twitter.com/TechForMindful

https://Facebook.com/TechnologyForMindfulness

Subscribe to the Technology For Mindfulness Podcast via:

iTunes: apple.co/2opAqpn

Stitcher: https://www.stitcher.com/podcast/robert-plotkin/technology-for-mindfulness

TuneIn: https://tunein.com/podcasts/Technology-Podcasts/Technology-For-Mindfulness-p963257/

YouTube: https://youtube.com/channel/UCadmsqRjuiilNT5bwHFHDfQ

RSS: https://feeds.feedburner.com/TechnologyForMindfulness

Music courtesy of Tobu - Colors [NCS Release]

youtu.be/MEJCwccKWG0

www.7obu.com

@7obu

www.facebook.com/tobuofficial

www.twitter.com/tobuofficial

www.youtube.com/tobuofficial

For information regarding your data privacy, visit Acast.com/privacy

Dec 31 2018

25mins

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Rank #3: Ep. 3 - Dr. Judson Brewer, Director of Research, Center for Mindfulness

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Dr. Judson Brewer joins host Robert Plotkin to discuss mindfulness training for addiction. Brewer is a thought leader in the ‘science of self-mastery,” having combined nearly 20 years of experience with mindfulness training with his scientific research therein. He has published numerous peer-reviewed articles & book chapters, spoken at international conferences, & his work has been featured in 60 Minutes, TEDx, Time Magazine, Forbes, the BBC, NPR, BusinessWeek & others. He is Director of Research at the Center of Mindfulness & an associate professor in medicine & psychiatry at the UMass Medical School. He is also adjunct faculty at Yale University School of Medicine & a research affiliate at MIT. A psychiatrist & internationally known expert in mindfulness training, Brewer has developed & tested novel mindfulness programs for addictions, including both in-person & app-based treatments (cravingtoquit.com/). He has also studied the underlying neural mechanisms of mindfulness using standard & real-time fMRI. Connect with Dr. Judson: thecenterformindfuleating.org/Judson-Brewer/ On each episode of the Technology For Mindfulness podcast, Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness & the use of technology in the modern age. Show notes can be found at www.technologyformindfulness.com/podcast.Follow us on:Twitter.com/TechForMindful Facebook.com/TechnologyForMindfulness/Subscribe Here:iTunes: http://apple.co/2opAqpnStitcher: http://www.stitcher.com/podcast/robert-plotkin/technology-for-mindfulnessSoundCloud: https://soundcloud.com/technologyformindfulnessTuneIn: http://tunein.com/radio/Technology-For-Mindfulness-p963257/YouTube: https://www.youtube.com/channel/UCadmsqRjuiilNT5bwHFHDfQRSS - http://feeds.feedburner.com/TechnologyForMindfulnessMusic courtesy of Tobu - Colors [NCS Release] www.tobumusic.com/youtu.be/MEJCwccKWG0@7obuwww.facebook.com/tobuofficialwww.twitter.com/tobuofficialwww.youtube.com/tobuofficial
For information regarding your data privacy, visit Acast.com/privacy

Apr 18 2017

51mins

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Rank #4: Ep. 5 - Tiffany Shlain, Emmy-Nominated Filmmaker Behind "Technology Shabbat"

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For the past eight years, Emmy-nominated filmmaker Tiffany Shlain, her husband & two children have embraced "Technology Shabbat", a modernized version of the Jewish day of rest, where they break away from digital screens & other technology for 24 hours. Shlain joins host Robert Plotkin to discuss how "Technology Shabbat" works & doesn't prevent her & her husband from embracing technology in their everyday lives. Tiffany Shlain is an American filmmaker, author, & public speaker regarded as an internet pioneer for her work, including founding the Webby Awards, co-founding the International Academy of Digital Arts & Sciences & running the Moxie Institute Film Studio & Lab. She lives in Northern California with husband Goldberg whom she frequently collaborates with on art installations & other projects. Connect with Tiffany: http://www.moxieinstitute.org/technology_shabbats. On each episode of the Technology For Mindfulness podcast, Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness & the use of technology in the modern age. Show notes can be found at www.technologyformindfulness.com/podcast. Follow us on: Twitter.com/TechForMindful Facebook.com/TechnologyForMindfulness/ Subscribe Here: iTunes: http://apple.co/2opAqpn Stitcher: http://www.stitcher.com/podcast/robert-plotkin/technology-for-mindfulness SoundCloud: https://soundcloud.com/technologyformindfulness TuneIn: http://tunein.com/radio/Technology-For-Mindfulness-p963257/ YouTube: https://www.youtube.com/channel/UCadmsqRjuiilNT5bwHFHDfQ RSS - http://feeds.feedburner.com/TechnologyForMindfulness Music courtesy of Tobu - Colors [NCS Release] www.tobumusic.com/ youtu.be/MEJCwccKWG0 @7obu www.facebook.com/tobuofficial www.twitter.com/tobuofficial www.youtube.com/tobuofficial
For information regarding your data privacy, visit Acast.com/privacy

Jul 17 2017

27mins

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Rank #5: 56: Teru Clavel - Technology Use in Classrooms Around the World

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In episode 56, Teru Clavel—author, speaker, and global mom—joins us for a discussion about world-class education for kids and the role that technology plays in the classroom. Together, we discuss the difference between learning with and without computers, tablets, and other forms of technology, and how that affects kids’ retention rates. 

Teru Clavel’s upcoming book World Class which is set for release on August 20, is a mix of a memoir, research, and takeaways. In this book, she takes us on the journey of raising her kids in 3 different countries. She explains how every education system (and it’s technology use) is very different based on its history and culture. What’s most important is that we all learn from one another, and grow in ways that will benefit kids in the school system. 

Resources: 

Teru Clavel’s Website

World Class by Teru Clavel - out August 20th

Teru Clavel’s Twitter

Teru Clavel’s Facebook Page

Teru Clavel’s Instagram

Teru Clavel’s LinkedIn

Teru Clavel’s YouTube Channel

Some Questions I Ask: 

  • What have you learned from kids around the world? (4:48)
  • How do cultures around the world handle kids’ use of technology? (9:51)
  • How is technology introduced to children in schools? (11:41)
  • What can teachers do at school to help with technology use in the classroom? (30:11)
  • What key things have you learned from your experiences around the world? (37:54)


What You’ll Learn: 

  • What strategies help mindfully separate your work-life from your home-life. (0:54)
  • Examples of how culture affects education systems around the world. (5:38)
  • What the US could learn from other countries. (15:01)
  • What “personalized learning” really means in the classroom. (18:10)
  • About the correlation between children’s technology use, learning outcomes, and overall development. (21:47)
  • How using technology to learn impacts long-term retention. (36:44) 
For information regarding your data privacy, visit Acast.com/privacy

Jul 29 2019

45mins

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Rank #6: 62: Nina Hersher - Finding Community in the Digital Wellness Space

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In episode 62, Nina Hersher joins us for a conversation about finding a community focused on digital wellness. Nina is a co-founder of Digital Wellness Collective, a unique organization where people working together on digital health and wellbeing can collaborate with each other, meet one another, share experience, support each other, promote one another’s work, and so much more. 

Nina Hersher is the co-founder of the Digital Wellness Collective. She holds her Master of Social Work with an individualized degree in Digital Culture and Program Development. She’s also an international speaker and meditation teacher. She is a digital wellness expert working with individuals and companies on technology usage to increase productivity, efficiency, and self-care. 

Some Questions I Ask: 

  • What is the Digital Wellness Collective? How did it get started? (5:24)
  • Why are some places more interested in digital wellness than others? (11:06)
  • What is National Day of Unplugging? When is it? (18:09)
  • Are there any trends that you’re seeing for the digital wellness movement? (27:31)


In This Episode, You Will Learn: 

  • Robert’s weekly tip. (3:40)
  • How Digital Wellness Collective is spreading across the world. (9:46)
  • The top 3 benefits of becoming a member of Digital Wellness Collective. (13:19)
  • How unplugging can lead to inner peace. (21:31)
  • What the difference is between “healthy tech” and “anti-tech.” (34:40)


Resources:

Digital Wellness Collective

Digital Wellness Collective - TFM

Digital Wellness Collective – Get Involved

Digital Wellness Collective – Instagram

Digital Wellness Collective - Facebook

National Day of Unplugging

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Oct 21 2019

40mins

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Rank #7: 47: Paul Minors - Technology for Productivity, Optimising Time and Income

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After being a guest on his show, The Paul Minors Podcast, I just had to interview the host himself to be on Technology For Mindfulness. Paul is obsessed with productivity, automation, optimising his time and income so he can live on his own times.

Tip of the Day: Task Batching

It’s productive and cuts down on the mental switching which can be so draining and stressful. Here are a couple of pointers that I do when it comes to batching to help me be more productive. Here are two examples of how task batching can be done:

Responding to Messages: This applies to messages like email especially if you run a business, I put calendar appointment for responding to certain types of messages like Accounting or Marketing. Breaking these up into titles really helps as when an email comes in about that particular title, I drag those emails in to those calendar appointments as an attachment so when it comes time to respond to Marketing emails, I’ll open that email in that appointment and run through them. Because I’m focused on marketing at that time, I can get through those tasks because I’m focused on the one task of marketing and I can respond in a productive way.

Calendar Appointments for Tasks: I schedule an appointment for a particular kind of tasks I need to complete. So let’s say for instance, this task is again, Marketing. Even though there may be no emails or outstanding items around marketing, I can use this time to tackle my marketing to do list. This will help switch my mental focus to tasks of that type during that period of time.

Some of the questions I ask:

  • For people who are feeling overwhelmed or are getting very distracted by technology during the day, what would be an easy thing they could do to be more productive? [3:46]
  • What are some of the tools or processes you should apply to where you are at? [6:53]
  • Suggestions around batching tasks? [14:46]
  • Some of the mental disadvantages of switching tasks and multi tasking [21:25]
  • How do you not get too hung up on categorisation? [22:47]
  • How written records can be really useful as a monitoring and sanity check [26:15]
  • Be objective, data based, scientific and non judgmental when it comes to analysing your task management [27:49]
  • Can you talk about trade offs, suggestions or strategies between having everything on your calendar for personal and professional? [29:40]
  • How can we develop and maintain other habits outside of technology like sleep and exercise? [31:45]
  • Ways you can leverage technology for automation in small ways? [36:27]


What you’ll learn:

  • People get caught up in what kind of tool or technology is best for them to automate their life and believe that it will solve all their problems, however it’s more about the habits, routines and how the tool is used [6:06]
  • Pick the tool that’s best for you after doing a bit of research. Get it out of your head and into the tool or system. [7:19]
  • Use due dates to set your intention and plan your time as to when you’d like to do it by rather than when the task is actually due. [10:10]
  • The power of time blocking [13:31]
  • Use your calendar to block out time to work on these tasks so you it forces you to think about how long it will take you to finish these tasks. [12:01]
  • Day to day steps to take with your calendar to time block [15:13]
  • The concept of batching to realise efficiency benefit [18:01]
  • The switching cost [21:32]
  • Paul’s suggestions on what kind of tasks to batch [21:51]
  • Time blocking allows you to reflect on how you went during the week and how you can improve or doing things differently. [23:42]
  • Screenshot your calendar at the start and end of the week and compare what changed [26:21]
  • Having everything on your calendar so you can put in personal and social appointments holistically and analyze balance [28:39]
  • When you see things all in one place, it’s all visual. It helps assessing how time was spent as a whole during the week. [30:21]
  • Technology’s impact on being more mindful when it comes to health and fitness has been positive, especially wearables. [32:45]
  • Put appointments in your calendar for meditation, eat lunch, going for a walk or exercise. [34:40]
  • The best tasks to automate are the repetitive tasks you have to do daily that take mental bandwidth. [37:25]

Resources:

Paul Minors

Calendar:

Google Calendar

Project Management Tools:

Asana

Sleep Watch App

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Mar 25 2019

43mins

Play

Rank #8: 33: Rohan Gunatilake, Creator of ‘Buddhify’ & ‘Mindfulness Everywhere’

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Whether writing, talking or making products, Rohan Gunatilake is one of the most original and creative voices in modern mindfulness and meditation. Through his company Mindfulness Everywhere, he is the creator of Kara, Sleepfulness, Designing Mindfulness and the best-selling hit app Buddhify. Rohan’s first book, Modern Mindfulness, in out now. Based in Glasgow, Rohan is a trustee of the British Council and was named by Wired magazine in their Smart List of 50 people who will change the world. Rohan created Buddhify as an expression of his love both of meditation and of design & innovation. He started training in mindfulness meditation in 2003 and now many years later considers it a privilege & a delight to be doing the work he does. He is the author of Modern Mindfulness. Find more at https://rohangunatillake.com/.

On each episode of the Technology For Mindfulness Podcast, Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness & the use of technology in the modern age. Show notes can be found at TechnologyForMindfulness.com/. Come back often & feel free to subscribe in iTunes or add the Technology For Mindfulness Podcast to your favorite podcast application.

Follow us on:

https://Twitter.com/TechForMindful

https://Facebook.com/TechnologyForMindfulness

Subscribe to the Technology For Mindfulness Podcast via:

iTunes: apple.co/2opAqpn

Stitcher: https://www.stitcher.com/podcast/robert-plotkin/technology-for-mindfulness

TuneIn: https://tunein.com/podcasts/Technology-Podcasts/Technology-For-Mindfulness-p963257/

YouTube: https://youtube.com/channel/UCadmsqRjuiilNT5bwHFHDfQ

RSS: https://feeds.feedburner.com/TechnologyForMindfulness

Music courtesy of Tobu - Colors [NCS Release]

youtu.be/MEJCwccKWG0

www.7obu.com

@7obu

www.facebook.com/tobuofficial

www.twitter.com/tobuofficial

www.youtube.com/tobuofficial

For information regarding your data privacy, visit Acast.com/privacy

Aug 27 2018

42mins

Play

Rank #9: 54: Dawn Wible - The Benefits of More Talking and Less Technology

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In Episode 54, Dawn Wible, the Founder of Talk More Tech Less joins us for a discussion about various ways that we can re-introduce in-person, non-tech related, communication back into our lives. Dawn founded Talk More Tech Less in an effort to provide support, resources and education to help, both, adults and children “prioritize relationships over technology.”

Talk More Tech Less is committed to the work of deeper, more connected communication and provides, what they call, the “Facts and Stats” that support how important it is for us to strike a healthy balance among ourselves, our relationships and technology. 

Resources:

Talk More Tech Less

Talk More Meals

Detox Box

Smart Phone Ed

Talk More Tech Less - Facebook

Talk More Tech Less - Twitter

Talk More Tech Less - Instagram

Some of the questions I ask:

  • What is the motivation behind the concept of Talk More and Tech Less? [4:22]
  • What are some examples of what a more balanced, and more healthy, life with the people in your life looks like? [6:28]
  • What kind of changes has Dawn’s work resulted in and what challenges should people expect with implementing them? [14:17]
  • Do the children, who aren’t having the experiences of going outside and playing, feel or know that something is missing in that? [20:43]
  • What guidance would Dawn like to offer parents, children, and teachers? [32:58]


What You’ll Learn:

  • About’s Robert’s Tip for a Digital Detox [1:06]
  • About Dawn’s 2 Hour Technology Limit for her children [7:55]
  • About Talk More Meals [15:00]
  • About the benefits of adults/elders teaching children about what their childhood was like and vice versa [22:59]
  • About a personal experience Dawn had with her son that required her to take a moment and step back from technology [34:25]
For information regarding your data privacy, visit Acast.com/privacy

Jul 01 2019

39mins

Play

Rank #10: 44: John de Graaf - Beauty, Naturing & Capturing Moments

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Going on a hike or a holiday to immerse yourself in nature is one of the most relaxing and recharging experience. However, with the use of smartphones, many of us look to capture the moment to post on social media rather than focusing on being in the moment and actually experiencing. Today, returning to Technology For Mindfulness is John De Graaf; a documentary filmmaker who has produced more than a dozen prime time national PBS specials and has won more than 100 filmmaking awards. He discusses the importance of seeing beauty in nature and not always through the camera on our smartphone. In this episode you will learn:

  • How technology can get in the way of time with our connection with the natural world [3:47]
  • The double edged sword with the pros and cons of technology [6:25]
  • How people focus on capturing the moment to post on social media rather than being that in the moment [7:12]
  • The different ways you can still use technology while experiencing nature [9:03]
  • Why John feels it is important to stop and reflect beauty [10:45]
  • Challenging the cultural value of more is always better [16:33]
  • What should be in our "backpack" [19:05]
  • The keys to happiness [22:35]
  • How even when we intend to do good things for our health, like exercise - we crave stimulation [23:30]
  • The impact of "City Beautiful," and the importance of nature [31:24]

Connect with John:

Personal Website: https://www.johndegraaf.com/

Centre for Humans and nature: https://www.humansandnature.org/john-de-graaf

On each episode of the Technology For Mindfulness Podcast, Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness & the use of technology in the modern age. Show notes can be found at TechnologyForMindfulness.com/. Come back often & feel free to subscribe in iTunes or add the Technology For Mindfulness Podcast to your favorite podcast application.

Follow us on:

https://Twitter.com/TechForMindful

https://Facebook.com/TechnologyForMindfulness

Subscribe to the Technology For Mindfulness Podcast via:

iTunes: https://apple.co/2opAqpn

Stitcher: https://www.stitcher.com/podcast/robert-plotkin/technology-for-mindfulness

TuneIn: https://tunein.com/podcasts/Technology-Podcasts/Technology-For-Mindfulness-p963257/

YouTube: https://youtube.com/channel/UCadmsqRjuiilNT5bwHFHDfQ

RSS: https://feeds.feedburner.com/TechnologyForMindfulness

Music courtesy of Tobu - Colors [NCS Release]

youtu.be/MEJCwccKWG0

www.7obu.com

@7obu

www.facebook.com/tobuofficial

www.twitter.com/tobuofficial

www.youtube.com/tobuofficial

For information regarding your data privacy, visit Acast.com/privacy

Feb 11 2019

50mins

Play

Rank #11: 48: Nick Wolny - The Four Protocols to curb your smartphone addiction

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Nick Wolny is a marketing and media strategist for coaches, consultants and entrepreneurs and has been featured on a variety of publications including The Wall Street Journal, Elephant Journal and Mens Health for his expertise on productivity, automation and self improvement. Recently, he’s been featured on FOX discussing Digital Decluttering and how to curb your smartphone addiction.

Tip of the Day: Monitor How Much time you actually use your smartphone and other devices.

There are ways to do this now with apps like Moment and the Screen Time Feature on iOS. If you spend one minute a day at the beginning or end of the day to see what apps your time has been spent on and how much you’re actually using your phone. Many people find that getting into this empirical data and being able to know exactly where your time is being spent, can motivate you to change your behaviour. See if monitoring your device time can help you introduce some changes!

Some of the questions I ask:

  • When was it that you became concerned about smartphone addiction? [2:44]
  • What were some of the first things that you started to try to do to address it? [5:42]
  • What would you say to people who have concerns about not being able to implement a series of steps or protocols to be mindful with technology and use technology less? [12:20]
  • Our culture has come to value the autonomy in working conditions that technology has bought us. How can we make our time use more intentional? [14:12]
  • Are there any new techniques or ways of thinking that are now emerging that go in a different direction from amping up the level more and more? [18:16]
  • From the point of view of consumers, what else can we do in addition to the protocols to take that awareness of how the marketing landscape is changing so that we can be protective of ourselves? [20:45]
  • Do you have any motivation or small steps that you could recommend for people to try to be more mindful with their smartphone use? [23:16]


What you’ll learn:

  • How Nick came to be passionate about smartphone addiction by observing his own behavioural patterns around technology [2:51]
  • Ways to be more diligent with your time [6:02]
  • How flexible hours can actually be working against us [6:23]
  • Some tips if you’re an entrepreneur in a client service based industry and a lot of your deliverables rely on being connected [7:12]
  • The Wake Up protocol [7:38]
  • A Warm Up protocol [8:27]
  • The Completion protocol [10:03]
  • Have a night time protocol [10:59]
  • How our perception is that we have less time than we actually have available [12:58]
  • The ubiquity of information and how people consume social media in a mindless state of scrolling [15:10]
  • The game is changing on how to make people aware of brands and business’ because people’s attention is totally fried [17:58]
  • How attention is currency and some of the ways you can get people into your corner from a marketing perspective [19:44]
  • When everything is getting faster, it comes down to you and taking personal responsibility for your smartphone use and consumption [21:28]
  • Take one of the four protocols and take the smaller steps to implement them into your life [23:41]

Resources:

Nick Wolny Website

Moment App

Screen Time App

Gary Vaynerchuk

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Apr 08 2019

28mins

Play

Rank #12: 60: David Ryan Polgar - How to Stop Oversharing Personal Data

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In episode 60, David Ryan Polgar joins us for an engaging conversation around the history of digital wellbeing and what it means to be human in the digital age. David takes a different approach to how people should combat oversharing personal data and addiction to technology. Instead of focusing on what we, as end-users, need to do to combat overuse or misuse of technology, David focuses on transforming the ways that technology itself is deployed. 

David Ryan Polgar is a 3-time TEDx speaker and tech writer. He’s known for his work in exploring the impact of tech from an ethical, legal, and emotional perspective. He’s been featured on CMS This Morning, USA Today, AP, LA Times, CNN, BBC, and more. David is also the founder of All Tech Is Human, which is an initiative to align the purpose of technology with what the end-users need to create a more human-centered society. 

Some Questions I Ask: 

  • What motivated your work around digital wellness? What challenges did you face? (5:08)
  • What organizations are you involved in? (34:35)
  • How can people reach you and get involved with everything you’re doing? (44:47)


In This Episode, You Will Learn: 

  • Robert’s tip for mindfully granting access to applications. (0:58
  • What a “mental food plate” is. (8:41)
  • What prompted Robert to be mindful around granting apps permissions to his data. (17:32)
  • Why advertisers’ targeting strategy became a massive collision course. (32:29)
  • About David’s work with mental wellbeing with tech use. (39:22)


Connect with David Ryan Polgar: 

Website

Facebook

Twitter

All Tech is Human

Resources: 

“Is Google Making us Stupid?” by Nicholas Carr

Headspace

Calm

The Center for Internet and Technology Addiction

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Sep 23 2019

46mins

Play

Rank #13: 46: Marla Mattenson and Julian Colker - Technology and its role in relationships

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On Episode 46, Marla Mattenson returns with her partner Julian Colker who work together to coach couples in their relationships including how to use technology mindfully.

Some of the questions I ask:


  • How to deal with devices and how they can potentially create rough spots when it comes to our intimate relationships [2.28]
  • Why a pre-planned advance agreements between a couple is important to set each other up for success [5:07]
  • How technology can be used to amplify the positive in your relationship [7:55]
  • Ways that technology can make things simple for you and your partner[13:29]
  • How much is too much communication via text message? [18:48]
  • What are some suggestions for those who feel they can’t commit to a simple or disciplined technology use plan? [24:13]
  • Upcoming in person workshop Marla and Julian have about touch [28:38]


What you’ll learn:

  • Technology is a tool which can add value to your relationship and also take away from it [2:48]
  • Pre planned advance agreements about technology between yourself and your partner [3:49]
  • Close the gap of misinterpretation that can potentially happen when communicating through devices [5:39]
  • Humans are now getting Dopamine and Serotonin hits which cause us to bond with our technology instead of bonding with our partner or other humans [7:30]
  • How to use technology in a way to connect deeper with your partner’s love language [8:40]
  • Ways to set intention about wanting to grow with your partner [10:32]
  • How sharing your calendar with your partner so they are aware of the times you are busy and free so they can plan things around your schedule [11:31]
  • Use technology to keep track of things your partner likes on the phone [12:53]
  • Starting your morning routine to engage a passionate relationship that doesn’t prioritise a technology first [14:48]
  • Setting boundaries around technology use in your family [15:26]
  • How to creatively communicate using technology [17:16]
  • Ways to have an intentional digital detox [21:45]
  • Have the belief that it’s possible to be disconnected from your phone [24:48]
  • Ways to apply technology in a way to uplift and advance your life and relationship [25:30]
  • What’s a thought each of you would leave about technology in relationships? [31:21]


Resources:

Apps: Love Nudge - talks about the 5 love languages you can sign up with your partner

Marla Matteson & Julian Colker’s workshop:

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Mar 11 2019

35mins

Play

Rank #14: 53: Robert Plotkin - How to Focus for Entrepreneurs: Tips for Dealing with Smartphone and Other Technology-Related Distractions

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In each Technology for Mindfulness episode, we usually interview an expert (from various industries) who’s made incredible strides in creating more mindfulness in their life, the lives of others and who use/create various techniques to build a better relationship with technology.

This week, Episode 53, brings a direct conversation with Robert. He shares his insights and the success strategies that he’s learned over the years as a patent lawyer, from having his own law firm, and from running Technology for Mindfulness.

If you’re interested in learning how Robert created more balance, became more productive, creative and focused while mindfully utilizing technology and still accessing its amazing benefits, this episode is for you.

What You’ll Learn:

  • Suggestions for how to start your day mindfully and with a technology balance. [2:30]
  • Not ready to completely remove technology from your mornings? A suggestion for how to ease more balance into your day. [8:38]
  • About the “Urgent” v. the “Important.” [10:15]
  • Tips on how to keep you reminded of and guided towards doing the things that are important to you. [15:28]
For information regarding your data privacy, visit Acast.com/privacy

Jun 17 2019

20mins

Play

Rank #15: Ep. 4 - Dr. Susan Maushart, Author of "The Winter of Our Disconnect"

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Journalist, broadcaster & communication consultant Dr. Susan Maushart joins host Robert Plotkin to discuss her internationally acclaimed memoir & BBC Book of the Week The Winter of Our Disconnect: How Three Totally Wired Teenagers (& a Mother Who Slept with Her iPhone) Pulled the Plug on Their Technology & Lived to Tell the Tale. Maushart is the author of five books, including the feminist classics The Mask of Motherhood & Wifework. An independent producer, Susan's popular radio series Multiple Choice & StoryCatcher have been heard across Australia on ABC Radio, & across the world on via the web. She has appeared as a commentator on The Today Show, Lateline, CNN, Fox & Friends & in publications ranging from Family Circle & Parents to the Huffington Post & The Guardian. Susan's lifestyle column in the Weekend Australian Magazine ran weekly for a legendary 12 years, & she has lectured in media at NYU, Fordham & Curtin University of Technology. The mother of three global nomads, Susan lives between Perth, Western Australia & the East End of Long Island. Susan has written news, features, profiles, history, memoir, comedy & genre fiction. Her current projects include the commissioned history This Little World, which celebrates the centenary of Presbyterian Ladies' College, Perth, & the forthcoming management novel Not the Smartest Guy in the Room. Connect with Dr. Susan: http://www.susanmaushart.com/. On each episode of the Technology For Mindfulness podcast, Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness & the use of technology in the modern age. Show notes can be found at www.technologyformindfulness.com/podcast. Follow us on: Twitter.com/TechForMindful Facebook.com/TechnologyForMindfulness/ Subscribe Here: iTunes: http://apple.co/2opAqpn Stitcher: http://www.stitcher.com/podcast/robert-plotkin/technology-for-mindfulness SoundCloud: https://soundcloud.com/technologyformindfulness TuneIn: http://tunein.com/radio/Technology-For-Mindfulness-p963257/ YouTube: https://www.youtube.com/channel/UCadmsqRjuiilNT5bwHFHDfQ RSS - http://feeds.feedburner.com/TechnologyForMindfulness Music courtesy of Tobu - Colors [NCS Release] www.tobumusic.com/ youtu.be/MEJCwccKWG0 @7obu www.facebook.com/tobuofficial www.twitter.com/tobuofficial www.youtube.com/tobuofficial
For information regarding your data privacy, visit Acast.com/privacy

May 15 2017

38mins

Play

Rank #16: 52: Michael Jacobus - Tackling Technology Addiction in Teens

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In Episode 52, we speak with Michael Jacobus - the Founder of Reset Summer Camp; a 4-week clinical summer program for, mostly, teenagers who are suffering from technology addiction. The camp treats addiction to video games, social media, excessive screen time and provides assistance with poor technology habits. Michael has worked in the Summer Camp space for over 30 years and believed that the camp experience could create an environment that provides both the campers and, their families, with the tools needed to build a healthy relationship with technology and help rebuild any strained relationships at home.

The program begins with a technology detox (one that most of the participants are not big fans of) and then moves into exposing new ways of having technology be properly present and absent in their lives. It also provides guidance to parents, both, during and after the program.


Some of the questions I ask:

  • What is Reset Summer Camp and what motivated Michael to launch it? [4:41]
  • There was a concern in the 60 and 70s about TV being addictive, what makes the current technology any different? [10:10]
  • What type of progress does Michael see in a camper after the first week? [24:10]
  • What role does being outside play at the camp? [33:27]


What You’ll Learn:

  • Options for managing boredom instead of reaching for technology. [0:55]
  • About the types of kids that attend Reset Summer Camp. [7:22]
  • About some of the resources that are provided to teach, guide and train parents on how to change the way they act with technology or the way they interact with their kids. [13:41]
  • What Michael says to the parents to help them navigate their relationship with their child and the technology. [27:43]
  • About the breakthrough moments for some of the campers. [32:15]


Resources:

ResetSummerCamp.com

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Jun 03 2019

43mins

Play

Rank #17: 55: Caroline Castrillon - It’s Time to Set Boundaries with Technology

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In episode 55, Caroline Castrillon, business coach and Forbes contributor, joins us for a discussion about how entrepreneurs can become more focused and productive through being mindful and disciplined with technology use. Caroline founded Corporate Escape Artist for both solopreneurs, entrepreneurs, and those dreaming of running their own business. 

The mission of Corporate Escape Artist is to inspire and empower corporate professionals to take the leap into entrepreneurship and fully experience the flexibility, freedom, and joy that comes with being your own boss. Caroline believes that everyone deserves to experience the liberating feeling of leaving the corporate world and diving into a career that’s truly meaningful.    

Resources: 

Corporate Escape Artist

Corporate Escape Artist on Facebook

Corporate Escape Artist on Twitter

Corporate Escape Artist on Instagram

Caroline Castrillon on Forbes

Mute App Screen Time Tracker

Moment App

Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport

LeechBlock

Some Questions I Ask: 

  • What are some of the most common stressors for entrepreneurs related to technology? [05:49]
  • What are some examples of boundaries to set with technology? [08:56]
  • How do you help entrepreneurs avoid multitasking? [13:42]
  • What are your own struggles with technology use? [21:50]
  • What are the underlying drivers for entrepreneurs to constantly be attached to technology? [27:17]


What You’ll Learn: 

  • How to take some time for yourself during the day. [01:15]
  • Why it’s important to establish boundaries with technology as an entrepreneur. [08:30]
  • How setting aside specific time to check and respond to email can boost productivity and focus. [16:06]
  • Why substituting time spent on technology with other positive activities [19:49]
  • How stillness benefits your mind and provides space to have an “ah-ha!” moment. [23:56]
  • How to begin setting boundaries for disciplined technology use. [29:03]
For information regarding your data privacy, visit Acast.com/privacy

Jul 15 2019

32mins

Play

Rank #18: 51: Sean McCormick - A High-Performance Recipe: Meditation, Mindfulness, and Coaching

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In Episode 51, Sean McCormick, high-performance coach and host of Optimal Performance Podcast, discusses how he successfully incorporates mindfulness and meditation into his coaching practices to help his clients make great strides in the areas of productivity and performance. Sean also discusses the role that technology plays in our world, and shares techniques for how we can create more balance and better manage our usage.

Some of the questions I ask:

  • About Sean’s background in meditation. How he got started with meditation and what are some of the benefits it’s had in his life? [4:00]
  • What kept Sean practicing Transcendental Meditation (TM)? Why might someone try it and what are the differences between TM and Mindfulness? [7:17]
  • What role does meditation play in Sean’s coaching techniques? [10:44]
  • How does technology play into the culture of business and how does Sean work with his clients to manage those stresses? [19:44]
  • Advice for someone going full steam ahead and is hitting their productivity limit - what can they do to pivot their performance tactic? [29:50]
  • Where can we learn more about Sean’s work, his coaching, and his podcast? [40:04]


What you’ll learn:

  • Robert’s Tip on having a coach. [0:35]
  • The different practices that Sean tried and how they lead to his calling. [6:14]
  • How people evolve with meditation over time. [10:03]
  • The benefits of time blocking. [20:24]
  • About our social medial pixel. [28:36]
  • The benefits of a Social Media Fast. [30:46]


Resources:

Sean McCormick - Website

Free First Session - Contact

Optimal Performance - Podcast

@realseanmccormick - Instagram

Tap into Mindfulness - Course

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May 20 2019

43mins

Play

Rank #19: 65: Ariel Garten - The Device That Helps You Develop Meditation Skills

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In this episode, Ariel Garten joins us for a conversation about how her company’s device, Muse, provides you with real-time feedback about your own internal state while you meditate. Muse is a brain-sensing headband that tracks your brain activity and uses sound as a stimulus to get your brain back to focusing on your breath. 

Throughout the conversation, Ariel begins by talking extensively about the benefits that Muse provides and how it actively helps people develop their meditation skills. She also discusses how to determine the age of the brain, how meditation benefits everyone, and the direction that Muse is headed. 

Some Questions I Ask: 

  • What benefits does Muse provide? (4:54)
  • How do the charts help with reflection post-meditation? (12:00)
  • Tell me about your background. (15:41)
  • What has surprised you from your research? (19:53)
  • Where is Muse headed? (24:22)


In This Episode, You Will Learn: 

  • How Muse helps with meditation. (4:03)
  • How Ariel and her team created an algorithm that identifies focused attention vs mind wandering. (18:10)
  • How alpha peak frequency changes with the decade of the user’s age. (20:14)
  • How your mind is like the weather. (27:46)
  • Tips for beginners. (30:40)


Connect with Ariel Garten: 

Muse Website

Instagram

Twitter

LinkedIn

Facebook

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Dec 02 2019

33mins

Play

Rank #20: 42: Dr. Sherry Walling - Clinical Psychologist Behind Zen Founder

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In today's digital age, entrepreneurs and online businesses are on the rise. What happens as a result of this is that entrepreneurs more than anyone else can suffer the effects of burnout, anxiety and restlessness. This week's guest, Dr Sherry Walling who is a clinical psychologist and leader of Zen Founder where she helps entrepreneurs to tackle the challenges of founding and running companies so they can be more effective and productive. She's one of the first professionals to combine yoga with psychotherapy. In this episode you will learn:

  • How Sherry came into her work [5:40]
  • Why busy is a metric of success for entrepreneurs [7:00]
  • Alternative metrics to personal value systems [9:45]
  • Valuing happiness isn't soft [10:53]
  • When burnout happens [12:21]
  • How to allocate time to what's valuable to you [13:52]
  • The health costs of stress and anxiety [15:03]
  • Pro long stressed impairs your brain and capacity to deal with stress [17:09]
  • The concept of burn out and what it exactly is [19:19]
  • About her book on keeping it together [24:01]
  • Tension between highly individualistic and working with a team [27:31]
  • Maintaining personal relationships [29:52]
  • Suggestion for entrepreneurs and their partner's date nights [32:36]

Connect with Sherry Walling:

https://twitter.com/zenfounder

http://www.facebook.com/zenfounderpodcast/

https://www.linkedin.com/in/sherry-walling-phd-03695514b/

http://sherrywalling.com/

On each episode of the Technology For Mindfulness Podcast, Robert Plotkin, co-creator of the “Hack Your Mind” series at MIT, explores the intersection between the practice of mindfulness & the use of technology in the modern age. Show notes can be found at TechnologyForMindfulness.com/. Come back often & feel free to subscribe in iTunes or add the Technology For Mindfulness Podcast to your favorite podcast application.

Follow us on:

https://Twitter.com/TechForMindful

https://Facebook.com/TechnologyForMindfulness

Subscribe to the Technology For Mindfulness Podcast via:

iTunes: https://apple.co/2opAqpn

Stitcher: https://www.stitcher.com/podcast/robert-plotkin/technology-for-mindfulness

TuneIn: https://tunein.com/podcasts/Technology-Podcasts/Technology-For-Mindfulness-p963257/

YouTube: https://youtube.com/channel/UCadmsqRjuiilNT5bwHFHDfQ

RSS: https://feeds.feedburner.com/TechnologyForMindfulness

Music courtesy of Tobu - Colors [NCS Release]

youtu.be/MEJCwccKWG0

www.7obu.com

@7obu

www.facebook.com/tobuofficial

www.twitter.com/tobuofficial

www.youtube.com/tobuofficial

For information regarding your data privacy, visit Acast.com/privacy

Jan 14 2019

39mins

Play

74: Caroline Welch - Getting Present

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In episode 74, Caroline Welch joins us for a conversation about cultivating and pursuing a mindfulness practice. Caroline is the Co-founder and CEO of the Mindsight Institute and author of The Gift of Presence: A Mindfulness Guide for Women

Throughout the conversation, Caroline shares her personal stories about how her mindfulness journey began 40 years ago in Japan, what she’s learned through her practices, and how women can cultivate their own practices as well. She also shares about how mindfulness practices infiltrate technology habits and help establish healthy tech use over time. 

Some Questions I Ask: 

  • How did you get started practicing mindfulness? (4:02)
  • Why did you decide to focus on presence in your book? (7:36)
  • What are the Three P’s? (8:28)
  • What do women specifically gain from practicing mindfulness? (17:23)
  • How does changing your pacing make you more effective? (22:09)
  • Why did you decide to focus on writing a book that’s a guide for women? (29:06)


In This Episode, You Will Learn: 

  • What practicing Zen looked like in Japan for Caroline. (4:15)
  • What the difference between presence and mindfulness is. (8:01)
  • Why mindfulness practice is not the same thing as taking time to relax. (13:22)
  • How having a strong sense of purpose provides a sense of direction, presence, and resilience. (20:30)
  • How setting an intention can change your technology use. (28:35)


Connect with Caroline Welch: 

Mindsight Institute

Facebook

LinkedIn

Twitter

YouTube

Resources: 

The Gift of Presence by Caroline Welch

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Apr 06 2020

37mins

Play

73: Jeremy Edge - Breaking Video Game Addiction

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In episode 73, Jeremy Edge joins us for a conversation about breaking video game addiction. Jeremy is the founder of Escaping the.Com, a counseling practice for those struggling with an internet addiction or problematic screen use. Jeremy helps his clients strengthen relationships, manage stress, stop problematic screen use, and improve tech life balance overall. 

Throughout our conversation, Jeremy explains what the spectrum of video game addiction looks like, and what signs to mindfully watch for. He also shares strategies for seeking support and how teenagers and families can help each other overcome screen misuse. 

Some Questions I Ask: 

  • What motivated you to start working with people on video game addiction? (5:07)
  • What does a video game addiction look like? (6:56)
  • What are the consequences of video game addiction? (11:39)
  • How can people reach out for support? (16:44)
  • How can friends help one another in changing unhealthy gaming habits? (25:33)


In This Episode, You Will Learn: 

  • Robert’s tip on applying mindfulness to your technology use and misuse. (0:48)
  • How Jeremy overcame his personal video game addiction. (5:25)
  • What to do if you suspect you have a video game addiction. (10:26)
  • How Jeremy incorporates mindfulness into his practice. (15:32)
  • How parents need to address their own screen use. (22:46)


Resources: 

Escaping the .Com

Addictive Screen Use

Computer Gaming Addicts Anonymous

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Mar 23 2020

35mins

Play

72: David Klein - How Tech Affects Teens

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In episode 72, David Klein joins us for a conversation about America Offline, which aims to create transformational offline experiences for teens and their families. David is passionate about reconnecting through various learning and development programs. 

Throughout our conversation, David explains how today’s teenagers are a product of how society has developed. He’s witnessed the side effects of technology overuse, and it’s impacting their personalities and how they relate to one another. David continues by sharing some strategies for creating more connection-focused spaces at home. 

Some Questions I Ask: 

  • What motivated you to start America Offline? (4:18)
  • What are the key additional factors other than technology that drive the changes in teenagers today? (11:58)
  • How can people take part in America Offline? (21:50)


In This Episode, You Will Learn: 

  • Robert’s weekly tip for staying connected and present. (0:48)
  • What’s driving anxiety and depression in kids. (12:36)
  • How America Offline retreats help participants authentically connect with others. (15:32)
  • How David reintegrates smartphones at the end of America Offline retreats to teach kids how to continue to reap the benefits of mindful tech use. (23:27)


Resources: 

America Offline

iGen by Jean Twenge

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Mar 09 2020

34mins

Play

71: Ashley Sumner - Connecting Face-to-Face

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In episode 71, Ashley Sumner joins us for a conversation about how to connect more with people throughout the world, face-to-face. Ashley is the CEO and Co-Founder of Quilt, an app that allows women anywhere to spark offline conversations that bring community together in a fun, safe, and intimate way. 

Throughout our conversation, you’re going to learn a lot about how she and her organization helps people to use technology to connect with each other. Quilt goes a step further, finding ways to create spaces to raise social awareness and lift up one another’s voices. 

Some Questions I Ask: 

  • What motivated you to start Quilt? (4:08)
  • What has surprised you about how discussion groups have developed organically? (15:03)
  • What role does technology play in Quilt? (18:58)
  • How does Quilt handle online conflicts? (24:58)
  • What’s included in the conversation guidelines? How do you facilitate a conversation with Quilt? (30:48)


In This Episode, You Will Learn: 

  • How to find new, meaningful ways to connect with others face-to-face. (1:14)
  • How Quilt facilitates welcoming environments to have meaningful conversations. (9:11)
  • What is Quilt’s philosophy on community. (13:05)
  • How Quilt creates social awareness and raises up women’s voices. (25:52)
  • How Quilt creates safe environments for socializing. (26:30)


Resources: 

Quilt

Instagram

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Feb 24 2020

37mins

Play

70: Charlie Hartwell - The Future of Mindful Technology

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In episode 70, Charlie Hartwell joins us for a conversation about scaling mindfulness technologies. Charlie is the managing partner of Bridge Builders Collaborative. He’s part of a group of successful investors who have invested in startup companies in the mental wellness, consciousness, and spirituality spaces. 

Throughout our conversation, Charlie Hartwell shares about how the mental wellness space has grown and shifted over the years, and where it’s at today. He shares about the limitations of the industry, how it’s become secularized over time, and other challenges these startups face in today’s society. 

Some Questions I Ask: 

  • What changes have you seen in the mindfulness industry? (7:06)
  • How are mindfulness technologies being tailored to meet customer needs? (10:36)
  • What limitations does the mental wellness industry have? (19:14)
  • Are you working with any companies that help people meet in person? (30:18)


In This Episode, You Will Learn: 

  • How letting go can help you become more successful. (3:57)
  • What challenges health & wellness apps face when scaling up. (9:32)
  • How mindfulness practices have been secularized. (18:17)
  • How companies help support consumers’ going deeper into themselves. (27:55)
  • What Charlie looks for when investing in a startup. (34:06)


Resources: 

Instagram

Medium

Rocket Fuel by Gino Wickman

Full Catastrophe Living by Jon Kabat-Zinn

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Feb 10 2020

38mins

Play

69: Dr Wayne Pernell - Deliberately, Actively, & Positively Becoming Human

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In episode 69, Dr. Wayne Pernell joins us to talk about realigning actions with intent. As a Global Executive Coach, Wayne brings a suite of resources, training and coaching to lift people up to reach their highest potential of productivity, personal effectiveness, and fulfillment. 

Throughout our conversation, Dr. Wayne Pernell shares his story for how he entered into the executive coaching world, how to follow through on goals, and what people can do to become more focused and productive overall. He also dives into the idea of becoming more human in a world that’s increasingly dehumanized. 

Some Questions I Ask: 

  • How did you start coaching people for leadership, focus, and productivity? (3:41)
  • How can people realign their actions with their intent? (7:27)
  • Why are we becoming dehumanized? (29:53)


In This Episode, You Will Learn: 

  • How to take small steps to change your relationship with technology. (0:59)
  • The 4-step process for following through on your goals. (8:43)
  • How to find meaning in your life. (19:06)
  • How to practice being more deeply human. (27:50)
  • How technology dehumanizes us. (30:01)


Resources: 

Website

Books by Dr. Wayne Pernell

#StartsWithOne

Stuck at the Top

Facebook

Instagram

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Jan 27 2020

46mins

Play

68: Marygrace Sexton, Natalie Sexton & Bethany Baker - Recalibrate Your Relationships with A-GAP Reprieves

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In episode 68, Marygrace Sexton, Natalie Sexton & Bethany Baker join us to talk about their organization: A-GAP. This nonprofit organization hosts events called reprieves, where people learn to recalibrate their relationships with technology in both their work lives and personal lives. 

Throughout our conversation, the A-GAP team shares their origin story and all about how they have dedicated their lives and careers to helping young adults reconnect with themselves, loved ones, and the world around them. The three of them share various tips for changing your own technology habits, how to inspire your family to change their habits, and why living a life with boundaries around technology ultimately leads to a life of success and fulfillment. 

Some Questions I Ask: 

  • What inspired you to start an organization to help people learn to be more mindful of their technology use? (4:14)
  • What are the reprieves at A-GAP like? (9:03)
  • How can people bring their family into a lifestyle of mindful technology use? (15:55)
  • What developments do you see over the span of a single reprieve? (27:28)
  • How can people sign up for the A-GAP reprieves? (38:53)


In This Episode, You Will Learn: 

  • Tips for leading by example in your technology habits. (0:51)
  • How A-GAP helps young adults learn to live intentionally. (6:48)
  • What tools young adults can use to solidify what they learned from the reprieve as they enter back into their day-to-day lives? (12:40)
  • Why going cold turkey with unhealthy technology habits is ineffective. (22:41)
  • Tips for changing your technology habits to make you a happier and more successful person. (40:59)


Resources: 

A-GAP

Join the A-GAP Experience

Instagram

Facebook

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Jan 13 2020

43mins

Play

67: Reflecting on 2019 & Propelling You Into 2020

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In this special episode, Robert Plotkin closes out 2019 by unpacking some helpful tips for developing healthy digital habits that you can cultivate in the coming year and decade. He provides strategies and tips for engaging in deeply reflective practices to assess your relationship with technology and how to break free from the unhealthy technology habits that carry you from day to day. 

In This Episode, You Will Learn: 

  • How to reflect on your relationship with technology throughout 2019. (0:58)
  • How to determine what types of interactions with technology you’d like to remove from your life. (7:52)
  • Why evaluating habits is essential to developing a healthy relationship with technology. (11:41)
  • How to come up with your own 2020 intention plan. (14:13)
  • Strategies to remind you of your intentions throughout the new year. (16:17)
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Dec 30 2019

26mins

Play

66: Amy Giddon - Engage in the Collective Experience of Expression

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In episode 66, Amy Giddon, Co-Founder and CEO of Daily Haloha, joins us for a conversation about her app that functions as an alternative to existing social media platforms. It provides a structure within to engage in social networking more mindfully. 

Throughout our conversation, Amy shares her personal story about what inspired her app. It all started in the fall of 2016 around the Presidential Election and all that unfolded. She felt disheartened by how the process created such a stark divide between people. With these circumstances, Amy was determined to find a way to find connection again in the wake of division and create a collective experience of expression and sharing. 

Some Questions I Ask: 

  • What inspired you to create Daily Haloha? (4:31)
  • What went through your mind as you developed Daily Haloha? (12:42)
  • How does Daily Haloha help promote a new way of connecting with others? (22:13)
  • What’s the plan for giving people a channel for expression without the opportunity to seek popularity and status? (41:04)
  • How can people learn more about Daily Haloha? (49:18)


In This Episode, you Will Learn:

  • How to break the cycle of compulsively checking social media to seek out a “reward.” (2:03)
  • How the Subway Therapy project transformed Amy’s perception of connection. (6:46)
  • What 4 core attributes of a project unite anonymous strangers in a moment of shared humanity. (14:25)
  • How perpetual feedback and judgment impacts our wellbeing and connection to others. (19:19)
  • What role empathy plays in Daily Haloha. (30:51)


Connect with Amy Giddon: 

LinkedIn

Twitter

Resources: 

Daily Haloha

Subway Therapy

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Dec 16 2019

51mins

Play

65: Ariel Garten - The Device That Helps You Develop Meditation Skills

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In this episode, Ariel Garten joins us for a conversation about how her company’s device, Muse, provides you with real-time feedback about your own internal state while you meditate. Muse is a brain-sensing headband that tracks your brain activity and uses sound as a stimulus to get your brain back to focusing on your breath. 

Throughout the conversation, Ariel begins by talking extensively about the benefits that Muse provides and how it actively helps people develop their meditation skills. She also discusses how to determine the age of the brain, how meditation benefits everyone, and the direction that Muse is headed. 

Some Questions I Ask: 

  • What benefits does Muse provide? (4:54)
  • How do the charts help with reflection post-meditation? (12:00)
  • Tell me about your background. (15:41)
  • What has surprised you from your research? (19:53)
  • Where is Muse headed? (24:22)


In This Episode, You Will Learn: 

  • How Muse helps with meditation. (4:03)
  • How Ariel and her team created an algorithm that identifies focused attention vs mind wandering. (18:10)
  • How alpha peak frequency changes with the decade of the user’s age. (20:14)
  • How your mind is like the weather. (27:46)
  • Tips for beginners. (30:40)


Connect with Ariel Garten: 

Muse Website

Instagram

Twitter

LinkedIn

Facebook

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Dec 02 2019

33mins

Play

64: Jay Vidyarthi - Attention Activism

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In episode 64, Jay Vidyarthi joins us for a conversation centered around attention activism, including the value of just paying attention to your repetitive habits with technology. Jay Vidyarthi is a frequent speaker and educator on the topic of attention activism and mindfulness, with specific expertise on the user-experience and design aspects of technology. 

In this episode, Jay begins with explaining what exactly attention activism is, and how people can start reclaiming their ability to make a choice of where to direct their attention. Jay explains how technology is used to choreograph people’s attention, especially over time, and how developing mindfulness practices around technology use can change the routines in your brain. In other words, when you make intentional decisions with your technology use, you can start to see a big change in your overall lifestyle. 

Some Questions I Ask: 

  • What does “attention activism” mean? (5:01)
  • How does attention activism help with resisting the influence that technology has over our brains? (15:50)
  • What trends in design promote mindfulness in technology? (33:28)
  • How can people get involved in attention activism? (45:44)


In this Episode, You Will Learn: 

  • How to become aware of your habits with technology & how to improve them. (0:58)
  • How people are reclaiming their choice of where to direct their attention. (5:35)
  • How the design of technology is used to choreograph people’s attention. (9:16)
  • How mindfulness is infiltrating various industries. (16:19)
  • About the ethics of technology design. (33:45)
  • What steps people can take to make positive changes in their lives. (42:48)


Connect with Jay Vidyarthi: 

Website

Twitter

LinkedIn

Resources:

Attention Activist

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Nov 18 2019

52mins

Play

63: Christina Crook - Savor the Experience of Disconnecting

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In episode 63, Christina Crook joins us for a conversation about how to savor the experience of disconnecting from technology. Christina is the founder of JOMO: The Joy of Missing Out, where she helps people find balance in the digital world and connect with others again – outside of technology. 

In this episode, Christina starts by telling us the story of her digital detox, where she disconnected completely from technology for 31 days. This is where her story begins. Since then, she’s learned that restricting technology use actually enhances her experience of freedom in her life, helps relationships bloom, and ultimately brings more joy into life itself. 

Some Questions I Ask: 

  • What motivated you to pursue the Joy of Missing Out? (4:20)
  • How does restricting technology use help you experience more freedom? (10:58)
  • How did you get focused on joy? (19:35)
  • How can people navigate the demands of technology to experience joy? (24:42)


In This Episode, You Will Learn: 

  • How to cultivate the joy of missing out. (0:56)
  • Why people experience fear around potentially missing out. (7:15)
  • Why technology cannot bring joy into life. (23:29)
  • The benefits of making a decision on how much you use technology. (33:01)


Connect with Christina Crook: 

Website

Instagram

JOMO Podcast

The Joy of Missing Out by Christina Crook

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Nov 04 2019

38mins

Play

Reducing the screen time at home

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Over the years through Technology for Mindfulness and as a teacher, martial artist, and technology developer, we’ve helped countless people learn how to become aware of, confront, and ultimately win their invisible wars with technology. We’ve worked with people from all walks of life. And from professionals to college students, the one group that I’ve found having the most difficulty with technology is parents.

Parents are in a particularly tricky position when it comes to dealing with tech. They have all the individual struggles as adults in a technology-driven world. Constant distractions at work and home, the incessant feeling of needing to be “on” at all times, creating an ever increasing dependence on their smartphones to manage their lives. And at the very moment they are dealing with their own obstacles with managing tech, they look up from their phone and see their children mindlessly scrolling social media or glued to their tablet watching who knows what on YouTube. Parents feel doubly responsible - like they’re fighting their war on multiple fronts.

On one hand, parents tell me they are really concerned. They are wondering what the effects of so much screen-time will have over time, they are concerned about their children’s social skills (and possibly the lack thereof), and they are fearful about the unknown dangers lurking online. On the other hand, they can’t imagine life without technology, and to be honest, they don’t necessarily want to. Besides, in truth, it plays a major role in their own lives, and it is increasingly embedded into their children’s world as well. Teachers are using Google Classroom for assignments, their schoolwork is all done on tablets, the internet is a key research tool, email is used for communication, all their friends are online, and social media is often their only social interaction. 

Parents get that technology is here to stay and they’re ultimately okay with that. The problem, however, is not knowing how to use tech in a way that is healthy rather than destructive, disruptive, or toxic. Specifically they’re asking how do they allow their kids to enjoy technology without letting it consume them? How to encourage healthy behaviors? How to instill boundaries?

At the end of the day, what I hear from parents is the same thing all parents have wanted for ages. To raise healthy, well-adjusted kids that will grow into healthy, successful adults. In order to do that in our modern world, it means understanding how to take control of technology, instead of letting it be in control of them. 

The questions sound simple enough, but you’d be surprised to know how many parents simply don’t know where to start. The idea of balance sounds great, but how to get there seems impossible. They see the opposite ends of the spectrum: take their phones and tablets! Cut off the wifi! Or let them use tech like every other child, cross their fingers, and hope for the best.

What I teach is the how. And what I’ve learned through my own personal experiences and training as a martial artist, is that it’s not about removing technology or even managing your children’s screens. You see, I have come to agree that tech has a use and place in our world. But, if we’re not aware of how we’re using it, why we’re interacting with it they way we are, it controls us. So again, the answer isn’t limiting screen time - it’s managing HOW and WHY it’s used.

That’s where mindfulness comes into play. While it may seem like an unrelated concept, at its core, mindfulness is simply about becoming aware of your behaviors, thoughts, and habits in the moment and without judgment. As you become more aware of yourself, you can start to make wider choices about how to act. Or, as I learned in my martial arts training, you can train yourself to do something different. And you can pass on that wisdom to your children, whether by example through your actions or through explanation or both. Here’s an example between you and me:

Take a moment and think about how you’ve witnessed your children use and interact with technology. Try to remove judgment and simply recall your observations. Chances are you’ll see a lot of their behavior is reactive. Your child gets a YouTube notification, suddenly they’re lost on their phone for hours. They get an alert from Instagram and they abruptly stop mid-conversation with you to text their friends. That familiar ping has become almost like a remote control, directing your child’s behavior with every notification. 

As you look back, you can agree that eventually their behavior moves from reactive to habitual. Suddenly, it’s not just about responding to notifications, but it has evolved into a (subconscious) attachment to their phones. The phone comes to the dinner table, to the bathroom, to the family meeting, to the car, to the grocery store. You notice them absent-mindedly picking up and mindlessly scrolling when they’re bored, have a moment of quiet, or even in the middle of a conversation. Oftentimes, it seems as if they don’t notice or even have a true purpose for picking up and checking their phones.

So what usually happens when you notice this behavior? You move into a reactive state yourself. When you hear the notification, you tell them not to pick up their phone. You find yourself saying “put your phone away” or “leave your phone in the house/car” when you see them reaching for it. You’re reacting to their behavior and they in turn start reacting to you. You’re suddenly the villain because you’re not just fighting your child, you’re fighting the habit your child doesn’t even recognize. 

If you want to see real change and improvement in your child’s relationship with technology, you must first help them to become aware of their behaviors, just as you are. They need to learn to recognize their own behaviors, and take stock of their own interactions. And this isn’t accomplished when emotions are high and everyone is responding to each other’s actions. It’s done in the calm, in between moments.

In these moments you have the power to help your child develop self-awareness. You have the opportunity, not to restrict and demand, but to open a dialogue, to care and teach the principles so they are able to develop their own ability to act on their own. In doing so, you’re providing more than behavior change, you’re setting the foundation for success throughout their lives.

You can’t force someone into mindfulness, it is a practice they must develop on their own, but as a parent, At its core, mindfulness is power. Those who practice it have a unique advantage above the rest. And while you can’t force someone to become more mindful, as a parent, you can help guide your children to a place where they become consciously aware of how they are using technology which is the first step to change.

If you were to take a moment and think about the way you use and interact with technology and the way you’ve witnessed your children do the same, you’d noticed most of it is reactive. You get a notification for a work email and you immediately pick up your phone. Your child gets a DM from a friend on Instagram, they pick up their phone. Subtly, and oftentimes not so subtly, people become a puppet to their phone’s demands.

If you watch long enough, you’ll eventually notice that behavior moves from a reactive state to a habitual one. The phone comes to the dinner table, to the bathroom, to the family meeting. You absent-mindedly pick up your phone when your bored, have a moment of quiet, are in the middle of a conversation. You end up on an app and don’t know why you’re on it or even how you got there. 

So you see, it’s not necessarily that technology is bad. We’ve just let it get to a point where it controls us. And we see that control manifesting the most in our children.

If you want to take control of your technology, you want your kids to have boundaries, and you want to reap the potential benefits that technology can provide, it starts with taking a really hard look at how you’re using it. You’ve got to be real and honest so you train your mind to perform differently. That’s how you begin to set a better example for your children and help them develop their own awareness as well. 

Once your child begins to change their behaviors, your family will begin to change for the better.

Parents tell me that they feel like they have their children back, that they see healthier technology use, and most importantly, they see increasing moments of connection where they are focused and more present.  

The best part of all is, mindfulness has a trickle effect. As you encourage, guide, and help your children become more mindful of their technology use, ultimately you become more aware of your own. It becomes a goal that you’re not just pursuing for your children, but that you are all working together as a family. 

Parents have shared the feeling of joy that comes along with family meals together, pockets of time without screens, and a new-found sense of security that they’ve provided their children with the tools to manage their own screens and behaviors. 

When it comes down to it, love it or hate, technology is here to stay. We must co-exist with it and beyond that, use it to our advantage in service of ourselves and our lives. We’re not after a world without technology. We’re determined on creating one where we can use technology mindfully. 

My work is centered on helping parents bring that awareness and mindfulness to their families. Through sharing exercises and practical tactics, I aim to give both parents and their children a way to hold their technology use up to the light, examine where they can improve, and make a plan of action to change for the better. 

So I’d like to ask for your help. After more than 50 episodes, we’re launching a new product! But we want to make sure we give our listeners best value possible. If you go to askmindful.com, we have a short questionnaire that will help us build the best product possible for you. Plus, when you answer, you’ll get a free guided meditation exercise to help you stay focused and avoid distractions when using your smartphone. Just go to askmindful.com now and thank you in advance! That’s askmindful.com

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Oct 28 2019

16mins

Play

62: Nina Hersher - Finding Community in the Digital Wellness Space

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In episode 62, Nina Hersher joins us for a conversation about finding a community focused on digital wellness. Nina is a co-founder of Digital Wellness Collective, a unique organization where people working together on digital health and wellbeing can collaborate with each other, meet one another, share experience, support each other, promote one another’s work, and so much more. 

Nina Hersher is the co-founder of the Digital Wellness Collective. She holds her Master of Social Work with an individualized degree in Digital Culture and Program Development. She’s also an international speaker and meditation teacher. She is a digital wellness expert working with individuals and companies on technology usage to increase productivity, efficiency, and self-care. 

Some Questions I Ask: 

  • What is the Digital Wellness Collective? How did it get started? (5:24)
  • Why are some places more interested in digital wellness than others? (11:06)
  • What is National Day of Unplugging? When is it? (18:09)
  • Are there any trends that you’re seeing for the digital wellness movement? (27:31)


In This Episode, You Will Learn: 

  • Robert’s weekly tip. (3:40)
  • How Digital Wellness Collective is spreading across the world. (9:46)
  • The top 3 benefits of becoming a member of Digital Wellness Collective. (13:19)
  • How unplugging can lead to inner peace. (21:31)
  • What the difference is between “healthy tech” and “anti-tech.” (34:40)


Resources:

Digital Wellness Collective

Digital Wellness Collective - TFM

Digital Wellness Collective – Get Involved

Digital Wellness Collective – Instagram

Digital Wellness Collective - Facebook

National Day of Unplugging

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Oct 21 2019

40mins

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61: Christina Malecka - The Power of a Digital Mindfulness Retreat

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In episode 61, Christina Malecka joins us for a conversation around how to implement a digital mindfulness retreat into your life, and why this will positively transform your relationship with technology. AS a Seattle-based psychotherapist, Christina has had a front-row seat to the emotional impact smartphones and social media have had on her clients, including loneliness, anxiety, and alienation. To combat this epidemic, Christina Melecka has created a series of digital mindfulness retreats, which can be done at home or within a beautiful, nature-focused location with Christina. These retreats will transform your relationship with technology, connect with others, and connect back to yourself, too. 

Christina Malecka earned her master’s degree in Clinical Psychology and is a licensed mental health counselor in the state of Washington. She works with adults, children, and adolescents of all cultures and orientations to help people find relief from the emotional suffering they’ve experienced in life. 

Some Questions I Ask: 

  • What got you motivated to work in the digital mindfulness space? (4:20)
  • What are digital mindfulness retreats like? (10:36)
  • How do people’s expectations and experiences differ on the retreats? (16:19)
  • How can people learn more about your work and get in touch with you? (31:34)


In This Episode, You Will Learn: 

  • How to take a micro-retreat from technology. (1:19)
  • How social media can be both beneficial and destructive. (5:43)
  • What attention restoration theory is. (10:51)
  • How to have an at-home digital mindfulness retreat. (26:05)
  • Why a gratitude practice is essential to combating our natural negativity bias. (29:57)


Resources:

Christina Malecka’s Website

Information on Upcoming Retreats

Christina’s Email: christina@dmret.com

DMRET Mexico Retreat

The Joy of Missing Out by Christina Crook

Christina's upcoming retreat on October 17-21

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Oct 07 2019

35mins

Play

How to manage your responses to technology disruption

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In this episode of the Technology for Mindfulness Podcast, I wanted to cover some simple steps you can take in how you interact with technology to create positive change in your life.

I've had other experiences in life where I had changed my own habitsI had control of myself and knew that it came down to how my mind and body reacted to the phone ringing. I used a combination of my experience of mindfulness meditation and martial arts training to train myself to respond to the phone ringing and the phone vibrating. The challenge was how to adapt that to my interaction with my phone.

Here are some of the steps I applied to alter my habits and responses to technology disruption:

  1. Manage and monitor your triggers: Practice a different response to your phone or device ringing.
  2. Follow the same training plan: Through practicing pausing and waiting before interacting with your phone, this will help with anxiety management.
  3. Replace with a habit of discipline: You'll replace your habit of how you respond to technology with a new, controlled habit. This will still require you to practice these habits for maintenance.
  4. Replace your ringtone to encourage Affirmative Relaxation: Create a different experience and response to your phone ringing.


Now that I've shared some of my journey with you, I'd like to ask for your help. After more than 50 episodes of the Technology For Mindfulness, we’re releasing a new product that will help with this very issue to help build a habit around our responses to our smartphones. I’d like to ask for your help. If you go to askmindful.com, we have a short questionnaire that you can fill out that will help us to build the best product possible for you. When you answer, you’ll get 50% off that product. Go to askmindful.com now and receive 50% of our new product!


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Sep 30 2019

17mins

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60: David Ryan Polgar - How to Stop Oversharing Personal Data

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In episode 60, David Ryan Polgar joins us for an engaging conversation around the history of digital wellbeing and what it means to be human in the digital age. David takes a different approach to how people should combat oversharing personal data and addiction to technology. Instead of focusing on what we, as end-users, need to do to combat overuse or misuse of technology, David focuses on transforming the ways that technology itself is deployed. 

David Ryan Polgar is a 3-time TEDx speaker and tech writer. He’s known for his work in exploring the impact of tech from an ethical, legal, and emotional perspective. He’s been featured on CMS This Morning, USA Today, AP, LA Times, CNN, BBC, and more. David is also the founder of All Tech Is Human, which is an initiative to align the purpose of technology with what the end-users need to create a more human-centered society. 

Some Questions I Ask: 

  • What motivated your work around digital wellness? What challenges did you face? (5:08)
  • What organizations are you involved in? (34:35)
  • How can people reach you and get involved with everything you’re doing? (44:47)


In This Episode, You Will Learn: 

  • Robert’s tip for mindfully granting access to applications. (0:58
  • What a “mental food plate” is. (8:41)
  • What prompted Robert to be mindful around granting apps permissions to his data. (17:32)
  • Why advertisers’ targeting strategy became a massive collision course. (32:29)
  • About David’s work with mental wellbeing with tech use. (39:22)


Connect with David Ryan Polgar: 

Website

Facebook

Twitter

All Tech is Human

Resources: 

“Is Google Making us Stupid?” by Nicholas Carr

Headspace

Calm

The Center for Internet and Technology Addiction

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Sep 23 2019

46mins

Play

How to avoid being distracted by your phone at work

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On today’s episode of the Technology For Mindfulness podcast, I’m going to share with you some of my own journey in grappling with stress and distraction from technology. 

In this episode, you will learn:

  • How I’ve developed techniques and habits that I use to stay grounded and focused with my smartphone and other devices and how you can too
  • How I deal with distraction in my work and professional life
  • An experience I had during my karate black belt test and how that mindset can relate to dealing with digital distraction
  • If you’re feeling controlled by technology or that you don’t have any options for relating to your devices differently, the way things in your life now isn’t the way things have to be. 
  • How the average person interacts with their phones 2,617 times a day when our instincts drive our phone. This is what can lead us to be more anxious and unproductive. 
  • A mindfulness exercise around using your smartphone


After more than 50 episodes of the Technology For Mindfulness, we’re releasing a new product that will help with this very issue to help build a habit around our responses to our smartphones. I’d like to ask for your help. If you go to askmindful.com, we have a short questionnaire that you can fill out that will help us to build the best product possible for you. When you answer, you’ll get 50% off that product. Go to askmindful.com now and receive 50% of our new product!

For information regarding your data privacy, visit Acast.com/privacy

Sep 16 2019

16mins

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59: Tracy Dennis-Tiwary – The Ultimate Form of Avoidance

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In episode 59, Tracy Dennis-Tiwary joins us for a thoughtful discussion around how parent-child relationships are impacted by technology use. She dives into the details of how the human eyes have evolved to function in social settings, tracking eye movements and sharing gaze with others—and how technology can disrupt that communication.

Dr. Tracy Dennis-Tiwary is a professor of psychology, clinical psychologist, and digital mental health expert. She was recently featured on ABC’s Screentime, looking at the proliferation and consequences that mobile devices have on daily life. Her research mainly focuses on teen and adolescent wellness and what role technology plays in the struggles that today’s youth face.

Some Questions I Ask:

·     How does your work relate to technology? (3:59)

·     What are some examples of the productive ways that young people can use technology to ameliorate the problem? (9:58)

·     What impact does guilt around technology use have on parent-child relationships? (18:17)

·     How can parents repair their relationship with technology use? (24:44)

·     What suggestions do you have for parents to start managing their technology use? (34:29)

In This Episode, You Will Learn:

·     Strategies for answering your phone while talking with someone face-to-face. (1:11)

·     How research supports the notion that technology contributes to stress and anxiety in youth. (7:08)

·     How to create a path for youth to change unhealthy technology habits. (10:48)

·     How to navigate the space between reaction and action when it comes to combating automatic habits around technology. (14:08)

·     About an experiment used to study how technology impacts parent-child relationships. (21:01)

·     How humans’ eyes have evolved to highlight the importance of shared gaze as part of communication. (30:19)

Connect with Tracy Dennis-Tiwary:

Website

Twitter

Personal Zen

For information regarding your data privacy, visit Acast.com/privacy

Sep 09 2019

47mins

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58: Richard Chambers - A Smiling Mind With Technology

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In episode 58, Dr. Richard Chambers joins us for an engaging discussion about how he encourages and teaches people to experiment with their use of technology. In particular, he prompts them to pay attention to both how they feel subjectively when they are using technology in different ways, in different situations, and also how they feel when not using it at all.

Dr. Richard Chambers is a clinical psychologist and leading mindfulness expert. He feels his calling is working with and teaching mindfulness, focus, and distraction control in schools and universities. For Richard, mindfulness provides him with the experience of freedom from all the rumination and worry that clouds his mind, and he strives to share that with others, too.

Resources:

Richard Chamber’s Website

Smiling Mind Meditation App

Dr. Richard Chambers’ TEDx Talk

Mindful Learning by Dr. Rich Chambers

Some Questions I Ask:

·     How did you get into mindfulness? (4:03)

·     What is your philosophy about mindfulness fits into a curriculum? (9:03)

·     What are the most common serious issues around technology that your students? (13:16)

·     What challenges do you experience when working with people who never experienced life before smartphones and technology? (15:33)

·     How is Smiling Mind different from other meditation apps? (29:09)

What You’ll Learn:

·     How to measure your technology use and how it affects your experience with technology. (0:50)

·     How technology use negatively impacts learning outcomes and mental health. (13:34)

·     How everyday technology and social media exacerbates cyberbullying, depression, and narcissism. (15:43)

·     How Richard teaches mindfulness through experiments. (18:24)

·     The difference between multi-tasking and attention-switching. (24:54)

·     Why technology is addicting. (34:34)

For information regarding your data privacy, visit Acast.com/privacy

Aug 26 2019

40mins

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iTunes Ratings

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LOVED BEING GUESTS ON THIS PODCAST

By Provlovemav - Apr 25 2019
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We had such an incredible time chatting with Robert. Thank you for having us! We loved this episode!

Plotnick is fine

By Livingphil - Jul 19 2018
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Good listen