In today’s world, it often feels like we’re constantly bombarded with distractions, pressures, and demands on our attention. Whether it’s the urge to keep up with unrealistic standards, endless scrolling through content, or the pursuit of more “things,” the modern landscape can make it hard to feel grounded and in control. Many of us find ourselves pulled in multiple directions, with little time left for real rest or reflection.
In fact, research has shown a clear connection between these daily distractions and a rise in mental health issues. A study published by the American Psychological Association found that young adults who spent more than three hours a day using digital platforms were at a significantly higher risk of experiencing symptoms of depression and anxiety. Another study by the Royal Society for Public Health reported that the use of these platforms has been linked to increased rates of loneliness, particularly among adolescents and young adults.
The good news? We can take back control. Here are five realistic steps to regain your sense of self, find peace in the chaos, and start living with intention.
1. Set Boundaries with Technology
Technology has become an inseparable part of our lives, but it’s also a source of constant noise. Endless notifications, comparison traps, and the addictive loop of consuming content can leave us feeling drained. In fact, a survey by Common Sense Media found that 50% of teens feel addicted to their devices, and 59% of parents believe their children are addicted. To regain control, start by setting healthy boundaries.
Create designated times or spaces where technology is off-limits. This might mean putting your phone away during meals, turning off notifications, or having screen-free mornings and evenings. Use tools that help you monitor your digital usage and create limits that support your well-being.
By setting boundaries with technology, you can reclaim your time, mental energy, and focus—allowing you to be present in your daily life.
2. Prioritize Rest and Recovery
In a society that glorifies hustle and productivity, it’s easy to forget that rest is not a luxury but a necessity. Without proper rest, both our minds and bodies begin to suffer. Prioritizing rest isn’t about quitting; it’s about recharging so you can keep moving forward with resilience.
The importance of rest is backed by science. Studies have shown that chronic stress and lack of rest can lead to mental fatigue, decreased cognitive function, and an increased risk of mental health disorders such as anxiety and depression. Incorporating moments of stillness into your daily routine—whether through meditation, short walks, or mindful breathing—can make a huge difference.
When you allow yourself to rest and recover, you’ll find that your productivity, focus, and overall sense of well-being dramatically improve.
3. Practice Mindful Consumption
It’s easy to get swept up in the waves of consumerism. Everywhere we look, there’s something being sold to us—whether it’s material goods or digital content vying for our attention. But more isn’t always better.
Instead of mindlessly consuming, practice being intentional. A 2020 study by McKinsey & Company revealed that the rise in digital consumption during the pandemic resulted in significant emotional stress and financial strain on households, as people turned to online shopping for temporary relief. Before making a purchase, ask yourself if it aligns with your values and needs. Delay impulse buys and give yourself time to reflect.
Practicing mindful consumption not only helps you avoid overwhelm, but it also fosters a deeper connection with the things and ideas that truly matter to you.
4. Reconnect with Real-Life Relationships
Despite being more “connected” than ever, many of us feel isolated. According to a 2018 study by Cigna, nearly half of Americans reported feeling lonely or left out in their daily lives, with social media contributing to this rising sense of disconnection. To regain control of your emotional well-being, make an effort to reconnect with the people who matter to you in real life.
Carve out time for face-to-face conversations, phone calls, or video chats. These more intimate forms of communication build trust, foster emotional support, and create deeper bonds. Whether it’s sharing a meal with family, catching up with a friend, or joining a community group, investing in relationships helps anchor us in the present and offers a sense of belonging that online interactions can’t replace.
5. Develop a Personal Growth Plan
Taking control of your life also means taking control of your growth. Set meaningful goals that reflect your passions, values, and long-term vision. Personal growth isn’t about perfection; it’s about progress and intentional living.
Whether you want to learn a new skill, improve your health, or deepen your spiritual practice, break your goals down into small, achievable steps. A study published in Harvard Business Review found that people who set specific goals and tracked their progress were 33% more likely to achieve them than those who didn’t. Having a clear plan gives you a sense of direction and purpose, helping you stay focused on what matters most to you, rather than getting lost in the noise.
By focusing on personal growth, you regain a sense of agency over your life and build confidence in your ability to create meaningful change.
Conclusion: Take Back Control, One Step at a Time
The modern world is full of distractions and societal pressures, but you have the power to reclaim your life. By setting boundaries, prioritizing rest, practicing mindful consumption, reconnecting with real-life relationships, and investing in your personal growth, you can rise above the noise and start living with intention.
Remember, change doesn’t happen overnight. It’s about taking small, consistent steps that align with who you are and where you want to be. Start today by choosing one of these steps and begin your journey toward a more fulfilling, intentional life.
For continued reading on how living with schizoaffective disorder and embracing vanlife has shaped my journey toward peace, faith, and personal growth, check out my previous blog post: Vanlife, Schizoaffective Disorder, and Finding Peace Through Faith.
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References:
- American Psychological Association. (2019). Social media use tied to increase in teen depression. Retrieved from: https://www.apa.org/news/press/releases/2019/07/social-media-depression
- Royal Society for Public Health. (2017). Social media and young people's mental health and wellbeing. Retrieved from: https://www.rsph.org.uk/our-work/campaigns/status-of-mind.html
- Common Sense Media. (2016). Technology addiction: Concern, controversy, and finding balance. Retrieved from: https://www.commonsensemedia.org/research
- National Institute of Mental Health. (2020). Chronic stress and mental health. Retrieved from: https://www.nimh.nih.gov/health/topics/stress
- McKinsey & Company. (2020). Consumer sentiment and behavior continue to reflect the uncertainty of the COVID-19 crisis. Retrieved from: https://www.mckinsey.com/business-functions/marketing-and-sales/our-insights/global-survey-consumer-sentiment-during-the-coronavirus-crisis
- Cigna. (2018). U.S. loneliness index. Retrieved from: https://www.cigna.com/about-us/newsroom/studies-and-reports/loneliness-index
- Harvard Business Review. (2017). The goals we set shape the lives we lead. Retrieved from: https://hbr.org/2017/11/the-goals-we-set-shape-the-lives-we-lead