Less chat, more (mindful) action!
There’s been a fair amount of chat from me to date about mindfulness and general wellbeing but there’s not been much action! So what am I going to do about it? Well, I’d like to try out some weekly pledges designed to improve my quality of life in a quick and easy way. I’m going to keep these simple because adding more tasks to a seemingly endless to do list risks defeating the whole mindful point.
It’d be marvellous if you would join me in giving these pledges ago -we can compare notes each week, dismissing the things that didn’t work and embracing the ones that did. Go on, don’t leave me pledging it up all on my lonesome.
Here’s what I propose with each pledge to be trialled for a week at a time. Think of it like a science experiment but without the need for the white coat and goggles. Just call me Briana Cox…
Experiment 1: Night-time digital detox

Apparently the artificial blue light emitted from phones and tablets (any type of digital screen really) increases alertness and suppresses the hormone melatonin by up to 22% which unsurprisingly has a negative impact on sleep (see www.itstimetologoff.com).
I don’t know about you but I’m really bad for looking at my phone just before bed and/or watching something on my tablet. It’s a bit of an addiction and before I know it I’ve wasted another 30 minutes just scrolling through news sites/mindlessly looking on social media.
So just before going to sleep I’m: a) more alert; and b) often riled or concerned about something I’ve read in the news. I’m also very bad for scrolling through my phone if I wake up and can’t get back to sleep — gone are the days of counting sheep!
So let’s experiment by confiscating our tablets and phones and turning the tv off at least 30 minutes before going to sleep to see what impact (if any) this has on quality of sleep.
Experiment 2: Meditation

Yep, you had to know meditation was going to feature!
Studies suggest that regular meditation can lower levels of the stress hormone cortisol and have a positive impact on mental health.
I’ve been full of good meditation intentions for a while now but haven’t yet put them into practice. I’m going to listen to a short guided meditation once a day for a week and see what impact that has on my stress levels/general sense of emotional wellbeing.
I’d love for you to join me and we can compare notes. I’m going to aim for a 5 minute meditation each day but here’s a Headspace one that’s just over 1 minute long — everyone can fit in time for that!
https://www.youtube.com/watch?v=PFZ6C2XhJAc
Experiment 3: Mindful eating

This pledge is super easy so don’t judge me! I’m really bad for eating dinner on the sofa in front of the TV and it’s become a habit that’s hard to break.
So for week 3 I’m going to eat dinner at the table every night with the TV off and (shock, horror) engage my husband in conversation — I’d better warn him or he’s going to be pretty alarmed at this prospect. I’m also going to try and pay more attention to what I’m eating rather than inhaling the whole meal in 5 minutes flat.
I’m sure that most of you eat mindfully and sociably already but if you still have university-style eating habits like me, join me in experiment 3!
Experiment 4: Get moving (a bit more)

I’m generally a happier person when I get out and about and do more exercise but for various reasons recently, exercise has taken a nosedive and I feel sluggish and unfit.
I’m going to add an extra 30 minutes to the walking I usually do each day and see if I feel any less lethargic by the end of the week. You could join me by doing the same or by challenging yourself to a new steps target per day/jog round the park etc if you’re feeling really bold!
Experiment 5: Down your digital tools (for 30 minutes a day)

According to www.itstimetologoff.com, UK adults spend an average of 8 hours 41 minutes a day on screens (more time than they’re asleep) and check their smartphones 150 times a day!
I can well believe this — my phone and I are pretty much constantly together, and I’m guilty of scrolling through social media whilst spending time with my son. A small amount of this phone use is necessary but the vast majority of it isn’t and I’m missing precious moments I could be enjoying with my son or just generally being more present.
I’d like to break the habit and spend at least 30 minutes a day without a phone or tablet within reach and focus on the present moment. I’m starting small so surely this is do-able!
Are you a digital addict like me? If so, give this a go and let me know how you get on! How did you spend those 30 minutes without any digital company? Was it liberating or did you feel you were missing something vital?
That’s all folks!
So that’s it! Easy peasy right?! I’ll keep you updated with my progress each week — please do the same by posting about your experiences on one of the Just Be channels (Facebook, Instagram or Twitter) and I’ll summarise our scientific conclusions!
