The Toll of the News on Our Mental Health [part 6/6]

Reflect and integrate

As we wrap up this series of 6 articles, it’s time to reflect on the journey we’ve taken together. We’ve explored various strategies to manage our news consumption and enhance our mental well-being. How have you felt about the changes we’ve discussed so far? Remember, this process is about progress, not perfection. Here is the first article if you missed the series.

Here are some reflective questions:

• What have you learned about your news consumption habits?
• Which of the practices introduced felt most impactful?
• Have you noticed any changes in how you feel daily since beginning these new practices?

Here are some more tips to integrate those new habits in the long term (did you guess I love tips and lists?!):

• Habit Stacking: Inspired by the book ‘Atomic Habits’ by James Clear, it’s easier to incorporate new habits by stacking them onto existing ones. For instance, after brushing your teeth, take a moment for a deep breath or reflect on your news consumption as you enjoy your morning coffee.
• Environmental Triggers: Use post-its or set timers in places where you usually check the news. These reminders can help you question if you really need to engage with the news at that moment, and if you decide to do so, set a limit in time.

• Regular Check-ins: Set a regular schedule to assess your progress. Adjust your goals as needed based on these reflections.
• SMARTER Goals: Use the good old SMART goals for your news consumption, and make them even smartER:
  • Specific: Clearly define what you want to achieve. Example: “I will limit my news consumption to 10 minutes at a time, twice per day”
  • Measurable: Track your progress. Example: “I will use a timer to track the time I spend on news websites or apps each day.”
  • Achievable: Set goals that are realistic and attainable within your current lifestyle. Example: “Today, I will uninstall one news app from my phone.”
  • Relevant: Make changes that directly impact your routine. Example: “Today I will substitute a general news app for one that delivers positive news.”
  • Timely: Set a timeframe for reevaluation and adjustment. Example: “I’ll assess my progress at the end of each month.”
  • Evaluate: Regularly review your goals and the impact of the changes. Consider if the adjustments have led to a more balanced news consumption and if they align with your mental well-being. Example: “At the end of each week, I will review the time spent on news consumption, adjust the limits if necessary, and check-in on how I felt this week.”
  • Rewarding: Acknowledge and celebrate your efforts to foster motivation. Example: “I will treat myself to a favorite activity or small reward each time I meet my news consumption goals for a week.”

• Celebrate Small Wins: Recognize and celebrate your progress, no matter how small. Journal about days you managed your news intake well, or reward yourself for a week of mindful news consumption. Celebrating small victories is crucial for sustained change.

I’ve shared my journey throughout this series, hoping to show that change is possible, though it often requires time and patience. Like you, I’ve had my ups and downs, learning to regulate my engagement with news and social media gradually.

If you find implementing these practices challenging, remember to go back to this series whenever you feel you’ve relapsed or are ready to take the next step. Be kind and patient with yourself; the pull of the news is strong, but with persistence, you can achieve a healthier balance.

A big Thank You for joining me on this journey. I encourage you to keep these practices alive and revisit this guide as needed. Stay connected through my Substack or my newsletter. Your path to a healthier relationship with news continues from here.