In today’s fast-paced world, our devices have become both a lifeline and a trap. We wake up to notifications, scroll through endless feeds, and find ourselves lost in digital noise. But at what cost?
Jennie Ketcham Crooks, a licensed clinical social worker and anxiety specialist, warns that our overuse of screens is quietly eroding our mental health, creativity, and relationships. Her book, LOOK UP: The 30-Day Path to Digital Minimalism and Real Life Maximalism, offers a powerful roadmap to break free from the cycle of constant digital consumption.
Why Digital Overuse is a Silent Threat
Have you ever felt anxious after spending too much time online? Do you find it hard to focus on real-life conversations? Research shows that excessive screen time contributes to stress, anxiety, and even depression. We are more connected than ever yet feel lonelier than before. Why? Because meaningful human connection happens in real life, not just online.
The Power of Digital Minimalism
Jennie introduces the concept of psychological flexibility, which means adapting our behavior based on what truly matters to us. Instead of reacting impulsively to notifications and mindless scrolling, we can pause, reflect, and choose how we interact with technology.
When we declutter our digital lives, we create space for: ✅ Deeper relationships – being present with loved ones without distractions
✅ Enhanced creativity – freeing our minds to innovate and dream
✅ Improved mental well-being – reducing anxiety and stress caused by information overload
✅ Greater self-awareness – aligning our actions with our core values
The 30-Day Digital Reset Challenge
Jennie’s book presents a step-by-step challenge to help us reset our digital habits. While it might sound daunting, the key is small, intentional steps that lead to big transformations. Some strategies include:
🔹 Tech-Free Mornings – Start your day without reaching for your phone. Instead, practice mindfulness, read, or enjoy a slow breakfast.
🔹 Screen Time Boundaries – Set specific hours for social media and stick to them.
🔹 Digital-Free Zones – Keep your bedroom and dining table screen-free to encourage real conversations.
🔹 Mindful Consumption – Unfollow accounts that drain your energy and curate content that truly adds value to your life.
🔹 Real-Life Maximalism – Replace screen time with activities that bring genuine fulfillment, like journaling, exercising, or spending time in nature.
Overwhelmed? Start Small!
If the idea of reducing screen time feels intimidating, don’t worry. Begin with one small change, like putting your phone down 30 minutes before bed. As Jennie says, “Boundaries with technology aren’t about disconnecting from the world—they’re about reconnecting with what truly matters.”
Your Challenge: Look Up!
For the next 24 hours, challenge yourself to LOOK UP more. Observe the world around you. Have a conversation without distractions. Take a walk without your phone. Notice how you feel.
It’s time to reclaim our lives beyond the screen. Are you ready?
📖 Read more: LOOK UP: The 30-Day Path to Digital Minimalism and Real Life Maximalism
🌎 Learn more: westcoastanxiety.com
Let’s break free, be present, and live fully. The real world is waiting!
About Jennie Ketcham Crooks
JENNIE KETCHAM CROOKS is the founder of the West Coast Anxiety Clinic, a clinical licensed social worker, and an anxiety and OCD specialist. Prior to starting the West Coast Anxiety Clinic, she was the Director of Clinical Education at Seattle Anxiety Specialists and before that, the lead medical social worker at the Polyclinic. Jennie has been involved in research at the University of Washington, a guest lecturer at Harvard University, and appeared on a number of popular television shows from Headline News and The View to Oprah.
Website: https://westcoastanxiety.com
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