Wholeness Healing Today

Tips for Bringing Mindfulness Into Your Screen Time

Rather than getting lost in the drama of your screen time, use mindfulness techniques to keep you present in this moment. Consider using some of the following tips.

• When you are watching something on the screen, include the screen itself in your scene. This is taking yourself outside the screen content and giving yourself the opportunity to watch the screen content while noticing it on the screen. (This is like watching your thoughts and being the observer of the thoughts rather than losing yourself in the thought content).

• Help yourself be physically present by being aware of your hands and fingers touching the device you are using. Notice the weight of the device in your hands.  Notice the textures you are experiencing such as the smoothness of the screen. This can help you be more physically present.

• Next time you open an email, notice who it is from and bring that person to mind. Reflect on the person and what message they are sending to you. Send them a thought of gratitude. (Rohan Gunatillake, 2018)

Works Cited
Rohan Gunatillake. (2018). mindfulness cards. Mindfulness Everywhere. Glasgow, Scotland: Chronicle Books.

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  • Licensed Independent Clinical Social Worker
    Licensed Independent Mental Health Practitioner

  • Janie Pfeifer Watson, LICSW, is the founder and director of Wholeness Healing Center, a mental health practice in Grand Island, Nebraska with remote sites in Broken Bow and Kearney. Her expertise encompasses a broad range of areas, including depression, anxiety, attachment and bonding, coaching, couples work, mindfulness, trauma, and grief. She views therapy as an opportunity to learn more about yourself as you step more into being your authentic self. From her perspective this is part of the spiritual journey; on this journey, she serves as a mirror for her clients as they get to know themselves—and, ultimately, to love themselves.


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