Mindful Connections

Navigating Social Media and Email with Awareness

Hello again, Jon Macaskill here, retired Navy SEAL Commander turned Mindfulness and Leadership coach from?Frogman Mindfulness?and the?Men Talking Mindfulness Podcast.

Welcome to this week’s edition of “Happier, Healthier, and More Stress Free in 2023!”

Just a second… sorry, gotta check this email that just came in - oh wait, I just got a text, and now a social media notification!

Ok, I don’t know about you, but I’m exhausted - the buzzes, notifications, pings, and pop-ups, it has become increasingly challenging to maintain a sense of calm and presence. This week, let’s look into the realm of mindful usage of social media and email, sharing tips derived from both scientific insights and personal experiences, including my time in the demanding environment of the Navy SEALs.

Understanding the Impact

Social media and email have fundamentally altered how we communicate and connect with the world around us. Being aware of the influence they exert on our mental well-being is the first step in cultivating a more mindful approach.

Insight from the Navy SEALs:

• Fast Response Isn't Always the Best: On the battlefield, rapid responses are necessary, but in our daily communications, taking a moment to reflect can often yield better results.

Setting Boundaries

Healthy Boundaries: Developing healthy boundaries for social media and email usage can prevent burnout and foster more meaningful connections.

• Designated 'Offline' Times: Set aside specific times where you completely unplug from digital platforms, allowing yourself space to recharge. (My friend Dr. Theresa Larsondesignates a day as “Airplane mode day!”)
• Mindful Notifications: Customize your notification settings to receive alerts only for the most essential communications.

Practicing Mindfulness

Embed mindfulness practices into your daily routine to navigate the digital space with intentionality.

Navy SEALs Technique:

• Breath Awareness: Before responding to an email or a social media post, take a few deep breaths. It aids in crafting responses that are thoughtful and grounded. We often use the technique of "Box Breathing" to get our heart rates and respiratory rates down on the shooting range.

Resources to Dive Deeper

Books and Podcasts:

• "Digital Minimalism" by Cal Newport: A guide to living a focused life in a noisy world. “Deep Work” also by Cal Newport is another fantastic resource.
• Men Talking Mindfulness (Shameless plug!): Tune into our show where we dissect the role of mindfulness in various aspects of life, including digital wellbeing.

Action Steps

This Week's Challenge:

• Daily Mindfulness Meditation: Start or end your day with a 10-minute mindfulness meditation focusing on your digital habits.
• Reflect on Your Usage: At the end of the week, reflect on your social media and email usage. Note down what felt different and any new insights gained.

Let's Connect

Now, that all said, here’s some irony for ya! I am eager to hear your experiences as you embrace mindfulness in your digital interactions. Share your stories with me, and let's foster a community of mindful communicators!

Reach out:

• Email: [email protected]
• Website: www.frogmanmindfulness.com
• Social Media: See links below.

Train hard, breathe easy,

Jon

Frogman Mindfulness?and?Men Talking Mindfulness

PS - Looking to Invigorate Your Organization?

I would be honored to serve as a speaker at your next event, sharing the transformative power of mindfulness and meditation in action. Reach out today to learn more!

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