Today’s special: why you feel like you have no time, and the simple shifts that will help you take back control of your days without burning out.

This one's on me 🍒

References:

Time Use and Subjective Well-Being https://www.science.org/doi/10.1126/science.1103572

Job Demand-Control Model: Job Control and Stress https://www.jstor.org/stable/2392498

Ego Depletion https://psycnet.apa.org/doi/10.1037/0022-3514.74.5.1252

Mental Fatigue Impairs Physical Performance https://journals.physiology.org/doi/full/10.1152/japplphysiol.91324.2008

Time Poverty / Scarcity https://us.macmillan.com/books/9780805092646/scarcity

Role Accumulation Theory https://www.jstor.org/stable/2094423

Weekend Effect on Happiness https://www.nber.org/papers/w20280

Implementation Intentions https://psycnet.apa.org/doi/10.1037/0003-066X.54.7.493

Planning Fallacy https://www.jstor.org/stable/1914185

Energy Management https://www.simonandschuster.com/books/The-Power-of-Full-Engagement/Jim-Loehr/9780743226752

Work Recovery / Detachment https://psycnet.apa.org/doi/10.1037/0021-9010.92.1.204

Habit Formation & Automaticity https://psycnet.apa.org/doi/10.1037/0033-295X.114.4.843

Time Management & Productivity https://psycnet.apa.org/doi/10.1037/1076-8998.12.3.262

Circadian Rhythms & Performance https://pubmed.ncbi.nlm.nih.gov/17936039/

Positive Activities & Well-Being https://psycnet.apa.org/doi/10.1037/0033-2909.131.6.803

Work Boundaries / After-Hours Recovery https://psycnet.apa.org/doi/10.1037/a0035077

Introduction Music by Petrushkasound from Pixabay. License u_3gapax5f3i

Today’s special: a deep dive into screen time and phone addiction. Why do we reach for our phones without thinking? What is it costing us—our focus, our sleep, our connection? And more importantly, how do we take that control back? This one’s all about building a life that feels better than scrolling through one.

This one's on me <3

REFERENCES:

• Twenge, J. M., Joiner, T. E., Rogers, M. L., & Martin, G. N. (2018). Increases in depressive symptoms, suicide-related outcomes, and suicide rates among U.S. adolescents after 2010 and links to increased new media screen time. Clinical Psychological Science, 6(1), 3–17.
• Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768.
• Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237.
• Exelmans, L., & Van den Bulck, J. (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine, 148, 93–101.
• Meshi, D., Tamir, D. I., & Heekeren, H. R. (2015). The emerging neuroscience of social media. Trends in Cognitive Sciences, 19(12), 771–782.
• Mark, G., Gudith, D., & Klocke, U. (2008). The cost of interrupted work: More speed and stress. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems.
• Przybylski, A. K., & Weinstein, N. (2013). Can you connect with me now? How the presence of mobile communication technology influences face-to-face conversation quality. Journal of Social and Personal Relationships, 30(3), 237–246.
• Verduyn, P., Ybarra, O., Résibois, M., Jonides, J., & Kross, E. (2017). Do social network sites enhance or undermine subjective well-being? A critical review. Social Issues and Policy Review, 11(1), 274–302.
• Alter, A. (2017). Irresistible: The rise of addictive technology and the business of keeping us hooked. Penguin Press.
• Twenge, J. M. (2017). iGen: Why today’s super-connected kids are growing up less rebellious, more tolerant, less happy—and completely unprepared for adulthood. Atria Books.

You plan the perfect Sunday reset: groceries, meal prep, laundry, skincare, nails… only to wake up Monday still exhausted.

In this episode, Virginia breaks down the “productivity hangover”: why doing more doesn’t equal real rest, how chronic stress keeps your nervous system in fight-or-flight, and what true recovery actually looks like. We explore decision fatigue, why scrolling isn’t restorative, when self-care becomes another to-do list, and the real types of rest your body and mind need. If your reset steals sleep, adds stress, or feels like work; it’s not rest.

Learn how to downshift your nervous system and reset without optimizing your burnout.

Real rest begins when the to-do list stops.

🍒 See you at the counter. And as always, this one’s on me.

SOURCES & STUDIES MENTIONED:

Psychological Detachment & Recovery

Sonnentag, S., & Fritz, C. (2007). The recovery experience questionnaire: Development and validation of a measure for assessing recuperation and unwinding from work.

Sonnentag, S., & Fritz, C. (2015). Recovery from job stress: The stressor–detachment model as an integrative framework.

HRV as Autonomic Marker

Shaffer, F., & Ginsberg, J. P. (2017). An overview of heart rate variability metrics and norms. Frontiers in Public Health

Decision Fatigue

Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource?

Vohs, K. D., Baumeister, R. F., Schmeichel, B. J., Twenge, J. M., Nelson, N. M., & Tice, D. M. (2008). Making choices impairs subsequent self-control: A limited-resource account of decision making.

Social Media & Wellbeing

Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression.

Verduyn, P., et al. (2015). Passive Facebook usage undermines affective well-being: Experimental and longitudinal evidence.

American Psychological Association. (2023). Health advisory on social media use in adolescence. APA.

American Psychological Association. (2023). Stress in America™ survey. APA.

Financial Stress & Health

Netemeyer, R. G., Warmath, D., Fernandes, D., & Lynch, J. G. (2018). How am I doing? Perceived financial well-being and its correlates.

Dunn, E. W., Aknin, L. B., & Norton, M. I. (2008). Spending money on others promotes happiness. Science,

Social Isolation

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review.

Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis.

Baumeister, R. F., & Leary, M. R. (1995). The need to belong: Desire for interpersonal attachments as a fundamental human motivation.

Emotional Suppression

Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes.

Exercise & Mood

Basso, J. C., & Suzuki, W. A. (2017). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways. Brain Plasticity, 2(2), 127–152.*

Nature Exposure & Cortisol

Park, B. J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere).