How To Reduce Screen Time & Set Healthy Boundaries

The Social Dilemma documentary on Netflix inspired this week’s video. It is mind-boggling to learn how we ARE the product! It now makes sense to me when my husky, Gibbs, shows his intervention skills! 🙂 

I’ll show you how to reduce your screen time on selected social platforms & how to set healthy boundaries for your time, emotions & energy in 10 steps. 

Step 1. 

Swipe to the right and scroll down until you see Screen Time. You can also access it by going to Settings. 

Step 2.

Click on it to view your daily average. Scroll down to decide whether you want to share this on all of your devices. 

Step 3. 

Scroll back up, just a little until you locate See All Activity. Click on that. 

Look at the time that you have spent on your phone and notice what you accomplished. You will now see how much time you spend in the following categories, like networking, researching, or creating. 

Step 4.

Scroll down to Pickups. This statistic shows you how often you pick up your phone AND which apps you use first after picking it up! Now you can recognize it is time to set healthy boundaries from social platforms. 

Step 5.

Scroll to find the social media platform you want to set healthier boundaries for your time, emotions, and energy. For this example, I’ve chosen to show you how to do this for Facebook app. Select Facebook and click on it. 

Step 6.

You will see your daily average on this platform. Scroll to the bottom to select Add Limit. 

Step 7.

Choose the amount of time you want to spend on each social media platform. 

Step 8.

Want more healthy boundaries? Select Customize Days. Every day of the week, you get to select how much time to spend on that particular app. 

Step 9.

You will receive a notification 5 minutes before the time limit. Kind of like when our parents did with us when we were kids, right? Here though, you will get to choose to ignore the time limit, add a minute or add 15 minutes.

Step 10.

If seeing notifications is your trigger to pick up your phone, then stop them!  Badges are the red dots on top of the icons. There is no need for them on your social apps. It will only take control of your time. What works for me are temporary banners. 

I’m clearly not opposed to social media. It has become invasive in 3 areas, my time, emotions, and energy. Setting healthy & realistic boundaries on social platforms has allowed me to be fully present in my life. I deserve that and so do those with whom I spend time with. 

Love to know your thoughts and if this was valuable to you!

3 Ways To Set Healthy Boundaries When Social Media Posts Trigger Negativey

Wearing a mask! It is a trending topic on social media that triggers some negativity! Don’t allow these posts to steal from your time, your emotions or your energy! Get 3 ways to set healthy boundaries when you see these posts on social media!

I used to be someone who did not set healthy boundaries. I was really bad at it! The result? Other people ran my life! I rode shotgun! I don’t do that anymore. I learned how to set healthy boundaries with my time, emotions, and energy.

Today I want to challenge you to setting healthy boundaries here … on social media. When you see a video or post regarding wearing a mask you will likely feel frustrated, angry or fearful. What’s the problem with wearing a mask?

After reading hundreds of comments on posts I found 4 common concerns.

1. Safety. Do your part to keep yourself and others safe.

2. They are uncomfortable to wear. I get it! I wore a mask for 25 years when I worked as a clinical dental hygienist!

3. Breathing is difficult.

4. It infringes on my rights.

Viewing or commenting on these posts will most likely trigger a negative emotion, deplete your energy and suck time from your day.

Here are 3 solutions;

1. Don’t respond. Stop, Pause and Scroll. Intentionally go to a person whose posts are positive or humorous. Reset your mind. Me? I go to Gibb’s fan page and check out other dog / pet posts as that makes me happy.

2. Respond to learn than to be right. So if a post states that someone has asthma and they share they can’t breathe wearing a mask, you could share … “I’m doing my part to wear a mask yet I’ve not thought about it that way before, thank you for helping me understand”

3. Delete / Unfriend / Unfollow THIS is total freedom from the bondage of social media stress.

Has this been helpful to you? Let me know! COMMENT or share!

Anastasia

How To Set Healthy Boundaries During COVID-19

Having healthy boundaries is a part of self-care! Where do you begin? This week, why healthy boundaries improve your relationships, and how to effectively communicate your needs to your partner, family, and friends. It’s about who you allow in your space! Space is your personal time, your emotional space, and where you give and spend your energy.

Sometimes the combination can feel quite crowded! That’s when my hubby, David, and I decided we would add a fun element to our communication when that happens. We say, “Get out of my nest”.

When your personal & emotional space feel crowded, I’ve found it helpful to say “Get out of my nest”.

anastasia

How are setting healthy boundaries helpful for you?

  1. You have defined your identity. You are confident. Not arrogant. Your confidence is going to work for you as others will now know what to expect from you. How refreshing is that?
  2. Healthy boundaries honor what you need. It is important to not judge other people’s choices or boundaries. Be kind & listen with an open mind.
  3. Determine the consequences for when someone crosses that line. Be committed to take action. What would that look like? Personally, I’ve chosen to unfriend individuals on social media, end friendships, relationships, and my work environment. It was not easy. When someone disrespects you more than once and you now know what to expect of them, ask yourself, “how will this impact my emotional & physical health if I continue to allow this.”?
  4. When you consistently follow 1-3 you will be respected. You don’t have to be loved or liked by everyone to be respected. 
  5. Ask your partner, friends, family & co-workers what their healthy boundaries may be or how you can best be helpful to them and …. listen.

How to communicate effectively is by using “I” statements.

Let’s say, you don’t want to talk about the news or COVID-19 anymore today. You may consider the following;

“It is not helpful to me to talk about COVID right now.” 

“It has been helpful for me to limit my news/media to 20 minutes a day. And I’m maxed out.”

“I am feeling overwhelmed today, may we change the topic? “

Here are some of my healthy boundary examples during COVID-19.

  1. TOPIC: Weight gain memes. 

ACTION: I scroll past them on social media without commenting because I’m hoping the algorithm will see that I don’t engage and find me other memes to interact with. So far, my theory has worked!

ACTION: If a weight gain meme is texted to me. I recognize that it is meant for humor & without a mean intention. Yet, I have set my boundary by texting back, “It is stressful for me to see memes that make fun of women gaining weight during COVID.”

2. TOPIC: Complaining or Boredom Texts / Posts

ACTION: I appreciate your view, however, I am focusing my energy on how I can be more thankful, happy for what I have right now. 

Both of those examples share what I will allow into my space without being unkind.

How do you have healthy boundary success? Get real with your feelings and what triggers your stress. Recognize who & what you will allow in your space to be your best.

Let me know if this has been helpful to you!

Anastasia

Healthy Activities To Do At Home While Social Distancing

Two words. Stay Home. In many households, the next words will be “I’m bored.” This week I’ve got 5 healthy activities for you to do at home! Leave boredom and move your body, exercise your mind and fuel your relationships!

Healthy Activities To Do At Home While Social Distancing

1) Family Activities | Here are 3 suggestions.

* You know how some people have a game night? Have a “let’s find items that we can recycle and save the earth” night! Items like old phones, iPods, Flip Video, Cameras, etc. Apple products take some items back once you have deleted all info and you can use point to purchase something news.

* Scavenger Hunt | Last week I shared a well-being app Super Better. They have a scavenger hunt available that offers home hunts for up to TWO weeks!

*Learn a new language. Learn a foreign language. Learn sign language or learn to interpret body language.

2) Interview Grandparents & record the audio or video. Create family stories to last generations! Ask True or False or Fun Fact Questions! TIP: Note on my video where to place your phone, Ipad or laptop so your family memory won’t be looking up one’s nose.

3) Train Your Dog! Get up on your couch and train your dog! From sit-stays to walking on a leash, invest in your commitment to be consistent pack leader and nurture the bond between you and your dog.

4) Communication With Your Partner At the end of each day, share these 2 things. What do you love about that person and what are you thankful for?

5) Kindness Activity | Could be a nightly music jam session in your driveway. Next, notice at least 3 friends a day that you have not seen on social media. Reach out to them via text or IM to share that you are thinking of them and ask if you can call to catch up. People are grieving in 3 areas, (1) Loss of a job, (2) Loss of a loved one (3) Loss of a pet. Your kindness will help lift someone up.

This is how you will go from I’m bored to I scored!

Stay home & stay healthy everyone!

Menopause | 3 Oral Health Side Effects

Did you know that 60% of women who have systemic symptoms of menopause will have an oral manifestation? YIKES! As IF hot flashes, insomnia and vaginal dryness were not enough!

  1. Increase Risk for Dental Caries
  2. Altered Taste
  3. Bad Breath / Oral Malodor
  4. Mucositis
  5. Difficulty Removing Dentures

The most common oral health side effect associated with menopause is xerostomia. Xerostomia is another word for dry mouth. Prescription medications, OTC medications, auto-immune diseases, tobacco, alcohol, smoking or vaping are just some of the contributors to dry mouth. How can that impact your oral health?

The second oral health side effect is periodontal disease and/or osteoporosis. Let’s begin with the recommendation of being screened for both in effort to give you a base line in moving forward with prevention or treatment.

Medication related osteonecrosis of the jaw (MRONJ) is alarming. Discuss with your dental hygienist, dentist and healthcare team if you have been on a high dose of antiresorptive medication for more than 2 years to treat cancer. Ask about additional medications that may be contributors.

Periodontal disease has been linked to smoking or vaping tobacco & marijuana. Yes, some studies has shown that smoking marijuana may help alleviate some menopause symptoms. CBD oil may be a better option for you to look into verse smoking or vaping.

The third oral health side effect is a long list of oral manifestations. Buckle up!

Burning mouth syndrome, candidiasis, angular cheilitis, lichen plants, pemphgoid vulgaris, Sjogren’s syndrome and ulcers.

Be empowered with this health information and proactive in recognizing what your body is telling you AND showing you! Surround yourself with a powerful dental and healthcare team, determine which products will be your best fit and live your life in abundant health!

Hand Washing Song | Revised For Fun

Anastasia’s Hump Day Happenings: Hand Washing Song 

Remember when your mom would ask you “did you wash your hands”? It felt like such a chore! I admit, getting into the healthcare profession + having my dad battle leukemia, my hand washing may be overkill or OCD to some … there are worse habits … like not doing it at all! So Gross!

Truth is; our hands touch so many surfaces from keyboards, smart phones, pens, door knobs, mail, money, shopping carts, gas nozzles, ATM machines, etc. Bacteria simply hitch a ride from that surface to your hand, fingertips, under your finger nails.

Yep! All good until you shake hands, fist pump then BAM! You are spreading disease! Ewwww!

All it takes is soap & water! It doesn’t matter if the water is cold or hot … just wash the front + back of your hand + each finger … it will take you at least 20 seconds!

You can also use 60% alcohol hand sanitizer the same way.

It is for your own protection … and for those around you! Give the gift of health & wash your hands!

Anastasia

www.AnastasiaTurchetta.com
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