On the other hand, a systems approach to increased exercise proves much more valuable. To see what that might look like, try the reflection exercise that follows. You can do it as a solo writing exercise, but it's best if you do this with a partner or a group so you'll be exposed to valuable ideas that you may not have thought of on your own. I'm going to ask you to think back to different times in your life. American Psychological Association, APA's Survey Finds Constantly Checking Electronic Devices Linked to Significant Stress for Most Americans, February 23, 2017, https://www. American Psychological Association, Connected and Content: Managing Healthy Technology Use, APA. Nick Zagorski, Using Many Social Media Platforms Linked with Depression, Anxiety Risk, Psychiatric News 52, no. Verduyn et al. Medicating with Technology There are two ways of spreading light; Did you know that the average American spends ten hours and nine minutes glued to screens daily? Together we will explore how the underlying drive to avoid negative emotions, such as boredom, anger, and anxiety, drives unhealthy social-media use and contributes to Internet addiction. We will also learn how obsessively checking social media, e-mails, texts, and other virtual sites robs us of valuable time that could be used for personal development--time we can never get back. By examining psychological concepts such as mentalizing, emotional intelligence, self-awareness, and how feeling bad can sometimes be good for you, you'll discover ways to improve screen health. Several of the characteristics of the personality as represented in Figure II may be briefly noted. There is less potential tension or anxiety, less vulnerability. There is a lessened possibility of threat, because the structure of the self has become more inclusive, more flexible, and more discriminating. There is therefore less likelihood of defensiveness. Adaptation to any life situation is improved, because the behavior will be guided by a more complete knowledge of the relevant sensory data, there being fewer experiences distorted and fewer denied. The client after therapy feels more in control of himself, more competent to cope with life.

In terms of this diagram, more of the relevant experience is present in awareness, and hence subject to rational choice. The client is less likely to experience himself behaving in ways that are not myself. There is represented in this second diagram the basis for the greater acceptance of self which clients experience. More of the total experience of the organism is directly incorporated into the self; If you think using different ages than I suggest will help you capture time periods in your life that were significantly different from one another, please adjust. To help us see this more literally, I drew a picture representing a continuum of the amount of activity you get in a day. As you can see, I've asked you to view the bottom left of the horseshoe as representing no participation in activities, the middle as representing moderate levels of activity, and the right end representing participating in extreme amounts of activity. Think back to when you were nine years old. Put a mark on the horseshoe that represents how active you were, with your age (9) next to it. Consider these questions: Try to make these observations nonjudgmentally. If you are doing this exercise with a partner or group, discuss your answers. If you are doing this solo, write them. For ages sixteen, twenty-five, and your present age, also mark the horseshoe, write your age, and answer the questions above. But first, take a moment to reflect on your social-media habits. Test Yourself Using the Social Media Disorder Scale If you suspect your social-media use is holding you back from living a happier, healthier, more fulfilling, productive life, it's probably time to take a deeper look into your social-media habits. By rating yourself using the Social Media Disorder Scale, a nine-question survey below, you'll be able to see how your social-media consumption might be negatively affecting your life. Simply answer yes or no to each of the nine questions below.

During the past year, have you . If you answered yes to five or more of these questions, you are probably using social media in unhealthy ways. Remember, while there is no formal social-media disorder diagnosis, breaking problematic To illustrate what disordered social-media use could look like, let's now meet Al, an older man who is struggling--but eventually The client feels he is his real self, his organic self. The individual represented in Figure II would be more accepting toward another, more able to understand him as a separate and unique person, because he would have less need of being on defensive guard. Following therapy, the individual is formulating his evaluations of experience on the basis of all the relevant data. He thus has a flexible and adaptable system of values, but one that is soundly based. This article has endeavored to present a theory of personality and behavior which is consistent with our experience and research in client-centered therapy. This theory is basically phenomenon logical in character, and relies heavily upon the concept of the self as an explanatory construct. It pictures the end-point of personality development as being a basic congruence between the phenomenal field of experience and the conceptual structure of the self -- a situation which, if achieved, would represent freedom from internal strain and anxiety, and freedom from potential strain; It would be too much to hope that the many hypotheses of this theory will prove to be correct. If they prove to be a stimulation to significant study of the deeper dynamics of human behavior, they will have served their purpose well.The Matrix is a system, Neo. That system is our enemy. Now it's time to analyze your data. First, notice whether your activity levels changed over time. If they didn't, I promise you that at some point they will. If nothing else causes a change in habits, injury or aging will. For most people, activity levels change over time. This is an important point because it helps us understand that the conditions of our lives help establish our activity habits and attitudes.

For example, my parents would send me out as a nine-year-old kid to play. That was my job. There were a lot of kids in the neighborhood, and the cul-de-sac kept us safe and confined. Several families had pools in their yards, and we had plenty of green space. Al, a sixty-three-year-old married and successful business owner, came to therapy at his wife's insistence: They were on the verge of divorce. Al's wife was going to leave him if he didn't do something about his constant computer use or what his wife referred to as his computer addiction. They had two adult children and a new grandson. Al's wife was feeling completely and utterly emotionally neglected by him, so much so that she often told him, I feel like a widow! Whenever Al wasn't working and had free time, he'd choose to spend it glued to his iPad, on Twitter or Facearticle, playing games, reading the news, or watching pornography for hours and hours. When I first met with Al, I asked him directly, Do you have any idea why you prefer to be on your computer instead of spending time with your wife? It's not that I don't want to spend time with my wife, Al responded flatly. Rather, I'm just bored. Bored with life. All I do is go to work, eat dinner, go on my computer, and go to sleep. But when you're inside, you look around, what do you see? Businessmen, teachers, lawyers, carpenters. The very minds of the people we are trying to save. But until we do, these people are still a part of that system and that makes them our enemy. You have to understand, most of these people are not ready to be unplugged. And many of them are so inured, so hopelessly dependent on the system, that they will fight to protect it.

Jerry Seinfeld once did a skit in which he imagined aliens looking down from space, seeing us scooping up our dogs' poop, and assuming that it was our pets who were the real masters. Ten years on, what would extraterrestrials deduce if they observed us running around following the commands of little devices on our wrists and checking these tiny screens obsessively every few minutes? They'd likely conclude that some all-powerful overlord was telling us what to do at all times through these strange gadgets. This isn't the stuff of science fiction or a stand-up comedy routine but a daily reality for the millions of people who've made fitness wearables and apps a multibillion-dollar industry. I was a good athlete, and playing sports got me attention and respect. I also remember it being fun. All of these factors contributed to my being regularly active. At sixteen, likewise, I played on several high school and intramural sports teams, continued to enjoy sports, and continued to appreciate the attention for being a good athlete. At twenty-five, my activity level had dropped off. I was working long hours and found it hard to find the time for sports. My activity level has been inconsistent through much of my adult life, slowing when I'm injured or overextended with work, increasing during warmer weather and family vacations. Reflect on your exercise history and consider what conditions supported you in exercising regularly and what hindered you. For me, the supportive standouts would be whether an activity is fun and social. The biggest hindrance is lack of time. Then I wake up the next day and do the exact same thing, day after day after day. I don't want to go out to lunch or go to a yoga class--the things my wife would like me to do with her. To be honest, being on my computer relaxes me. It takes me to a different place, where I don't have to think about my problems about work, my kids, or my wife. I hear this a lot in my practice: I eat because I'm bored. I drink because I'm bored.