Often, practicing moderation is harder than quitting--it requires both willpower and consistent mindfulness about when and how much you're consuming. We share a collective intention. Like me, you've made a conscious choice to live with a green heart. But in order to effect real change, you'll need to get more specific than that. You are steering your own ship, and you will decide what choices you will make to live every day with the green intentions that work best for you, your family, and your life circumstances. You may read this article with the mindset of greening a particular area of your home or with specific health concerns or allergies that require you to be more knowledgeable of toxic ingredients and alternative choices. Your intention may solely be to help the planet. You may read it cover to cover or skip to the sections you are most interested in. This is not a one-size-fits-all approach. It's up to each of you to decide what area calls you the most, where you can affect the most change, and what you can fit into your lifestyle and your budget. To properly set an intention, I recommend that you do two things to start. That's precisely why our hearing is also responsible for our body's sense of security: because through hearing we perceive things that we do not see. Our hearing is 360 degrees, so it's an all-around sense, going in all directions. We can look through a window when we're in a room; But we can even hear through walls. We know what goes on around us. I can hear people talking in the other room, even when the TV is on or someone is yelling, Where are you? How quickly we switch from relaxation to maximum alertness can be seen in many old Western films: As the good guys sit around the campfire in the evening, quietly talking and eating, the bad guys sneak up to ambush them. As a branch cracks upon their approach, all the good guys suddenly jump up and go on alert. Sensing danger, their hearing is acute.

A less dramatic example is our reaction to an alarm clock, set at a certain pitch so that our perceptual system is alerted when it goes off, taking us from sleep to wakefulness. Slowing down the process gives us a chance to break the action down into micro movements--lifting, shifting, and placing the feet--and to notice how different parts of the body become involved at every stage. From time to time, you can widen your awareness to include the whole body and the environment (sounds, scents, the sun or rain on your skin) but then narrow it back down again. Notice what happens to your attention when the focus is wider or narrower. You may want to experiment with taking your shoes off to increase the sense of contact and feel the subtle movements of the foot as it takes each step. Walking normally Here you are walking at your normal pace, so the challenge is to avoid falling into habitual patterns. You won't have much time to focus on points of contact, so keep the awareness wider--on the body as it moves through space and on the environment around you. ABOUT THE ACTIVITIES AND PRACTICES There are 26 activities and 26 practices. The activities (see articles 68-94) focus on becoming aware of your habitual patterns of behavior, as well as ways that mindfulness can help you to cultivate new ones. Maybe you're addicted to work. Maybe you're addicted to social media or unhealthy relationships. Whatever your addiction, it is an enormous roadblock in your life and an impediment to facing up to your reality. The truth is that addictions are a way of escaping reality, and yet, their very existence interferes with you reaching your goals. Now, obviously, if addictions were easy to break, they wouldn't be addictions. Getting past this roadblock is going to be the toughest job you have in facing your reality, and it is very difficult to do this on your own. But that's exactly why it's so important that you do so. I'm going to tell you something right now that you might not realize: there isn't a single adult walking around on this planet who doesn't have something he or she regrets about the past. If you have lots of regrets, you are so completely not alone.

Life is a complicated journey, and no one gets through that journey without a few things they wish hadn't happened. Fortunately, there are a few easy steps you can take to ensure your phone usage stays in check and your time remains your own. Track your total phone usage for one week. Go into your phone settings to enable Screen Time (for iOS) or Digital Wellbeing (for Android)--native software programs that provide daily and weekly reports of how much time you spend on your phone, including breakdowns of time spent on individual apps and the number of times you pick up your phone throughout the day. Decide how much time you want to spend on each app every day, and set limits accordingly. Once you hit your limit, Screen Time gives you the option to add another fifteen minutes--the app-use equivalent of hitting snooze--or disable the limit entirely. Digital Wellbeing is less permissive: after you've used up your allotted time, the program locks down the app for the remainder of the day. your most addictive apps in the back articles of your phone's home screen. turns passive apps--apps you go to out of habit, just to zone out--into affirmative apps, which you consciously seek out for a purpose. have much more control over affirmative browsing than you do over habitual, zoned-out scrolling. apps to keep your phone use in check. write it down. have shown that when people write down intentions and goals they are more likely to achieve them. second thing you should do is post your intention in a place where you will see it every day. you're visual, as I am, creating a vision board illustrating your overall intentions is also a great idea. keep this vision board in my closet, so I see it every time I get dressed. initial intention led to a green ripple effect in my life and to me becoming an environmental health advocate. intention may take you elsewhere. one thing I am certain of is that intentions affect change, and one green intention leads to another and another and collectively to a more environmentally healthy planet. know that as you read through this article, it may all seem to be so overwhelming that you might want to put your head down and do nothing at all.

But as I told my children when I was teaching them to ride their bikes, don't look down, look where you're going. Note: This section includes some technically detailed information aimed generally at professionals and laypeople with a strong interest in this kind of detail. Please bear in mind that this level of technical information is not required for a basic understanding of the method taught in this article. A healthy sense of hearing facilitates (via acoustic perception) your correct and complete orientation in a room. Your spatial awareness in relation to other static or moving bodies within the whole spectrum of your surroundings is determined via your sense of hearing, which is calculated instantly in the brain. This defines your physical position, your own point of view in three-dimensional space and time. The temporal sequence--which noise follows another, how long an object needs to reach me or move past me--is important information that you receive via the sense of hearing. The movements of ourselves and others, as well as the speed of motion or motionlessness, are recorded via the sense of hearing, then transmitted through the central nervous system to the auditory center in the brain, where it is evaluated and calculated. We have seen that each inner ear is connected to both sides of the brain. Thus, for example, acoustic signals coming from both ears are compared with each other in the brain. The differences between the same signal in the left and right ears are analyzed, and from this our brain calculates the movement of the source of the sound. The practices (see articles 95-121) are mini meditations to do while you are out and about. What to do when There are many ways to introduce mindfulness into your daily life but it can be overwhelming to know what to do when, and so you may end up doing nothing. This article solves that problem for you. you have to do is pick a random article from this article and follow the instructions for the day. focus on that single practice or activity. This will help you to remember to do it throughout the day, while the repetition of the practice or activity will help to embed it in your memory so it will be available to you in the future. You can pick an activity or practice every day, or just from time to time. However, research suggests that practicing little and often is the most helpful at effecting change.

Every time we do something different, we are laying down neural pathways in the brain--changing the brain and how it works--so the more we do it, the quicker this will happen. Still, even if you understand this, it's easy to convince yourself that the regretful or embarrassing or damaging stuff in your past is worse than most other people's and is impossible to overcome. I'm here to tell you that this isn't true. Your past may be filled with things you wish you could make disappear, but the only way to move forward is to face those things, accept the effect they had on your life, and then acknowledge that your past doesn't need to define you forever. Your failures. People fail. I've failed more times than I can count. Everyone I know and love has failed, in one way or another, on numerous occasions, and I'm sure I don't know about all of their failures. If you're alive, you're going to fail many, many times. I understand how hard it is to come back from some failures. In the moment, they all seem awful, and sometimes it is truly difficult to recover from the damage that was done. If you're willing to accept the irony of using tech to limit your tech use, there are dozens of additional apps that track and limit your screen time. RescueTime will block distracting apps and websites for set periods of time, allowing you to work without interruption--and also includes a feature that reminds you to stop working during the hours you've designated for leisure time. Siempo (for Android) de-brands your apps by converting the logos into simple black icons on a white background, and continually moves the placement of apps on your home screen so you can't rely on muscle memory to open them unconsciously. Freedom allows you to create custom block lists for distracting apps and websites, which you can use across devices. With Off the Grid, your phone will lock down completely for the time you've selected: anyone who attempts to text you will receive a custom auto-reply (you can whitelist important contacts to allow their calls and texts), and if you want to use your phone during off the grid time, you'll have to pay a $1 fee. Remove temptation altogether by switching to a dumbphone. Nokia offers a line of classic phones that take users back to the pre-smartphone days of keypads, small screens, week-long battery life, and the iconic game Snake. Other manufacturers are starting from scratch to build the perfect dumbphones for the digital age. The Light Phone, which can be used only for phone calls, is just a number pad with a single-line display.