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Limiting Your Daily Screen Time

Jaclyn Baker
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How many times do you think you check your phone a day? 

This includes checking emails, texts, social media posts, and even your weather app. 

Chances are, you check it more than you think. 

So many of us tend to have our smartphones on hand or in our pockets most of the day. 

Phones help us stay in touch with the people we love, read, study and more! 

But they can also prevent us from living in the moment and enjoying the little things in life. 

If you’re ready to keep your phone faced down more often and limit your daily screen time, keep on reading. 

Take it Slow

Getting any task done with your phone right in front of you can be very distracting. 

Every single notification can pull you away from the task at hand.

Even if you don’t answer a text or reply to comments on social media right away, just having the thought in the back of your mind can throw you off course.

Setting aside 30 minutes or an hour of phone-free time a day is a great place to start. 

Be Present in Conversations

Have you ever checked to see who liked your newest social media post while video chatting with a friend?

When something becomes a habit, we tend to do it without even thinking about it.

Even if checking your phone mid-conversation wasn’t your intention, it happens.

A great hack is to put your phone in a different room or turn it off while chatting with friends and family.

Out of sight, out of mind!

Remind Yourself That You Are Not Missing Out 

Being the first one to like an interesting post on social media or the first to watch that new video can be fun, but it doesn’t have to be your #1 priority.

When you’re participating in phone-free activities, it’s so easy to feel like you’re missing out on something, but you are not!

You are only one person with only 24 hours in a day. 

And the truth is, no matter how much time we spend planning our day or trying to be more productive, it’s impossible to get everything done. 

There will always be a few things each day you wish you could have tackled, and that’s completely okay. 

Instead of thinking to yourself “Well, what if I miss something important?”

Remind yourself that those notifications are not going anywhere and will be waiting for you. 

Optimizing Your Creativity

Jaclyn Baker
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Sometimes, we need to step outside our usual routine and shake things up a bit.

All it takes is a little creativity. 

Scribble Or Doodle 

Pull out a piece of paper and start drawing whatever comes to mind – really let your creativity flow.

Scribbling or doodling is a great way to channel any worries, stress, goals etc. 

Sometimes certain feelings can be hard to explain or comprehend using words. Drawing them out is an excellent alternative. 

Move Your Body

Sitting down for hours on end can be quite draining.

Even if you’re feeling tired, moving your body in any way, shape, or form can help give you a boost of energy and inspire some great ideas.

Sitting down at a desk determined to come up with a great idea can bring on a lot of unnecessary pressure. 

Going on a walk around the block or practicing some light stretching can help us brainstorm ideas in a relaxed and calm setting. 

Let Your Imagination Take Charge

When was the last time you let your imagination guide you?

When we’re overwhelmed or out of ideas, a little visualization can go a very long way.

Here’s all you have to do.

Take some time to think about the one place that relaxes you the most. 

Alright. Once you have landed on that place, sit down somewhere quiet and imagine yourself there. 

Imagine everything from the smell to the sounds to the temperature. The more details the better. 

Changing up our environment can be very inspiring. However, it isn’t always realistic.

Just because you can’t visit the beach in the blink of an eye doesn’t mean you can’t visualize yourself there. Our mind is a very powerful tool. 

Just Start Writing 

Have you ever put off journaling because you didn’t want to write the wrong thing? If so, you are not alone.

The one thing that makes journaling so great is that it’s for your eyes only.

There is no need to worry about typos, grammar or flow. Writing down your thoughts, fears, and goals can be very freeing.

The first few times may feel a little tough. 

Once you get the hang of it, it’ll become second nature. 

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Anti-Racism Acts You Can Do To Support Asian-Americans and Pacific Islanders

Ryan Scott
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We are so saddened to hear about the hate crimes against Asian -Americans in Atlanta. The Cultural Competency team at Vista would like to increase awareness about the racism that continues to be experienced by those in our communities.   We would like to use this as call to action to continue to look for ways we can be supportive to everyone in our communities, regardless of race, gender, ability or sexual orientation. Below is a helpful article with some  anti-racism resources to support Asian-Americans and Pacific Islanders.  Hopefully it can help us  all to explore ways to continue to  support those in our community as they face these issues.
Some key ideas:
  • Recognize why racism might not be as easy to to see against Asian Americans and share stories to help dispel these myths
  • Don’t dilute language when talking about hate crimes and racism.  Factual information furthers the conversation in helpful ways.
  • Seek out mutual aid efforts.  Policing is not necessarily the answer.  Volunteer to help someone in your community, such as going shopping with them or running errands if they feel the environment is unsafe.  Or write letters to your politicians.
  • Racism against Asian-Americans has been fueled during the pandemic by the former president calling it the “China Flu.”  As we know, words do matter.  If you do hear someone making statements such as these, arm yourself with an argument against this.  Gather information from a wide range of resources to be inclusive of the diversity within the group as a whole.
  • Donate if you are able.  There are several organizations listed in the article if you would like to donate.
  • Acknowledge your own biases

More information can be found at https://www.nbcnews.com/news/asian-america/anti-racism-resources-support-asian-american-pacific-islander-community-n1260467

Not All Decisions Are Easy – And That’s Okay

Jaclyn Baker
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“If you are not willing to risk the unusual, you will have to settle for the ordinary” – Jim Rohn 

Whether we realize it or not, every single day, we make thousands upon thousands of decisions.

Some are pretty simple such as what to make for breakfast, while others can be a bit more complicated such as which job offer to accept.

When we have so many potential decisions to make, landing on one can be very difficult and make us question our instincts. 

Thoughts such as… “What if I end up regretting this?” or “I’m not sure if this is a good idea.” can stop us from going after what we want. 

When it comes to making decisions, of course, you want to feel like you made the “right” one. 

Too often, we can let the fear of the unknown impact or delay our decision-making process.

Sure, in life you may regret a few choices – but you know what? That’s how you grow!

We may not be able to predict what will happen next week, next month or next year, but we can be ready to deal with any potential obstacles and learn how to trust our gut. 

Here’s how…

List All The Pros And Cons

Making a tough decision means considering all sides – the good and the bad.

Break down the options and think about how each side will work out best for you in the long run.

It also can’t hurt to think about how each choice aligns with your personal values.

Think About Other Factors 

Ask yourself, “Who else is there to consider?” 

Think about how each decision can impact not just you, but potentially the people around you.

If you were considering taking a job in another country, that choice might also impact your close friends and family. Don’t be shy to reach out to your network and ask what they think. At the end of the day, the decision is your call, but it can’t hurt to get new insight. 

“Life is inherently risky. There is only one big risk you should avoid at all costs, and that is the risk of doing nothing.” – Denis Waitle

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Embracing Your Emotions & Letting Yourself Feel

Jaclyn Baker
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Do any of these phrases sound familiar…

“There’s no need to cry.”

“Don’t be sad. This isn’t so bad.”

“Don’t cry.” 

So many of us have been told by friends and family to hold our emotions back, which can make us feel like we can’t express ourselves.

Even though holding back tears may feel like the “right” thing to do at the moment – holding our emotions in can prolong the healing process. 

Sadness Makes us Human 

Even though experiencing sadness, anger, anxiety, or fear typically isn’t fun, it is entirely normal. 

Sadness is a basic human emotion and is part of what makes us human.

Feelings come and go – but it’s important to have them.

If we didn’t experience sadness, we might not be able to understand and appreciate happiness. 

All of your experiences, both positive and negative, have helped transform you into who you are today.

Fighting Our Feelings

When we’re upset about something, it’s so easy to tell yourself and others that you are fine, when in reality, you are not.

Re-assuring yourself that you’ll be okay isn’t always enough to accept and move past negative feelings.

Take note of your emotions and remind yourself that your feelings are valid and it’s okay to have them.

Processing

Processing and experiencing feelings is part of being human. 

Life is a rollercoaster, and no two days are exactly the same.

Some days will be amazing. Some will be tough. And some will be somewhere in the middle.

We know it’s tough, but it’s what life is all about.

Whether you’re having a good, bad or in-between kind of day, it’s important to treat yourself with kindness and practise coping strategies.

There is no right or wrong way to cope with emotions.

It’s all about figuring out what works best for you. 

“The emotion that can break your heart is sometimes the very one that heals it…” – Nicholas Sparks

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Making The Most Out Of Online College Classes

Jaclyn Baker
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If this is your first or second college semester of online classes, you understand how difficult some days can be.

Taking classes online requires determination, motivation and patience.  

Some days or some classes may be easier than others – however, these tips and tricks can help you stay motivated throughout the semester. 

If You Have Questions – Ask Them 

None of us are mind readers – yes professors included.

If you ever have any questions or want to confirm details, don’t be shy to reach out to your professor. 

It’s so easy to put off smaller questions until tomorrow. 

But if you keep putting off questions tomorrow, tomorrow never comes. 

And before you know it, your one small question has transformed into ten big questions. 

Avoid Last Minute Submissions When Possible

Now, some people do perform their best under pressure which is not a bad thing. 

If that is your preferred style and it works for you, then you should listen to your body.

However, regularly submitting projects last minute can bring on anxiety and there is a larger room for error.

For example, you may have thought you had all the materials you needed to complete a project – but halfway through you realize you’re missing one important piece of information.

That happens more often, you’d think, and usually is an easy fix – that is when the deadline isn’t tomorrow!

Aiming to submit projects at least one day in advance can take a huge weight off your shoulders. And in case something does happen, you can take your time to find a solution. 

Be Prepared For Tech Issues

Technology problems happen to all of us – especially when video is involved.

We’ve all had video chats where one minute everything is fine, and the next our video and/or audio just stops working.

Of course, there isn’t much we can do to prevent tech difficulties, but we can be prepared and have a backup plan.

Know When It’s Time To Walk Away From The Screen 

Life is all about balance. Sitting in front of a screen for hours on end can be very exhausting. 

Exactly, why it’s so important to break up the day with tech-free activities.

You can read a book, go on a walk or clean up around the house.

If you catch yourself getting restless or irritable, it may be time to walk away from the screen.

Scheduling regular screen-free time can help you recharge your batteries, so you can join classes with a fresh mind.

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Amping Up Productivity When You’re Feeling Anxious

Jaclyn Baker
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Has the thought of starting a new task ever brought on anxiety?

Have you ever put off a task because you were afraid it wouldn’t be “perfect”.

Striving for perfectionism can bring on anxiety and prevent us from trying new things or completing active projects. 

The more we put things off in life, the scarier they tend to become. 

Even though it may be easier said than done, the best thing you can do when you’re afraid of something is dive on in. 

Here’s how…

Start Brainstorming

There is something so special about thinking on paper. When we have so much on our minds, sometimes ideas can get lost. Thoughts that are written down are always with us. 

Looking at a blank page can be stressful – especially when you don’t know where to begin.

Even if you feel like you have nothing good to write, you’ve got to start writing.

Set a timer for ten minutes and write down anything that comes to mind that can help you complete the task at hand. 

Don’t worry about spelling, grammar or the overall layout. You can take care of that later. Right now, all you have to do is brainstorm.

If writing isn’t your thing, you can even draw out your list. 

Try Later With a Fresh Set of Eyes

Isn’t it interesting how the pressure to complete a task can be even harder than the task itself? 

Getting complicated or time-consuming tasks done in one sitting is not very realistic. It’s only a matter of time before decision fatigue kicks in.

Here’s an example. Let’s say you have a task you estimate will take around 4 hours to complete.

Even though you may want to get it over with and tackle it all in one sitting, you’d be much better off doing 2 hours one day and 2 more hours the next day. Ideas constantly come and go. If you’re feeling a little uncertain about an idea, sleeping on it can help. 

Set A Routine/Change Habits

So many of us can put off certain tasks without even realizing it.

Tasks we don’t exactly find fun can easily be pushed back a day or two without a second thought.

Again, the more you put something off, the more difficult it tends to become. 

Although it can feel intimidating, changing your habits is possible.

Having a routine and blocking out time to get things done can help you get started and complete tasks at your own pace. 

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Tackling and Overcoming Work From Home Hiccups

Jaclyn Baker
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Little hiccups throughout the workday are inevitable. It’s all about how to handle them.

Lack of Energy 

Sitting in front of the computer for hours on end can take a toll on our energy and bring on fatigue. 

We get it – when you’re in the zone, time can fly by. One minute it is noon, and the next, it’s almost dinner time! 

That isn’t always a bad thing. 

You have to remember to set aside some time to walk away from the screen and move your body. 

Practicing gentle stretches or walking around the block a couple of times a day can increase energy levels and prevent fatigue. 

Internet Difficulties

Internet difficulties happen all the time, and unfortunately, there isn’t much we can do to prevent them. 

Even though glitchy WiFi can be very frustrating, it doesn’t have to impact your mood. 

The very first thing you can do is call your team and let them know what’s happening, so they aren’t wondering where you are.

While you wait for things to get back on track, you can spend some time working on projects that don’t require the Internet, such as editing Word documents.

Remember, you have experienced technical difficulties in the past, and chances are you will again. 

Try and be patient; you’ll be back on track before you know it. 

Distractions

No matter where or when you work, little distractions will always pop up.

Not all of them can be prevented – but a handful of them certainly can.

Muting social media notifications, only checking email twice a day or purchasing noise-cancelling headphones can help limit distractions and keep you in the zone.