mental health

It’s easy to fall into a routine where life feels like one long list of things you have to respond to.

Work needs your attention. Your family needs something. There are bills to pay, errands to run, messages to answer, and responsibilities that never seem to end.

Before you know it, months or even years can pass without stopping to ask a bigger question:

Am I actually building the life I want?

Designing your life doesn’t mean having every detail planned out. It means becoming more intentional about where you’re going, what matters to you, and how you want your everyday life to feel.

Here are six questions that can help you get started.

1. What gives my life a sense of purpose?

Purpose doesn’t have to mean changing the world or pursuing one huge mission.

It could come from raising your family, building a business, helping others, creating something meaningful, learning, teaching, travelling, or contributing to your community.

Think about the moments when you feel most fulfilled.

What are you doing? Who are you with? What makes those moments meaningful?

Understanding what gives you purpose can make it easier to decide where you want to invest your time and energy.

2. What matters most to me?

Your values act like a compass.

Maybe you value freedom, family, stability, creativity, connection, growth, adventure, health, or independence.

The important part is identifying your values rather than simply following what other people expect from you.

Once you know what matters most, look at your current life. Are your choices actually reflecting those values?

If family is your biggest priority but work consumes nearly every waking hour, for example, there may be an opportunity to make some changes.

3. What would my ideal ordinary day look like?

Instead of imagining the perfect vacation or winning the lottery, picture a regular Tuesday.

Where would you wake up?

What kind of work would you do?

Who would you spend time with?

How busy would your schedule be?

What would you do in the evening?

This exercise can be surprisingly helpful because most of our lives are made up of ordinary days. Creating a life you enjoy often means designing those everyday moments rather than constantly waiting for something exciting to happen.

4. What am I doing simply because I think I’m supposed to?

Sometimes we follow a path without consciously choosing it.

We pursue a certain career because it seems practical. We stay incredibly busy because productivity feels like success. We say yes because we don’t want to disappoint anyone.

Ask yourself whether the things taking up your time are things you genuinely want.

You don’t necessarily need to eliminate every obligation. But recognizing the difference between what you choose and what you’ve simply accepted can give you more control over your direction.

5. What am I avoiding?

Big questions can be uncomfortable.

It’s often easier to stay busy, scroll through your phone, watch another show, or focus on everyone else’s problems than to think about what you really want.

Ask yourself what you’ve been putting off.

Maybe there’s a career move you keep thinking about. A conversation you need to have. A goal you haven’t started. Or a part of your life that hasn’t felt right for a while.

You don’t have to solve everything immediately. Simply acknowledging what you’ve been avoiding is a meaningful first step.

6. What is one small change I can make now?

Designing your life doesn’t require completely reinventing yourself overnight.

In fact, small changes are often more realistic.

Maybe you protect one evening a week for yourself. Start exercising again. Apply for one new job. Take a course. Spend more time with someone important to you. Start saving toward a goal. Or finally begin the project you’ve been talking about for years.

Choose one action that moves your everyday life a little closer to the life you pictured.

You Don’t Need the Entire Plan

You probably won’t have perfect answers to all six questions, and your answers will likely change over time.

That’s okay.

The goal isn’t to create a flawless five-year plan. It’s to become more intentional about the choices you’re making today.

Life will always contain unexpected events, responsibilities, and circumstances outside your control. But within those realities, there are often more opportunities to make deliberate choices than we realize.

Instead of only asking, “What is happening to me?”

Try asking:

“What do I want to create from here?”

That question alone can change the direction of what comes next.

By: Emily Walden, PhD

Immediately contact 911, 988, or visit your nearest emergency room to access support for any current suicidal ideation or crisis needs.

Oregon ranks far above the national average for suicide deaths of youth, and rates have only decreased in the last few years for those who are white, indicating a strong need for additional support for individuals from marginalized racial and ethnic groups.

The Oregon Health Authority (OHA) provides suicide prevention and intervention resources and programs by county in Oregon, along with monthly and quarterly data on emergency room and urgent care visits for suicidal ideation/behaviors. Per the most recent data, from July 2025 through June 2026, there was a monthly average of 474 visits to the ER for individuals 17 and under across Oregon. National reporting from The Trevor Project indicates that, due to systemic prejudice and other external factors, including discrimination, suicide behaviors occur significantly more frequently for LGBTQ+ youth, especially those who are BIPOC.

The following resources provide parents/caregivers or any adults working with children and teens with intervention considerations:

• NAMI Suicide Prevention Month (Includes a toolkit and national resources that parents/caregivers can use to help begin a conversation with children and teens on discussing suicidal behaviors.)
• Supporting Kids’ Mental Health: A Guide for Parents (Provides videos to help parents/caregivers talk with their children about mental health needs, models discussing anxiety and depression, and explains how they can seek additional support.)
• Kids Mental Health Foundation (Gives evidence-based, in-depth articles on aspects of suicidal ideation or self-harm, how to help in responding to these behaviors, and ways to support children in building resilience.)
• Suicide Prevention: 12 Things Parents Can Do (Specific strategies for how parents/caregivers can respond in the moment of a crisis, signs to look for, and lived experiences of teens who have survived experiencing suicidal ideation.)

Children and teens can benefit from additional resources, including:

• YouthLine (Gives call, text, chat, and email options for children and teens to seek out peer and adult support for mental health struggles. Teens can also choose to volunteer for peer-to-peer support.)
• We R Native (Provides resources for Native children and teens, including mental health support online and other resources.)
• The Trevor Project (Provides support for children and teens, especially those who are LGBTQ+, in working through anxiety, depression, and suicidal ideation. Trained counselors are available 24/7. Online community support is also available for teens to connect with other teens in a safe and affirming space.)
• Black Youth Suicide Prevention Coalition (BYSPC) (Provides space, events, and mental health support especially for Black children and teens in Oregon.)
• Save a Friend: Tips for Teens to Prevent Suicide (Through the National Association of School Psychologists, provides strategies teens can use if they are worried about a friend or peer.)

Therapists may especially find the following resources useful:

• Blueprint for Youth Suicide Prevention (Through the American Academy of Pediatrics, this provides prevention and intervention considerations as found through research for recognizing children and teens who may be at risk for suicide and how to intervene.)
• Lines for Life (Includes suicide prevention and postvention programs available locally in Oregon, as well as training resources.)

We often assume the best ideas come from the people who speak up first.

But for many introverts, that’s not how it works.

For a lot of introverts, writing isn’t just a way to communicate. It’s actually how they think.

Have you ever sat in a meeting and felt like you didn’t have much to add, only to leave with a dozen great ideas a few hours later? Or found yourself writing an email and realizing your thoughts became much clearer as you typed? If so, you’re not alone.

Writing gives your brain the space to slow down. There’s no pressure to respond immediately or compete to be the loudest voice in the room. Instead, you get time to process, connect ideas, and figure out what you actually think.

That’s why many introverts are so strong at writing emails, proposals, reports, or long-form content. They aren’t just putting their thoughts into words. They’re discovering those thoughts through the writing process.

I think this is something that often gets overlooked, especially in today’s fast-paced work environment. We tend to celebrate quick responses and people who can think on their feet. Those skills are valuable, but they aren’t the only way great ideas are created.

Sometimes the best ideas need a little time.

Writing allows you to question your assumptions, look at a problem from different angles, and organize your thinking before sharing it with others. The result is often a more thoughtful and well-rounded perspective.

Of course, this doesn’t apply to every introvert, and plenty of extroverts enjoy writing too. Everyone processes information differently. But understanding that some people think best by writing helps us appreciate that there isn’t just one “right” way to contribute.

So the next time someone says, “Let me think about it and get back to you,” don’t mistake it for hesitation.

They might just be doing their best thinking.

And for many introverts, that thinking happens one sentence at a time.

Most of us know that walking is good for our health. We hear about the benefits of exercise all the time, from improving heart health to boosting our mood and energy levels.

But there is another type of exercise that doesn’t get nearly enough attention.

Talking.

It may sound simple, but talking is one of the most powerful workouts your brain can get.

We Are Talking Less Than Ever

Think about how often you communicate through text messages, emails, or social media. While technology has made it easier to stay connected, it has also reduced the amount of real conversation many of us have each day.

Interestingly, two groups tend to have some of the lowest rates of talking: tweens and teens, and adults over 65. While their reasons may be different, both groups could be missing out on the cognitive benefits that come from regular conversation.

The truth is that talking is much more than exchanging information. It is an active process that engages multiple parts of the brain at once.

What Happens When We Talk?

When we put our thoughts into words, our brains have to work. We organize ideas, process emotions, recall information, and make connections.

This mental activity can help us:

• Improve focus and attention
• Follow through on goals and plans
• Learn and retain information more effectively
• Better understand our emotions
• Strengthen communication skills
• Gain clarity when facing challenges or difficult decisions

Have you ever noticed that a problem seems easier to solve after talking it through with someone? Sometimes the act of speaking helps us make sense of thoughts that felt tangled in our heads.

Even Athletes Use the Power of Talking

Professional athletes often use self-talk as part of their training. Coaches encourage them to speak positive reminders, instructions, and strategies out loud to improve focus and performance.

Talking helps them stay present, confident, and mentally sharp.

You do not need to be an elite athlete to benefit from this practice. Simply talking through a challenge, discussing ideas with a friend, or even speaking your thoughts out loud can help your brain process information more effectively.

Small Conversations Matter

The good news is that you do not need deep, life-changing conversations every day to experience the benefits.

A phone call with a friend, a chat with a neighbour, a conversation over dinner, or discussing ideas with a colleague can all help keep your brain active and engaged.

In a world that often encourages quick texts and short messages, making time for real conversation may be one of the simplest ways to support your mental well-being.

Give Your Brain a Workout

We often think about exercising our bodies, but our brains need exercise too.

Talking helps us learn, reflect, solve problems, and connect with others. It challenges our minds in ways that typing on a screen simply cannot.

So the next time you have the choice between sending a text and having a conversation, consider picking up the phone or meeting someone for coffee.

It might be one of the healthiest things you do all day.

By: Emily Walden, PhD

Children’s mental health awareness weeks were initiated by parents, healthcare providers, and other supporters, beginning in the 1990s, to increase understanding of the specific mental health needs of youth. In 2004, the National Federation of Families established Children’s Mental Health Awareness Week, and about a year later, the Substance Abuse and Mental Health Services Administration (SAMHSA) declared National Children’s Mental Health Awareness Day. Though “Awareness” is still used by many, some have begun calling this an “Acceptance Day,” to decrease stigma for mental illness, or an “Action Day,” as a call for more direct and efficient steps to immediately reduce suffering and increase positive support for children. In 2026, this day falls on Thursday, May 7th.

Toolkits to support parents/caregivers, therapists, schools, and other individuals and agencies who provide services to children are available from multiple national organizations, including SAMHSA and the National Child Traumatic Stress Network (NCTSN). Local resources for this day are provided by the Oregon Family Support Network (OFSN), which is hosting events for families and a resource fair in Salem on May 9th and Eugene on May 16th; the Tillamook County Suicide Prevention Coalition, which is helping children and teens make self-care kits on May 7th; and Albertina Kerr, which is hosting a talk about neurodiversity and mental health needs for children and teens in Portland on May 26th.

Awareness includes understanding:

1. The prevalence of mental health needs in youth. For example, a recent study by the Oregon Health Authority (OHA) of 6th-, 8th-, and 11th-graders found that, in the past year, 12% reported self-harming, 12% reported considering suicide, and 3.3% reported having attempted suicide. Oregon has higher rates of anxiety and depression in children at 18% of the population compared to the national average of 13%.

1. That children from marginalized groups experience additional difficulties in accessing care and factors that contribute to mental health concerns, including racial bias/discrimination and discrimination for LGBTQ+ youth.

Acceptance could mean:

1. Supporting universal care for children and teens and easily accessible resources. Parents/caregivers and schools can access and use resources for all children, including from the The Kids Mental Health Foundation. Mental health can be part of the daily discussion.

1. Reducing stigma around mental health. Children and teens may be concerned how they will be perceived or how “different” they might seem to peers, and they often worry mental health professionals will misunderstand them, which depending on certain intersectional identities, can be even more detrimental for some children and teens.

Action may look like:

1. Reducing or mitigating factors that contribute to mental health struggles, such as rates of abuse/neglect (e.g., 8,242 founded child maltreatment reports alone in Oregon in 2024), risks from low socio-economic status (e.g., neurobiological and cardiovascular changes in childhood), and stressful circumstances for children who have immigrated or are refugees in the U.S., among others.

1. Increasing care options across all levels of support. Despite the many IOP, psychiatric hospitalization options, and therapeutic programs outlined for youth in OHSU’s most recent service report for youth, there remains a significant deficit.

Resiliency occurs despite the vulnerability of children’s mental health, and the role of advocacy in this field must occur constantly, but a day dedicated to children’s mental health is a necessary step to support awareness, acceptance, and action.

“Great things are not done by impulse, but by a series of small things brought together.” — Vincent van Gogh

It’s easy to fall into all-or-nothing thinking when it comes to mental health: 

I need to fix everything. I should feel better by now. If I can’t do it perfectly, why try at all? 

This mindset can backfire. Research in psychology consistently shows that sustainable change tends to come from small, repeatable actions—not dramatic overhauls. Aiming to feel “10% better” can be more realistic, more compassionate, and ultimately more effective than chasing a total transformation.

Below are practical, evidence-informed strategies that can help nudge your mental health in a positive direction. None are magic fixes—but each can make a meaningful difference.

• Move your body—gently counts
  You don’t need an intense workout. Walking, stretching, or light activity has been linked to reductions in symptoms of depression and anxiety. Consistency matters more than intensity.
• Get 10–20 minutes of daylight early in the day
  Exposure to natural light, especially in the morning, helps regulate circadian rhythms and can improve mood and sleep quality. Even on cloudy, PNW days, outdoor light is significantly brighter than indoor lighting.
• Name what you’re feeling
  Putting emotions into words (“I feel overwhelmed” vs. “I feel bad”) activates language areas of the brain involved in regulation. This simple practice—sometimes called “affect labeling”—can reduce emotional intensity.
• Limit information overload
  Constant exposure to news and social media can increase stress and anxiety. So ask yourself: does my media consumption make me more empowered, or less? It’s okay to not track every headline or to take a news vacation.
• Reach out—even briefly
  Short, low-pressure social interactions (a text, a quick call, a shared moment) can meaningfully boost mood. Social connection, even brief, is one of the most robust protective factors in mental health research.
• Use your senses to ground yourself
  Simple grounding exercises—like noticing five things you can see or focusing on sounds in the room—can reduce acute stress and bring attention back to the present moment.
• Track small wins
  Our brains are biased toward noticing what’s wrong. Instead, think about one or two things that went okay today. Explore a “done” list, rather than a “to-do list,” some “accomplished” journaling, rather than “goal” journaling. Odds are, you’ve done more this week than you realize.

A final note
Improvement doesn’t have to be dramatic to matter. If something helps you feel even 10% better—and it’s safe, sustainable, and accessible—that’s meaningful progress. Over time, small changes can accumulate into something much larger.

If you’re struggling and these strategies feel like far from enough, reaching out for professional support is an important next step. You don’t have to figure it out alone.

Bibliography / Further reading

Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology.

Dimidjian, S., Hollon, S. D., Dobson, K. S., et al. (2006). Randomized trial of behavioral activation, cognitive therapy, and antidepressant medication in the acute treatment of adults with major depression. Journal of Consulting and Clinical Psychology.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being. Journal of Personality and Social Psychology.

Gao, J., Zheng, P., Jia, Y., et al. (2020). Mental health problems and social media exposure during COVID-19 outbreak. PLOS ONE.

Haslam, C., Jetten, J., Cruwys, T., et al. (2018). The new psychology of health: Unlocking the social cure. Routledge.

Holman, E. A., Garfin, D. R., & Silver, R. C. (2014). Media’s role in broadcasting acute stress following collective trauma. Proceedings of the National Academy of Sciences.

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

Jacobson, N. S., Martell, C. R., & Dimidjian, S. (2001). Behavioral activation treatment for depression. Clinical Psychology: Science and Practice.

LeGates, T. A., Fernandez, D. C., & Hattar, S. (2014). Light as a central modulator of circadian rhythms, sleep, and affect. Nature Reviews Neuroscience.

Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity. Psychological Science.

Limburg, K., Watson, H. J., Hagger, M. S., et al. (2017). The relationship between perfectionism and psychopathology: A meta-analysis. Journal of Clinical Psychology.

Polusny, M. A., Erbes, C. R., Thuras, P., et al. (2015). Mindfulness-based stress reduction for PTSD among veterans. JAMA.

Schuch, F. B., Vancampfort, D., Richards, J., et al. (2016). Physical activity and incident depression: A meta-analysis. American Journal of Psychiatry.

Seligman, M. E. P., Steen, T. A., Park, N., et al. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist.

Stubbs, B., Vancampfort, D., Rosenbaum, S., et al. (2017). An examination of the anxiolytic effects of exercise. Psychiatry Research.

Wirz-Justice, A. (2009). From the basic neuroscience of circadian clock function to light therapy for depression. Dialogues in Clinical Neuroscience.

By: Claire Butcher

In the spring there are three closely related national days revolving around the benefits of physical activity and nature: National Exercise Day, National Play Outside Day, and National Walking Day. It’s likely we all think of ways we could be incorporating more physical activity and time outside when we hear about these highlighted dates. Between hectic work schedules, daunting updates in the news, and nearly unlimited access to screens and quick dopamine-hits, it can be difficult to reconnect with our bodies and the outdoors. This article will shed light on the benefits of movement and nature, and provide ways we can reduce the barriers to integrating these essential activities into our schedule. 

Benefits of Nature

Time outside can give us one of the most immediate benefits to mental health – drastically reducing stress, lowering our cortisol levels, and improving our mood. Sunlight specifically plays a large role in boosting our production of serotonin and reducing symptoms of depression. Research shows that routine exposure to nature also helps us reduce rumination, or cycles of negative thinking patterns. Some doctors and therapists even prescribe time in nature to their patients, encouraging them to reconnect with the outdoors to gain the numerous health benefits.

Connecting with nature doesn’t always have to look like a long camping trip or strenuous hike; immediate benefits can be achieved through small forms of engagement – gardening, going for a short walk in a park, standing or sitting outside for fresh air, even having a window with a view of nature has been linked to these cognitive benefits. To all the college students – even looking at plants can help improve our focus and memory when studying.

Benefits of Walking and Exercise

Numerous studies have shed light on the incredible benefits of exercise for mental health – from reducing symptoms of anxiety and depression and boosting our ‘feel-good’ hormones and endorphins, to improving our overall brain function. Research even shows even one-time workouts improve cognitive function, sharpening our attention, executive function, memory, and information processing. In this study, age, cognitive status of participants, type of or intensity of exercise, and duration of workout had no significant impact on the benefits participants received. 

Some clinicians recommend pairing mindfulness training with movement – suggesting two to five minute walks in-silence to boost our awareness, brain growth, and mood. Again, remember that small goals can make a big difference, one major study in 2021 discovered that any level of physical activity improved depression risk. Daily movement can even improve symptoms of more severe mental health struggles like PTSD, schizophrenia, and Alzheimer’s. For depression, research has proven aerobic exercises (such as jogging, swimming, cycling, walking, dancing, gardening) significantly reduce symptoms.

Make it Accessible

Just because we know the benefits of movement and spending time in nature, doesn’t mean it’s easy to integrate. Here are some tips to get started and keep the momentum going:

• Habit stacking – pairing one existing habit with a new one you’re trying to incorporate (doing chair yoga or a short workout while watching a TV show, going for a walk while calling a friend or listening to music)
• Momentum building – identifying tasks to complete while working towards the end-goal (getting up, drinking water, grabbing a snack, going for a walk, then coming home to clean your room now that your mind and body are active)
  • Or, identifying things that need to happen such as waking up and coming home from class or work, and doing an activity you want to do afterwards (i.e.: getting home from work → then going for a walk; feeding yourself or a pet → then stretching or doing a short workout)
• Body doubling / Accountability – having a friend to engage in these things with, or someone to report back to, can help us stick to our goals
• Lower the bar – if it’s too intimidating to start, lower the expectation (instead of “go on a 30 minute walk each day”, change that to “walk for five minutes a day” so you can integrate the habit so it’s achievable even on your hardest days
• ‘Kill until’ – if we wait for the perfect time to start something new, we will wait forever! Dishes, laundry, and other non-urgent maintenance often can wait while we take time to practice other forms of self-care
• Get rid of unhelpful rules – if it’s too difficult to do the ‘right’ steps, make your own! (workout at home in your current clothes or pajamas if it’s too much to change into gym clothes and drive to a gym or go outside)

While managing mental health is a multi-layered and complex process, starting with solid foundations of accessible exercise and time outdoors are highly effective ways to improve our wellbeing. Reconnecting with our bodies, minds, and green spaces – even briefly – is vital in this stressful time to ensure we maintain grounded and connected with our spaces and communities around us.

References: 

• Harvard Medicine – A Walk in the Woods May Boost Mental Health
• American Psychological Association – Nurtured by Nature
• American Psychological Association – Exercise and Cognition
• Psychology Today – 2 Mental Health Benefits of Silent Walking
• Psychology Today – The Role of Movement in Mental Health
• National Library of Medicine – Exercise for Mental Health

We all hit moments in life where everything feels paused like we’re unsure of the next step, lacking motivation, or simply going through the motions. Feeling stuck isn’t a failure; it’s a signal. It’s your mind and body asking for a shift. Here are a few ways to gently move yourself forward again.

1. Talk to Your Future Self
   Imagine the version of you a year from now the one who made it through this phase. What choices did they make? What did they stop overthinking? Sometimes, stepping outside your current perspective helps you see things more clearly. Your future self isn’t as afraid as you are right now; they’ve already figured it out. Let them guide you.
2. Consider What’s Outside Your Comfort Zone
   Feeling stuck often means you’ve outgrown your current routine. Growth rarely happens in familiar spaces. Ask yourself: what am I avoiding because it feels uncomfortable? Whether it’s starting something new, having a difficult conversation, or taking a small risk, discomfort can be a doorway to momentum.
3. Don’t Waste Time Waiting for Perfect Conditions
   There’s a common trap in waiting until you feel “ready.” The truth is, clarity comes from action, not the other way around. You don’t need a perfect plan—you just need a starting point. Even the smallest step forward can break the cycle of stagnation and create a sense of progress.
4. Make a Self-Loving Choice
   When you’re stuck, it’s easy to be hard on yourself. Instead, ask: what would be the most self-loving thing I could do right now? Maybe it’s resting without guilt, setting a boundary, or doing something that genuinely makes you feel good. Moving forward doesn’t always mean pushing harder, it can also mean treating yourself with more care.

Feeling stuck is temporary, even if it doesn’t feel that way. It’s part of being human. Be patient with yourself, stay curious, and remember: even small shifts can lead to meaningful change.

Are you running on empty? In the middle of a busy day, stress can build quickly especially during periods of constant change and transition. Over time, that pressure can lead to anxiety, burnout, and mental fatigue. But what if you could step away from it all… in just two minutes?

You can.

Why a Mental “Vacation” Works

Visualization isn’t just a feel-good trick, it’s a powerful mental tool. Research shows that guided imagery can increase alpha brain wave activity, which is associated with relaxation and reduced stress. Even more fascinating? Your brain often responds to imagined experiences as if they were real.

That’s why athletes use visualization to enhance performance. And it’s why you can use it to recharge your mind and body anytime, anywhere.

Your 2-Minute Reset

Here’s how to take a quick, effective mental break:

1. Find stillness
   Step away to a quiet place where you won’t be interrupted. Silence your phone or set a two-minute timer so you can fully relax without distraction.
2. Choose your escape
   Think of an activity that energizes and uplifts you. It could be hiking through a forest, swimming in the ocean, dancing freely, biking along a scenic trail, or simply lying in the sun on a warm beach.
3. Immerse yourself fully
   Bring the scene to life. Notice the colors, sounds, textures, and sensations. Feel the movement of your body, the rhythm of your breath, the environment around you. Let yourself be completely absorbed in the experience.
4. Let your body respond
   Don’t be surprised if your heart rate shifts or your breathing deepens. Your body may react as if you’re truly in that moment and that’s exactly what you want.
5. Return refreshed
   When the two minutes are up, take a deep breath in and stretch your arms overhead. Slowly exhale as you lower them, noticing how you feel lighter, calmer, and more energized.

A Simple Habit with Big Benefits

The best part? You can do this anytime between meetings, during a stressful moment, or whenever you need a quick reset. Just two minutes can help shift your mindset, restore your energy, and improve your overall well-being.

Sometimes, the most powerful escape doesn’t require going anywhere at all.

Listing may be trending now, but humans have probably been making lists since the days of pen and papyrus. There’s something satisfying about crossing something off, each checkmark gives us a small dopamine boost and a sense of progress.

You’ve probably also heard that writing things down helps you “manifest” goals. While that idea can sound mystical, there’s real psychology behind it. Putting thoughts on paper helps clarify what we want and makes us more likely to follow through.

Lists Help You Focus

Writing things down digitally or by hand helps organize thoughts that might otherwise swirl around in your mind. Lists create structure and give your ideas a place to live outside your head, helping you focus on what actually matters.

Lists Strengthen Memory and Commitment

The act of writing reinforces memory. When you take the time to write out plans or goals, you signal to your brain that they’re important. This makes you more likely to remember them—and act on them.

Lists Can Reduce Anxiety

Lists can also be powerful tools for managing worry. A cognitive behavioral strategy called “Worry Time” works like this: when a worry pops up, write it down and postpone thinking about it until a scheduled 10–15 minute window later in the day. By the time you revisit the list, many worries have already lost their intensity.

Lists Can Help You Sleep

If you wake up at night worrying, keeping a notebook by your bed can help. Writing down the thought allows your mind to release it, making it easier to fall back asleep and handle it in the morning.

Different Lists Serve Different Purposes

• Daily or weekly lists help track tasks, appointments, and plans. 
• Monthly lists can be more aspirational—trying a new class, finishing a book, or planning an event. 
• Long-term lists help capture bigger goals. 

Research shows that written goals are significantly more likely to be achieved because writing them down turns an idea into something concrete.

Use Lists With Self-Compassion

Lists are helpful, but they shouldn’t become tools for self-criticism. Overloading your list or judging yourself for unfinished tasks can create stress instead of reducing it.

Instead:

• Start small, completing one or two items can make a day successful. 
• Be specific about what you want to do. 
• Review your lists regularly and adjust them as your priorities change.
  

In the end, the real value of lists isn’t just productivity, it’s clarity. Writing things down helps reduce mental clutter, manage worries, and turn intentions into action. Even one crossed-off item can remind you that progress is happening.

Here are five practical things parents can do to help kids build healthier, safer relationships with screens.

Set Reasonable Limits for Family Media Use

Clear boundaries help kids understand that screens are just one part of life, not the center of it. Setting reasonable limits on screen time (such as no devices during meals or before bedtime) creates predictable routines and reduces power struggles. When limits are consistent and age-appropriate, kids are more likely to accept them and learn to manage their own media use over time.

Encourage Alternative Activities

Kids don’t need screens to stay entertained, but sometimes they need help remembering that. Encourage activities that don’t involve devices, such as playing board games, doing puzzles, shooting hoops, or reading books together. You can also support hobbies that match your child’s interests, like painting, crafting, hiking, climbing, chess, or birdwatching. When kids discover activities they truly enjoy, screens naturally become less dominant.

Model Healthy Relationships With Screens

Kids learn more from what we do than what we say. If parents are constantly scrolling, checking notifications, or multitasking on devices, children will notice. Modeling healthy screen habits, like putting your phone away during conversations or taking breaks from devices, shows kids what balanced media use actually looks like. Being a good screen-time role model may be one of the most powerful tools parents have.

Insist on Screen-Free Bedrooms

Keeping screens out of bedrooms helps protect sleep, privacy, and emotional well-being. Devices in bedrooms make it harder for kids to unplug, fall asleep, and avoid content they’re not ready for. Screen-free bedrooms also reduce late-night scrolling and encourage better rest, which is essential for growing minds and bodies.

Be Unafraid of “Bored Time”

Boredom isn’t something parents need to fix, it’s something kids can learn from. When children aren’t constantly entertained by screens, they’re more likely to develop creativity, problem-solving skills, and independence. Allowing kids to experience boredom gives them space to imagine, explore, and figure out how to occupy their time on their own.