Do you ever wonder how much time you spend mindlessly scrolling? Is your phone the first thing you touch in the morning? And at night, do you struggle to sleep unless your screen is lighting up your weary eyes? Silvia Scopelliti – yoga teacher, mindfulness expert, and author of the book The SAME Method (Gribaudo, Feltrinelli) – shares with us how we can break free from these bad habits.
Silvia completely transformed her life in less than 10 years. From a finance graduate working in a high-stress environment, she has become a holistic wellness figure, teaching personal growth, mindfulness, and yoga to thousands of people through workshops, events, and social media, where she is followed by over 180,000 people on Instagram alone. Now, she shares her tips on how to live a more balanced life – both online and offline.
Wondering how? We’ve got you covered with seven tips! Here’s what Silvia suggests to help us improve our relationship with social media and stop being slaves to endless scrolling.
1. No phone right after waking up
“One of the most important things I’ve learned is to start the day without staring at a screen,” Silvia says.
Let the first thing you see be natural light, not your notifications. Start your day calmly, taking the first few minutes for yourself. If you can, take a moment to set an intention for the day. It’s a powerful practice that science shows can make us feel more optimistic and determined for the rest of the day.
2. Talk without your phone in hand
When you’re with someone, put your phone away. It’s a small gesture but one that can transform the quality of your interactions. Holding your phone while talking makes you seem distracted and less present. Try putting it away during conversations – you’ll notice the difference, and the people you’re with will feel more valued.
3. Put your phone away to focus
If you need to focus on something important, stash your phone in another room, or at least put it on silent or Do Not Disturb mode. I always do this when I’m writing or preparing my workshops.
It’s amazing how many distractions you can eliminate with this simple move. Also, remember to turn off those unnecessary notifications!
4. Track your screen time
Being aware of how much time you’re spending on various apps is the first step to regaining control.
Another trick I use is tracking my screen time. My iPhone tells me every day how long I’ve spent on different apps, and it’s become a great way to stay mindful and motivate myself to cut down on phone use.
5. Have a weekly digital detox
Silvia encourages us to take at least one day a week off from social media.
“It’s my reset time, where I disconnect from everything and focus on myself.”
Don’t feel guilty if you need a little digital detox—unplugging is healthy and normal. If a full day without social media sounds too much, start with a couple of hours and slowly build up.
6. Don’t fall asleep with your phone in hand
One of the worst mistakes we can make is using our phones before bed. Take at least an hour to unwind: read, chat with whoever you live with, or meditate before going to sleep. If possible, leave your phone in another room overnight.
7. The coffee, tea, or drink rule
This is a fun rule Silvia came up with years ago: she only follows people she’d want to have coffee, tea, or drinks with.
Coffee is for people who inspire her, tea is for those with interesting stories, and drinks are for those who make her laugh or entertain her. After all, if you wouldn’t spend time with someone in real life, why follow them?
Small steps for big changes
Each of the tips you’ve just read connects to one of the four fundamental pillars for a more mindful and serene life:
- silence
- gentle attention
- movement
- emotions
After all, change doesn’t happen overnight. It’s the daily practice of small mindful habits that makes the difference.
For Silvia and for us at NJL, well-being comes first. It comes before the reports that keep you up late (and you know what we’re talking about…), before the rush to post because you’re afraid to miss the perfect timing, before work and even before your stats.
Take care of yourself, we’ll handle the rest together. 🫶