Your Attention Is Your Power - How to Reclaim It
I used to be a die-hard NPR listener - every morning, without fail. But in 2018, I quit cold turkey. I realized it left me worried, very low, and feeling helpless. At first, there was guilt - like staying informed was my duty, “the least I could do.” But I realized that carrying all that heaviness didn’t make me more helpful or more engaged, it was just draining. So I started paying close attention to everything I consumed from TV and podcasts to my phone, always asking: How does this make me feel?
It’s easy to get pulled into the constant stream of news, isn’t it? I was reminded of this during the LA Fires in January. Staying 'in the know' can feel like the one thing we can control in an ever-changing world—and our way of contributing to heartbreaking situations.
The thing is, this constant steam isn’t really helping us. Nearly 70% of Americans say they feel overwhelmed by the amount of news coming at them, and 56% say it’s a major source of stress. Our brains simply aren’t built to handle this kind of nonstop input. Especially when the input is negative, it often ends up causing more worry, anxiety, and even depression.
Sometimes it’s obvious when we’re over-consuming, but other times it’s a little murkier, especially when we tell ourselves, “I need to stay informed.” If you’re not quite sure where you stand, here are a few gentle red flags that might suggest it’s time to pause and take a closer look…
Ruminating thoughts of the headlines - in the car, in the line at the market.
Trouble sleeping because you’re thinking about things.
In the seconds prior to grabbing your phone or turning on the tv your heart rate increases and continues to build as you watch/consume.
Constantly checking your phone
Feeling irritated by those who don’t follow the way you do or who seem unbothered.
There’s a difference between being informed and being inundated. Informed means creating a healthy boundary. It’s not checking out, it’s purposefully choosing when and how we engage, so we can actually do something with the information we take in—rather than just carry the weight of it. Ways to keep your consumption in check:
Notifications: Turn off all nonessential phone notifications! They are not only robbers of your time, but they can subtly send your nervous system into fight or flight.
Presence: When you grab your phone ask yourself why. Habit? Boredom? Then ask yourself “Do I really need this right now?”
Boundary: Give yourself permission to wait at least an hour after awakening each day before consuming any news - those first 30 - 40 minutes set the tone for your mood throughout the day.
Mood Check: Having a tough day already? Be especially vigilant.
Being intentional with media consumed is a powerful daily choice. You can decide what and how much to take in. If you notice your energy shifting give yourself permission to step away. That shift can bring more clarity, steadiness, and peace. And when you’re at more peace it reverberates outward, your own quiet contribution to the world.
If you’re feeling caught in the cycle, I’m here to support you in finding your center and reclaiming your sovereignty.
Love, Tracy