Why is Colouring Beneficial for Adults?

When you think about colouring, what comes to mind first? Most tend to automatically define colouring as an activity meant for children to keep them occupied. And there’s nothing wrong with that association--in fact, it creates a poignant segue into why coloring is the perfect downtime hobby for overworked adults.

Just as colouring serves as a mode of distraction for children, it provides the same sense of meditative diversion for the adult mind by redirecting our attention toward colouring rather than being actively receptive to stressful thoughts like worrying about that big meeting tomorrow, or remembering that you forgot to take the trash out, etc.

Multiple studies have found that people who opted to allot designated leisure time for low-intensity hobbies into their schedule exhibited overall lower blood pressure, decreased cortisol levels (stress hormone), a healthier BMI, and more sustainable exertion of energy during physical activity.

Our Societal Need for Conscious Rest & Active Meditation Activities

In the fast-paced lifestyle of contemporary society, it can sometimes feel next to impossible to find a moment of true reprieve that isn’t just nightly sleep. Our brains need both conscious and unconscious rest in order to function in their optimal state. So while a goodnight’s sleep is important, relying solely on that one period of rest to both rehabilitate you from the day prior and also properly prepare you for the next, is always going to result in lingering exhaustion come morning. Conscious rest, which is so necessary for renewed mental clarity, can be achieved through modes of active meditation such as colouring, gardening, going on a walk, knitting, needlework, etc.

Not having enough time is one the most popular and overtired excuses used by those who neglect to incorporate any hobbies at all into their lives. And yet it’s usually these same people who reach for their phones and spend an indefinite amount of time scrolling when they do finally catch a break.

Embracing Digital Minimalism

We live in an age where our devices have essentially become an extension of identities, and it’s doing more direct harm to us than good. Excessive exposure to blue light can actually induce the complete opposite effects that colouring and other active mediation activities have been proven to combat.

The blue light emitted by all screens--computer, phones, TV, tablets, etc.--not only disrupts the circadian rhythm, but wreaks havoc on the body by its spiking cortisol and adrenaline levels. Even just receiving notifications, or anxiously awaiting a response to a message can send your body into the beginnings of fight or flight.

As a biological self-defense mechanism, fight or flight triggers those stress hormones to start surging through your body. That, of course, is a natural response. But where it becomes an issue is if your body enters the state every time you use your device for an extended period of time. Putting your body under unrelenting stress can increase your risk of experiencing heart disease, heart attacks, high blood pressure, and strokes. Opting to colour instead of thumbing through social media could quite literally be saving your life.

Obviously, a comprehensive digital detox is the number one most beneficial thing someone whose screen time is through the roof can do for themselves. But in our day & age, for the vast majority who rely on technology for both work and everyday life, completely unplugging isn’t in the cards.

The next best thing would be to embrace habits that descend from the concept of digital minimalism. Digital minimalism upholds the art of using your incremented time online for necessary tasks and intentional objectives, logging off promptly after. By embracing this method, you aren’t neglecting your commitments for some sort of radical anti-modern technology rally. Instead you’ve reprioritize how much time you actually need in front of the screen, versus how much time you spend with your face buried in your phone

The Great Revival of Adult Colouring During Lockdown

Colouring books designed specifically for adults first made their commercial headway as an unforgettable trend of 2015. After their moment in the spotlight, raking in nearly 12 million dollars in collective sales, the market for adult colouring books hit a rather abrupt hiatus shortly after. But upon the emergence of lockdown, the resurrection of adult colouring books was almost immediate. If a collective yearning for hobbies that keep our minds disconnected while still busy posed enough incentive for adult colouring books to make a comeback nearly six years later, then maybe we had once been on a similar track in 2015.

With the isolation and prolonged period of unknowingness, the pandemic ushered in a revolutionary need for the same sense of distraction that coloring might offer to a mind tormented by daily stress, but on a much larger scale. This widespread resurgence of hobbies we witnessed during quarantine began as a last-ditch effort to stave-off feelings of anxiety and pessimism by returning to ourselves in the absence of others, but subsisted as a light at the end of the tunnel that offered newfound perspectives as the months dragged on. For many, these hobbies transformed from pastimes into passion projects in hardly no time at all. Whether they knew it or not, people were reaping the benefits of true conscious rest by pouring their hearts and minds into a hobby.

For those who were looking for a creative outlet that was both affordable as well as less mentally taxing than learning a new instrument or drafting the beginnings of their first memoir, adult colouring books hit the nail on the head.

Now, as a proven coping mechanism for managing sentiments of stress and anxiety as they arise, adult coloring books have taken a sharper turn toward creating a clear-cut niche for adult coloring as a meditation alternative through a different genre of coloring called Mandala colouring.

Mandala Colouring Technique

According to renowned psychologist Carl Jung, the mandala was a geometrical representation of how we view ourselves in relation to our place in this life. Traditionally-speaking, mandalas are designs that originated from both Buddhism and Hinduism, representing the omnipotence of the universe through their intricate designs. Colouring mandalas as opposed to a conventional adult coloring book can offer more in regard to the meditative and therapeutic experience by virtue of how complex their designs can be. These minute details require true focus, therefore almost guaranteeing that your mind won’t be dwelling on negative thoughts, but rather on the elaborate mandala in front of you.

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Adult Colouring Mediums for Beginners

Beginner Artists--

If you’ve just begun your adult colouring journey, the best medium to begin with is definitely coloured pencils. Coloured pencils are relatively no mess (beside their shavings) and far easier to shade and blend with than most other advanced mediums.

The range of brands and types of coloured pencils available for purchase either online or in-store are exhaustive. We suggest that you narrow your scope by two defining factors: price & an anticipated quality. If you don’t personally care all that much about quality and color pay-off, then you’ll probably be able to track down colored pencils for as little as a dollar or two.

*Keep an eye out for brands like: Cra-Z-Art, Crayola, & Sample

Experienced Beginners--

When it comes to coloured pencils, investing just a couple more dollars in the more expensive option can be a night & day difference in regard to the quality, vibrancy, and longevity of your pencils compared to the budget options available.

*Keep an eye out for brands like: Prismacolor, Arteza, & Derwent Procolour

Intermediate/Advanced Artists--

Honestly, the only real reason you should consider waiting to invest in professional markers for your mandalas or adult colouring books is because one small wrong move could tarnish your entire piece if you’re using ink. And while perfection isn’t everything, messing up can still be incredibly frustrating, especially if you’ve already put a decent amount of time and effort into a page.

*Keep an eye out for brands like: Stabilo, Pentel, & Sharpie

Before using markers, you’ll want to know how to best avoid smears, to feel confident that your dexterity can handle using markers in small in-between blank spaces, and to be sure not stain the tips of your markers with residual ink from others in the page.

Last but not least, the holy grail rule that sets apart whether you should be using markers or coloured pencils--blending! DO NOT try to blend with your markers. You’ll end up with the stain of two disagreeing colors on your page, and potentially paper that will start to pill.

Because coloured pencils are a dry medium, blend all you want! You’ll never have to worry about bleeding, blotting, or staining. That is unless you’re using watercolour pencils.

#AdultColouring #DigitalMinimalism #SimplySimpleOrg

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#DIGITALMINIMALISM Helps Focus and Productivity

Learn to live in the moment, break your addiction to technology, and declutter your brain in the process.

What is Digital Minimalism?

A term coined by Cal Newport, Digital Minimalism encourages you to question the value that the digital tools you use add to your life, and to then only use tools that contribute real, meaningful value.

To determine whether Digital Minimalism is for you, ask yourself:

Do you struggle to focus at work or school?

1. Do you often feel overwhelmed by the sheer amount of information you have at your fingertips?

2. In your free time, do you often scroll on Instagram or TikTok while watching Netflix, not really paying attention to either?

3. Do you often have an excessive amount of tabs open on your computer?

4. Do you scroll mindlessly on social media, barely even processing what’s on your feed?

If you answered yes to any of those questions, you stand to benefit from Digital Minimalism. By interacting purposely with technology, you will better be able to focus and tune out excessive digital noise, to find true joy from the media that you choose to engage with.

Why do we need it?

Technology is both a blessing and a curse. It has undoubtedly furthered our society and contributed to great developmental progress, but it has also caused great harm.

When it comes to technology, you can have too much of a good thing. People around the globe are exposed to excessive amounts of technology every single day, with the average person spending over 7.5 hours per day with digital media- if you’re sleeping 8 hours a night, that means you spend almost 50% of your waking hours online. During this time online, the average person views between 6,000 to 10,000 ads on a daily basis. Not only is the number of ads increasing, but so is the number of places they appear. While classic advertising strategies like product placement are still alive and well, they now have to contend with scarily accurate ads on Google, Instagram, Facebook, TikTok, Youtube, in-game ads for video games and apps, and more. It is virtually impossible to escape these ads, and yet you probably weren’t aware of just how many you’re exposed to. Hence, the inundation and loss of focus.

Beyond advertisements, commonly-used social media platforms like Instagram and Facebook have immense power to affect our lives. Since social media allows us to connect with others faster than ever, you’d think it would have beneficial impacts on mental health and feelings of social isolation- yet, somehow, the opposite is true. In 2017, one study found that young adults who use social media more often may be up to 3 times as likely to feel isolated from their peers.

Beyond social isolation, social media can be a double-edged sword when it comes to mental health issues like depression and anxiety. Another study from 2016 found that social media has the potential to improve or diminish users’ mental health. If users have positive interactions on these platforms, it may be beneficial to their health. Conversely, those who have negative experiences on social media platforms are more prone to mental illnesses like depression and anxiety. To quote Marvel, “with great power comes great responsibility.” While social media platforms are undoubtedly powerful, they do not always accept this responsibility as they should.

Now, let’s jump back into the real world. And how is your back? Is it a little sore? Are your eyes strained? Are you exercising less than you should be because you just need to find out what happens next in WandaVision?

Spending too much time online can negatively impact your physical health and activity levels, which may in turn affect your mental health even further.

Without interference, the overconsumption of digital media is only getting worse, with many people even becoming addicted to technology. What’s worse is that in many cases, this addiction is encouraged. Checking your work email even when you’re off the clock is considered hard-working, not harmful. Checking your social media every 10 minutes, even when you’re on the clock at work is habitual, not worrisome. While these actions can be innocuous, the intent behind them is key- do you compulsively spend time online? Do you have trouble stopping, even when it’s to your own detriment?

If technology is taking up too much (if not all) of your time and cluttering your brain with massive amounts of information, here’s how to fix it.

Benefits of Digital Minimalism

Since the main goal of Digital Minimalism is to be purposeful with your consumption, it should be no surprise that improved mental health is one of the main benefits. When you consciously use technology, you can actively seek out good experiences and interactions, and stop as soon as they turn negative. Protect your well-being by only allowing the best of the internet into your life.

Likewise, when you are able to actively tune out the digital media that doesn’t serve you, a good chunk of space in your brain will be freed up. Then, you’ll be able to really focus on the media that brings value to your life, such as Facetiming your long-distance partner or watching your favourite TV show after work. You’ll also have more time for other activities, such as going on a run to boost your endorphins.

Finally, by selectively engaging with technology, you’ll gain an improved sense of control of technology. Remind yourself that you own it, not the other way around. That iPhone did not spend almost $1,000 on you! Despite what online advertisements and cleverly-built social media algorithms may want you to think, you are not subject to the internet’s whims. You can interact with it on your own terms.

How to implement Digital Minimalism

To take control of your life and declutter your brain, start by analyzing where your digital boundaries lie. You may, unfortunately, need to use some media for basic functions. If you’re an HR Recruiter, for example, deleting LinkedIn may be out of the question. However, you can still set boundaries for yourself- only check it and respond to messages during work hours.

When it comes to technology that’s purely for personal use, it’s time to bring in the minimalist icon, Marie Kondo. Ask yourself what brings you joy and adds to your life, then delete everything else. I mean it- delete that unnecessary app from your phone, remove that bookmark from your computer. The old saying “out of sight, out of mind” really comes into play here.

Personally, I fell victim to TikTok when I was stuck in lockdown last year due to the COVID-19 pandemic. However, once I went back to work, I found myself mindlessly scrolling through the app, even when I knew I should be doing something else. So, to embrace Digital Minimalism myself, I deleted it and never looked back.

Well… that is not entirely accurate, I might have looked back once or twice. If you can’t kick your technology addiction on your first try, don’t beat yourself up. It’s considered an addiction for a reason. These algorithms are made to draw you in and keep you engaged, even against your better judgment. If you can’t go cold-turkey, try reducing the (unwanted) time you spend online by 10-50% every day, depending on what you can handle. I also recommend that you bring an external party into the loop to help you kick your habit. Have a roommate knock on the door when your time is up, or grab dinner with a friend to reward yourself when you stay within your time limit.

However, if the abundance of technology in your life is so overwhelming that you need a short-term solution right now, it exists. I’ll warn you though, it’s a little ironic.

If you can’t bring yourself to log off on your own… there’s an app for that. Platforms like Flora and Google’s Digital Wellbeing, among others, will lock apps on your phone and/or computer for selected amounts of time. This will, at minimum, allow you to prevent your technology addiction from interfering with your productivity at work. Many of these apps and plugins will also help track your technology usage over time, so you can watch yourself improve!

Overall, three key tips for embracing Digital Minimalism are to set your boundaries, communicate them effectively to others (like your boss who keeps sending you emails at 10 PM), and stick to them.

#DigitalMinimalism #DigitalBoundaries #MarieKondo #CalNewport #SimplySimpleOrg

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#DIGITALMINIMALISM – Setting Boundaries in Our Connected World

The past year has been an incredibly challenging time for many of us, and one of the biggest changes has been adapting to relying on technology more than ever before. Many employees still find themselves working from home, which blurs the boundaries of their work and personal time. This has started to take its toll on our mental health, and many individuals have been encouraged to turn to digital minimalism and its teachings to try and enforce stricter boundaries moving forward. Today we’re going to look at how digital minimalism can benefit your life and help you to gain more balance and reclaim your time for other things you love to do.

Photo by Domenico Loia on Unsplash

Adapting to the New Way of Working

For anyone who has recently found themselves working from a laptop at home, this has likely been a huge adjustment. While you’ve probably got yourself well set up by now in your makeshift home office, one of the biggest concerns is sticking to a schedule when it comes to our working hours. Do you often find yourself returning to check your emails one more time after the day is finished? Or maybe you stay up late reading through work messages to get you ready for the day ahead? While work used to only be associated with an office building, it’s no longer fixed in one place, allowing anyone in the world to have access to us at any time of the day.

How Could Digital Minimalism Help Individuals in our Connected World?

While you are no doubt familiar with minimalism as an overarching term, digital minimalism refers to pairing back on your use of technology and reducing your reliance on the internet and devices. Cal Newport introduced the term digital minimalism in his book of the same title, and he encourages readers to use their devices and software with more intention. Instead of scrolling for endless hours on Instagram or playing mindless games online, we can instead put aside set periods of time each day for these activities. Digital minimalism doesn’t mean that you switch off your internet connection so you can never work online again, but instead asks you to think about why you are performing certain tasks online at specific points of the day.

Individuals today need to consider whether they are setting themselves firm enough boundaries, particularly if they find they are still working from home. There’s no denying that technology is extremely addictive, which is why we all find ourselves checking our phones and emails so often. However, after over a year of working from home, it’s about time more of us learned to clock off at 5 or 6 pm and return to work the next morning. If you’ve been finding it hard to put time aside for those activities you love and enjoy the most, applying some of the principles of digital minimalism could make a huge difference to your overall quality of life. While it can certainly feel scary to set boundaries for the first few days, you’ll soon notice the benefits to your mental health and wellbeing.

The Benefits of Digital Minimalism

For individuals around the world today, you’ll find there are many benefits of digital minimalism. The main motivator for this type of minimalism is to improve our overall quality of life. If you find you struggle to maintain any form of work-life balance, technology probably plays a big part in this issue. There’s absolutely nothing wrong with using technology in moderation, and for most of us, it’s essential for our jobs. However, when it starts to take over our lives, and you don’t feel you can go ten minutes without checking your phone, that’s when problems start to occur.

People who work online all day long often find they lack concentration. This can result in their productivity decreasing, and they soon struggle to focus on one thing at a time. If you are using multiple devices at once, think about whether this is really necessary to complete the work at hand. Consider being more deliberate with your use of technology and just focus on one device during your working day. If you have a split-screen, think about whether you are relying on this too much and whether it’s overloading your brain during work. You’ll find that by really thinking about the tools you are using, you will only use ones that improve productivity in the future instead of just wasting your time.

Mental Health Benefits of Digital Minimalism

Until we step back and take some time away from the online world, we often don’t realize the damage it is doing to our mental health. While the internet can help us to connect with friends and family elsewhere in the world, it can also exasperate feelings of loneliness and depression. If you find yourself mindlessly scrolling on social media, you might notice that you start to compare your current life to that of others online. These complete strangers then become your benchmark for living a good and fulfilling life instead of focusing on the people around you.

Try to unfollow individuals who don’t make you feel great about yourself online, and spend more time together in person where possible with the people you love. When we put down our phones for a while and head outdoors into nature, you’ll notice the beautiful world around you and start to appreciate all you have in your life already.

Digital minimalism is something that more of us are looking to explore, and the past year has awakened many of us to what’s really important in life. If you are struggling with continually comparing yourself to others or you find yourself constantly working until late at night, it may be time to consider your use of technology and setting more boundaries. Digital minimalism is an exciting niche in minimalism that is likely only to gain further attention in the future as our world relies more on technology.

#DigitalMinimalism #CalNewport #MentalHealthBenefits #SimplySimpleOrg

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