Category: Coaching & Resilienz

Focus and Inner Calm Amid Digital Overload

Focus and inner calm amid digital overload– isn’t that a constant challenge? Maybe this sounds familiar: you’re watching a film but still find yourself reaching for your phone. Or you’re hopping from one browser tab to the next, from one task to another – without ever really feeling fully present. Then you’re in good company. In a world that constantly competes for our attention, this is a widespread phenomenon.

Focus and inner calm amid digital overload– that’s exactly what this article is about. You’ll discover what’s behind our inner restlessness, and you’ll get 10 practical ideas for everyday life.

Already living – or still scrolling?

Living in the here and now, to me, means: feeling alive. Being truly present. And yes, the phone can be part of that – but in moderation. Otherwise, overload is just around the corner. Our brains switch into low-energy mode.
We regularly charge our phones – but do we do the same for our minds?
(More on that below.)

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For our children. Cats. And dogs.

If we don’t take care of ourselves, then at least let’s do it for our children: We are their role models. Their childhood and teenage years won’t come again. Play, movement, and connection are essential – that’s what they’ll remember. That’s what will stay with them throughout lives.

For our cats – in our own best interest. Thinking of our former tomcat: if I had stroked him without paying attention to his body language, I would’ve ended up with a scratch or two. Ouch.

For our dogs – a client once told me about her daily walks with her dog. She keeps seeing a man who’s always glued to his phone – ignoring his dog. One day she spotted a completely moldy piece of bread on the field. She managed to pick up part of it. Later she saw that same dog eating it – while his owner was staring at the screen. She was unfortunately too far away to warn him.
A wake-up call for what we can miss in the constant digital overload.

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So ‘Already living‘ seems like  the better choice?
Then keep reading. It’s worth it. 😊

What this article covers:

• What do experts say about concentration today?
• How does sensory overload affect us?
• Emotional overwhelm – and what helps
• 10 everyday tips for more calm and clarity

The May edition of the British magazine Psychologies was a major inspiration for this article, by the way.

What do the experts say about concentration today?

According to a 2022 study by King’s College London, nearly half of those surveyed feel their ability to concentrate has worsened. But neurologist and author Dr Faye Begeti sees it differently – and offers an interesting shift in perspective:

“It’s not so much that we’re less able to concentrate – in fact, we score higher in cognitive and IQ tests. The catch? We’re focusing our attention more and more on the wrong things.”

Clinical psychologist and author Dr Kirren Schnack also finds in her work with patients that they switch tasks more quickly and spend less time focusing on a single activity:

“Rapid Attention Switching” – constantly jumping from one thing to the next – drains our mental energy over time.

So while we’ve become better at switching between tasks, our endurance to stick with one task has weakened – especially when there’s no instant reward involved.

That’s part of the problem: we live in a society where instant gratification has become the norm. And that encourages distraction – especially when the reward comes, as it so often does, from our phone.

“It’s perfectly normal to focus on things that bring us joy or promise a quick reward – and that’s why picking up the phone is so tempting.” – Dr Schnack

But this has consequences: it becomes increasingly difficult to stay focused on things that feel, by comparison, a bit dull.

Sensory Overload – What Does It Do to Us?

Constant sensory input puts stress on the brain – it switches to “survival mode”. This can show up as:

• inner restlessness
• a vague feeling of exhaustion
• difficulty concentrating or thinking clearly
• the sense of constantly “chasing” something

Dr Begeti puts it like this:

“Our brain gets tired and goes into low battery mode. Our attention span drops, we feel drained – and often more irritable too.”

In this state, we’re particularly vulnerable to distraction – and that can turn into a vicious cycle. We feel endlessly busy but don’t really make progress. Frustration, stress, and in the worst case, burnout, can follow.

Less digital overload

A commonly underestimated point: Emotional Overload

Emotional regulation is a key factor for attention – something Dr Begeti repeatedly observes in her clinical work. It tends to become unstable particularly when we’re stressed – or when we’re exposed to too many emotions from external sources.

One contributing factor: our sources of information. Social media platforms are designed to keep us engaged for as long as possible. We scroll through endless content, absorbing opinions, images, and emotions. “Emotions sell” – and flood us with impressions.

Clinical psychologist and author Dr Emma Hepburn points to studies showing that people who get their information from traditional media find it less emotionally overwhelming than content from social media.

That makes sense: a newspaper or news broadcast has a clear end; each story is time-limited. Also, our brain isn’t bombarded with as many images. Of course, traditional media aren’t entirely neutral either, but they generally aim to report based on facts – with less emotional charge (even though there are exceptions).

What Helps? Sources with Less Emotional Weight

• traditional newspapers and magazines
• news formats with a clear structure
• credible social media accounts

Tip: Set a short timer beforehand. Then try this: 5 – 4 – 3 – 2 – 1 – stop.

→ Less emotional punch. Fewer visuals. A natural time limit.

10 Practical Tips for More Focus and Calm Amid Digital Overload

We can’t change every trigger – but we can learn to handle our attention more consciously. Here are 10 practical ideas to help you strengthen your focus and stay more grounded in everyday life.

• 1. Turn off notifications – and check your phone only when you decide to. The best way to reply to your messages is to answer them all at once.

You’re allowed to take breaks. Good friends get that – and they’ll still be there for you.

• 2. Put your phone away – ideally out of reach. Try doing nothing for a bit. Let your mind wander.

• 3. Mindfulness over multitasking – your energy returns when you focus on just one thing.

“Handling several tasks at once overwhelms the human brain. Those who try to do it anyway become inefficient and prone to errors – and might even get sick.” (Occupational psychologist Nicole Kopp, Neue Zürcher Zeitung)

• 4. Create a focus zone – “Our brains link places with actions (association). For example, use your desk only for focused work. It helps strengthen your concentration.” (Dr Begeti)

• 5. The 5-minute rule – “A thought pops up? Wait 5 minutes.” (Dr Begeti) This helps your brain learn: not every impulse needs immediate action. Afterwards, you can respond consciously.

• 6. Set boundaries – notice your stress patterns. Protect your energy – for example, by avoiding screen time in the evening.

• 7. Self-care – balanced nutrition, movement, and enough sleep all support cognitive function. Experts recommend: no screen use 2 hours before bedtime.

In my blog post “How to Strengthen Your Psychological Immune System”, you’ll find more tips for mental and physical wellbeing.

• 8. Train your attention – “Just like physical fitness, our attention can be trained. Focus on one task intentionally and gradually increase the duration,” advises Dr Schnack.

And of course: Meditation – the practical kind.
Psychotherapist Jess Henley, who runs a private clinic, recommends: “3 minutes a day does more than the occasional long session. It’s consistency that counts.”

• Enjoy the feeling! – I often remind myself how good it feels to be truly focused – and compare that to the overwhelm I feel when my attention is scattered. That’s a powerful inner compass.

• Get outside – this one’s important to me. Use all your senses: listen to birdsong, feel the wind, take in the green. It’s soothing for the eyes and the mind.

“Looking at greenery reduces stress hormones, soothes anxiety, and relaxes blood vessels.” (alverde magazine 6-25 – I highly recommend)

Focus and Inner Calm Amid Digital Overload

I hope this article has provided you with some helpful ideas and insights.

If you feel like you could do with more support, feel free to get in touch. I’d be happy to assist you with coaching.

→ Book a free introductory call – I look forward to meeting you.

Did you enjoy this article? Then feel free to share it – or subscribe to my newsletter for more helpful tips. 😊

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Easter – A Time for Renewal and Hope
How can I stay centred – or find my way back?

Easter, the celebration of renewal and hope. Even without a religious connection, this time of year – spring – stands for new beginnings and growth. And right now, we could all use a little more of that.
Given the economic situation in Germany, ongoing wars, and global developments, it’s no surprise that we’re feeling a lot.

A mix of emotions is with us – all of this affects us: individually and as a society. On top of that, we’re also dealing with everyday and exceptional challenges.

Of course, our challenges may seem small compared to what people in war zones are facing. And yet – neglecting ourselves doesn’t help anyone. Quite the opposite: when we’re centred, we can give more to others.

So how can I stay in my centre or return to it? – These 7 tips can help you get there:

 

1) Listen to your inner voice

Is the news too much for you? Find the balance that works for you. We don’t want to become numb, but we also don’t want to feel overwhelmed.
Reading instead of watching or listening might help. It allows you to set the pace – and that can be a relief.
Less is often more.

→ What works best for you?

2) Plan your pauses

Your nervous system needs rest. Without it, you’ll feel overstimulated and tense. Treat yourself to regular micro-breaks:

•  Simple breathing: Inhale through your nose, pause briefly, then exhale through your mouth. Make sure your exhale is longer than your inhale – that helps calm the system.

• Time in nature: Just 5–10 minutes can make a difference. Nature has a soothing effect on the nervous system.

• Move: Movement gets body and thoughts flowing. I keep it simple – even a walk to the recycling bin does the trick.

→ How could you build in short pauses during your day?

3) Your personal Yin and Yang

“Yin and yang stand for harmony. Two opposing forces attract and are inseparable. Neither is superior to the other.” (Focus.de)

For me, that means staying aware of my balance:

Too much sitting? → Move.

Too much overthinking? → Take action. What’s one small way I could help?

Too much mental effort? → Invite lightness. Do something playful.

→ What do you need right now for your balance?

4) Shift your perspective

Almost anything can be viewed differently. Sure, I had hoped for sunnier Easter weather – and at the same time, the rain is vital for nature.
When I go hiking in the Taunus and see the effects of climate change, I’m grateful for every drop.

→ What could you look at from a different angle today?

5) Your life is now

So many of our thoughts are in the past or future. But life is happening now. Keep bringing yourself back to the present – for instance, with a

Mini meditation:
Sit upright, feet flat on the ground. Inhale – belly expands.
Exhale – belly contracts.
Let your shoulders drop. Relax your jaw and your face.
Let go. With every breath, feel yourself becoming more grounded.
Drop an anchor and ground yourself in the here and now.

→ How did that feel? Take a moment to notice.

6) Practice makes a difference

Inner matters need space, too.

The more regularly we practise, the easier it gets to return to our centre in stressful moments – just like with sports, music, or learning a language.
And still: tough days are part of life. Let them come – and trust that they’ll pass.

→ When could you allow yourself 1–2 minutes a day to practise?

7) Stay with yourself – for your own sake and for others

Make space for yourself regularly so you don’t lose your centre. You can’t always control external circumstances – but you can influence how you respond to them.
From your centre, you act with more clarity and intention.

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Easter – a time for renewal and hope

Yes, even in these challenging times. That’s exactly why it’s so important to take care of ourselves – and to contribute from a place of inner balance.

Iwish you a peaceful and meaningful Easter.

I hope these thoughts support you in staying centred – or finding your way back.

If you’d like to strengthen your resilience with guidance, I’d be happy to support you through coaching.

→ Feel free to book a free discovery call – I’d love to meet you.

If you found this post helpful, feel free to share it or sign up for my newsletter for more inspiration.

Psychological Immune System: Tips for Boosting Resilience

I’m writing this article in winter – the season of colds, flu, and other illnesses. On a physical level, we prepare for this with vitamins, warm clothing, and hot drinks. We do quite a lot for our physical well-being. But what about our psychological immune system? Doesn’t that need strengthening too? Especially in the darker months?

Strengthening the Psychological Immune System – All Year Round

Is it really only during the darker months? When I look at global events, and also the mood here in Germany, I’d say it’s more of a constant need. And that’s before even considering the challenges, setbacks, and disappointments we face in our personal lives. Often, we feel drained, powerless, and exhausted.

Mental resilience is a key to better coping with crises. Your psychological immune system protects you from the effects of constant stress.

Before we continue, here’s an excerpt from my post on YouTube. (in German)

How the Psychological Immune System Boosts Our Mental Resilience

How do we get out of a slump? Thanks to our psychological immune system (PIS). The term was coined by Harvard psychologist Daniel Gilbert, describing the ability to develop psychological antibodies that help us build resilience.

These psychological antibodies train our brain, rewire it, and help us learn from adversity. They protect us from the emotional strain that can arise from failure, trauma, and stress. (Psychologies, November 2024)

Before we dive into practical tips, let’s take a quick look at the scientific foundations. Understanding how our psychological immune system works is the first step in strengthening it.

No time? – Scroll down for: 8 Ways to Strengthen Your Psychological Immune System

Healing & Resilience: How the Psychological Immune System Helps

Ian Stockbridge, founder and therapist at Hope Therapy & Counselling Services, describes it this way: “The psychological immune system protects and maintains mental well-being in the face of emotional and psychological challenges, just as the physical immune system defends the body against illness.”

He further explains that our psychological immune system helps us, “…adapt to negative events by triggering a variety of psychological reactions. These reactions help us reinterpret our situation or give it meaning, making change and ultimately healing possible.” (Psychologies, November 2024)

On the other hand, a weak psychological immune system can lead to feeling overly stressed or being plagued by constant fears – potentially leading to depression. On a physical level, we might develop misguided coping mechanisms: eating disorders, alcohol or drug abuse, uncontrolled outbursts of anger.

There is no life without challenges – just as there is no perpetual nice weather. We have no control over either. What we can influence, however, is how we deal with it. Your psychological immune system – in other words, your mental resilience – protects you from stress in daily life and during times of crisis.

Of course, there will continue to be ups and downs. But we can learn not to fall so deeply and to bounce back more quickly from the lows.

Here are my tips for you, on both a psychological and physical level. Because it’s not mind or body, but rather our physical health is closely tied to our emotional and mental state.