Endurance (LEAD 2021) by Mahmoud Omar

What is LEAD?

mahmoudo2 — 2021-10-07 00:48:09 UTC

LEAD stands for Leadership Exploration and Development and being a LEAD participant will take you on a journey of self-discovery. Led by an experienced leadership facilitator which will take your leadership skills to the next level.

WHO IS ENDURANCE?

mahmoudo2 — 2021-10-07 00:56:42 UTC

We are a team of passion driven, dedicated individuals looking to create micro changes, in the habits and actions of individuals. By promoting a reduction to how much time we spend in front of screens.

What is Our Goal

mahmoudo2 — 2021-10-07 01:48:06 UTC

One thing to clear is that our goal is not to remove the use of social media from our lives, but to make the most relatable, approachable, and empathetic method to approach how we spend our screen time.

How to Reduce Screen Time

mahmoudo2 — 2021-10-07 01:56:53 UTC

We can all relate to sudden spike in our screen time usage at the beginning of covid, here is a thread of reducing the habit of checking our phones.

1.

mahmoudo2 — 2021-10-07 02:00:23 UTC

Deactivate, accounts that serve us no purpose apart from endless scrolling, even if you would re-activate them, you would have to go through a lengthy process, that will eventually throw you off.

2.

mahmoudo2 — 2021-10-07 02:02:55 UTC

Do not feel obligated to stay connected with those who don't put in effort. This will be noticeable after not using social media. Keeping you appreciative for those people that are genuinely there.

3.

mahmoudo2 — 2021-10-07 02:04:35 UTC

switch phone to grayscale mode. It turns your phone into a 1940's tv where everything is gray. Smart phones were made with manipulation in mind. Our attention is monetized by these platforms. The colorful design of apps were intentionally made like that. As well as other methods such as changing the language, or purposefully not charging our devices.

Minor Actions, Major Changes

mahmoudo2 — 2021-10-07 02:07:59 UTC

Track screen time and set time limits.
Keep your phone out of the bedroom.
Establish tech-free zones/study areas.
Leave your phone behind.
Remove unnecessary apps.
Switch to grayscale.
Schedule more face-to-face meetings.
Take a look, it's in a book.

Resources:

mahmoudo2 — 2021-10-07 02:15:17 UTC

- "Causing The Effect,” by Scott Gazzoli a podcast exploring how to effectively connect the mind and body through psychology and physiology.

- How to Handle Screen Time During the COVID-19 Pandemic, by Harvard Healthcare,
< https://www.harvardpilgrim.org/hapiguide/how-to-handle-screen-time-during-the-covid-19-pandemic/?fbclid=IwAR1gey-dW1d-OuacCew5hMwqUOUfyLiinOrqCMqhuvdf-8fnE22xEm_f3jM >.

Five ways to manage your screen time in a lockdown, according to tech experts, The Conversation, < https://theconversation.com/five-ways-to-manage-your-screen-time-in-a-lockdown-according-to-tech-experts-152715?fbclid=IwAR2dldRwYz7O5ZVT1CpsOGFZnO5jBSCGXQovIEOVbOzJf2zV165uZRP0208 >.

How To Reduce Anxiety increase Self Growth and Why We Look to Social Media For Comfort

mahmoudo2 — 2021-10-07 02:20:59 UTC

Reduce screen time of unnecessary things like Instagram reels, games, etc.
Start consuming long forms of content like podcasts, documentaries.

(Start with small clips of podcasts/docuseries)

Start talking with friends and share knowledge.
Start Meditation.

(It will help you to focus and clear your head.)

Read books.

(Even 2 pages per day is a good start.)

Write regularly.

(Be it your diary or tweet.)

Think about your goals and what do you want.
Multitasking is for computers, Focus on one thing at a time.
Focus on being productive rather than being busy.
Take breaks, they are necessary and will boost your productivity to another level.
Identify your weaknesses and fears and then work on them.
Share the Knowledge you have with everyone, it won't reduce yours but it can help someone like anything in the world.
Be Grateful for what you have. (Probably the most important thing)

Science Backed Ways to Deal with Anxiety

mahmoudo2 — 2021-10-07 02:21:45 UTC

Anxiety and Procrastination

mahmoudo2 — 2021-10-07 02:22:32 UTC

Here are a few of the symptoms that you can experience when feeling anxious

* Feelings of worry/ fear
* Stomach discomfort/ pain
* Chest tightness
* Racing thoughts/ ruminating
* Irritability
* Difficulty concentrating
* Increased heart rate, heart palpitations
* Muscle tension

Genral Tips to Reduce Phone Usage

mahmoudo2 — 2021-10-07 02:26:21 UTC

No devices during mealtimes. Concentrate on the food that you are eating and enjoy it.
No devices before bedtime. The recommendation is no screen time for at least 2 hrs before going to sleep.
Phone calls instead of texting or video calling to reduce screen time.
Play board games.
Pursue hobbies such as reading books, painting, cooking, or gardening.
Exercise regularly.
Set time limits on scrolling through social media.
Practise mindfulness.
Use apps to control your screen time on social media for digital detox.

Foods to Reduce Anxiety

mahmoudo2 — 2021-11-22 06:07:33 UTC

1. EGGS
Eggs are an excellent source of Vitamin D.
Oftentimes, those who experience anxiety tend to have lower Vitamin D levels.

2. BRAZIL NUTS
Brazil nuts are high in selenium, which helps to improve mood by reducing inflammation.
Oftentimes when someone is experiencing anxiety, they experience heightened levels of inflammation.

3. PUMPKIN SEEDS
Pumpkin seeds are high in potassium.
Potassium helps to manage blood pressure and regulate electrolyte balance.

4. FATTY FISH
Salmon, mackerel, sardines, trout, & herring, are high in omega-3.
Omega-3 is a fatty acid, that improves cognitive function to support a healthy brain.

5. DARK CHOCOLATE
Dark Chocolate is high in tryptophan, an amino acid that helps our body create serotonin.
Serotonin is a neurotransmitter that helps to regulate mood.

6. TURMERIC
The active ingredient in turmeric, curcumin, helps to reduce inflammation and oxidative stress.
Turmeric can be added to meals, enjoyed in tea or as a “golden latte.”

7. YOGURT
Yogurt contains good bacteria, including Lactobaccilus and Bifidobacteria, these healthful bacteria have a positive effect on brain health.

8. GREEN TEA
Green Tea contains an amino acid, theanine.
Theanine helps to increase the production of serotonin and dopamine.