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Unplugged -- How to Reconnect with Nature in the Digital Age: Interview with Sebastian Slovin | Episode 89

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There is a growing scientific field called “ecotherapy” that has demonstrated a strong connection between time spent outside in nature and improved well-being. Shifting our attention to the sounds, smells, and beauty is calming for many. On brain scans we can actually see reduced activity in. the parts of the brain that are linked to rumination — or repetitive negative thoughts. In this episode, I speak with Sebastian Slovin, author of Experience Nature Unplugged: A Guide to Wellness in the Digital Age, a new book on how connecting with nature helps reset our brains. We discuss the ways our digital lives are negatively impacting our mental health and how nature is the perfect antidote.

Photo Credit: Susan J. Farese

Photo Credit: Susan J. Farese

About Sebastian Slovin

Since Sebastian can remember, nature has been a central part of his life. He was fortunate to grow up in the beach community of La Jolla, California and spent his childhood mixing it up in the ocean. As a young boy, he lost his father to suicide, which would deeply inspire his path in life. As a young adult, he had the opportunity to travel extensively and experience many of the world’s great surf spots as a professional bodyboarder. Through his travel, Sebastian developed a deep love and appreciation for our natural world and at the same time was drawn to the practice of yoga and mindfulness. His passion for nature led him to pursue a BA in Environmental Policy at San Diego State University. He also holds an MA in Leadership Studies from the University of San Diego. He is the author of The Adventures of Enu, Ashes in the Ocean, and Experience Nature Unplugged: A Guide to Wellness in the Digital Age. He and his wife, Sonya, founded Nature Unplugged, which is all about inspiring wellness in the digital age. When he is not writing or working on Nature Unplugged, Sebastian enjoys swimming, surfing and (pretty much all things) in the wild Pacific Ocean.

 

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Benefits of Nature:

· Five Minutes:

o Spending just 5 mins in nature can improve your mood. In a 2018 study published in The Journal of Positive Psychology, researchers found that participants who spent 5 minutes sitting in nature experienced an increase in positive emotions such as compassion, gratitude, and awe. 

· 15 Minutes:

o A 15 minute walk in the wood causes measurable changes in physiology. This is from research out of Chiba University in Japan. Participants showed a 16 percent decrease in cortisol, and a 2 percent drop in blood pressure, and a 4 percent drop in heart rate. (https://www.nationalgeographic.com/magazine/2016/01/call-to-wild/)

· 90 - 120 Minutes:

o Can reduce depressive symptoms and is linked to better overall physical and emotional health. (https://www.pnas.org/content/early/2015/06/23/1510459112)

· Three Days:

o In 2012 a group of researchers from the University of Utah and the University of Kansas looked at the impact of three days in nature.This is a reset for your brain. 47 percent boost in creative problem solving and cognitive functioning.

Harvard Medical School article: “Sour mood getting you down? Get back to nature” Research suggests that mood disorders can be lifted by spending more time outdoors.”: https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature

Stats:

· The average person checks their phones 150 times a day

· Tweens (9–12 years old) use 4.5 hours and teens use 7 hours of technology a day—not including time spent on school or homework. (Common Sense Media, 2019) 

· People in the U.S. spend 90% of their time indoors. (The National Human Activity Pattern Survey (NHAPS), 2001) 

· 50% of teenagers “feel addicted” to their mobile device and 72% say they feel the need to immediately respond to texts and social networking messages. (Common Sense Media, 2016) 

· Teens and young adults who use social media intensely are as much as 66% more likely to report being depressed than casual users. (Twenge et al, 2017)

The Social Dilemma (Netflix series): https://www.netflix.com/title/81254224

Wim Hof Method: https://www.wimhofmethod.com/

 

The ENU Method: Four Steps to Reset Your Relationship with Tech:

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Step 1: Create a Digital Curfew

Your “Digital Curfew” is the time you’ll put your devices — phone, tablet, laptop, TV, and video games — to bed for the night, and the time you’ll start using them again in the morning. We’d recommend 1-2 hours before you go to sleep and after you wake up. For example, you might turn off and put away your devices at 8:00 pm every night and not use them again until 8:00 am the next day. 

Step 2: No Tech in the Bedroom

This may sound radical if you’ve currently got a lot of technology in your bedroom, but this is a game changer. The main issue is that devices in the bedroom tend to stimulate you, either with bright light, sound or engaging content. None of those are great for preserving your ability to get a good night’s sleep. If your main hang-up is that you use your phone as your alarm, remember analog alarm clocks still exist! And they’re awesome and affordable.

Step 3: Find A Home for Your Phone

Create a place where your phone lives when you’re not intentionally using it. This could be a charging station in your living room or a basket in your entryway. Right when you get home, it’s where your phone goes, and it stays there until you’re ready to intentionally use it again. Otherwise, you may end up wandering all over the house with your phone in your pocket or attached to your hand!

Step 4: Schedule 60 Unplugged Time

Now that we have created some great boundaries this step helps to create space for unplugged time. We recommend scheduling at least 60 minutes of unplugged time per day into your calendar (outside of your digital curfew time). If you have the opportunity to get out into nature unplugged, it’s ideal but not necessary. The focus here is on creating breaks in our tech and screen time throughout the day. This unplugged time could be all at once during an unplugged walk, workout, or perhaps analog craft or reading time. Or, you can break it down into smaller chunks if that works better for your schedule. One of our favorite ways to get in our unplugged time is by taking short unplugged breaks from work. It’s so easy to get in the habit of going from working on screens to taking work breaks on screens by checking the news or social media. By taking intentional unplugged breaks, whether it’s a quick walk or stretch, this can be such a great way to give our brains a break in order to recharge.

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