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CAMPUS COMMONS
SOCIAL SCREENS, SMARTER CHOICES CONNECTION AND CONFIDENCE IN AN ONLINE WORLD
It never ceases to amaze me how much things can change in just a few short years.
said, I only peruse it now and then. I tend to be on X much more, as I like to use it to follow news and information that interests me directly. What are my ultimate thoughts on social media? Well, it can either be a complete waste of time or a valuable tool, but it comes down to how you use it. The downside is that the algorithms are designed to tailor your experience to your interests and worldview. That’s fine if you know it’s feeding you only the things you want to see, but it’s definitely bad when you let what it feeds you shape your ideas. How much of what you’re seeing is real and truthful, and how much is just opinion or something that’s trying to lure you down a different pathway? The real world will always be a much bigger place than the one shown on our feeds. That said, there are significant advantages to social media. For example, my oldest daughter, Emily, is a student teacher who occasionally uses TikTok content as an educational tool in her classes. At Campus Commons Physical Therapy, we have accounts on Facebook ( Facebook.com/ campuscommonspt ) and Instagram ( Instagram. com/campuscommonsphysicaltherapy ) to connect with our clients and the greater community. We post content relevant to
physical therapy and provide insight into our work at the office. We post everything from health tips to staff announcements. At a time when many social media posts aren’t rooted in reality, we strive to share content grounded in fact and helpful to the people we serve. Of course, too much of anything is rarely good. If we’re not careful, social media poses risks to our physical and mental health beyond our reactions to the content we view (and, in some cases, the online disagreements that accompany it). It never hurts to get away from your screen, even if only to go for a walk to help stay more physically fit. Prolonged screen time and constant scrolling are never favorable to optimal health. Until next time, I hope you’ll join us on Facebook and Instagram. Unlike other corners of the internet, we’re all about delivering real, trustworthy information you can actually use. Enjoy your scrolling, but don’t forget to take a moment for a little screen-free time, too. Your mind and body will thank you!
It’s hard to imagine these days, but there was a time when you’d walk into a coffee shop and see people sitting at the tables reading books. There was even a time when you’d have to open your front door and pick up the paper on the front steps to get the news! Nowadays, books have been replaced by phones and tablets, and newspapers have disappeared almost entirely in favor of posts on X. Speaking of X, this month marks the 20th anniversary of the first-ever “tweet” on that site, back when it was still known as Twitter. There’s no question that X, along with other major social media platforms, has overwhelmed our society in the past two decades. Of course, it has also polarized us in ways we hadn’t seen before. A lot of people I’ve talked to are either all in or all out when it comes to social media; there’s no in-between. As platforms have evolved over the years, I’ve trended toward some over others. I’m still a Facebook guy from years ago, and I use that platform to keep up with friends and people I’ve known throughout my lifetime. That
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STOP TRYING TO HUSTLE HARDER
Plan Smarter Instead
Do you ever wish you could accomplish more in a day? Whether you’re trying to squeeze out as many tasks as possible at work or take care of all of your chores before Sunday, it can feel like you’re always trying to maximize your productivity. But many of us feel like we fall short each day.
take some time before you wrap up work to establish your priorities for the following day. Before the weekend starts, figure out which chores you need to do and the best time to tackle them. Having a plan will increase your likelihood of sticking to it. STOP SAYING YES. How often do you say “no” to others? Many of us are people pleasers who often agree to requests, even if they exceed
You may think you just need to regularly refresh your coffee or eliminate every distraction from your mind to improve your productivity, but this
only gets you so far. Instead, focus on incorporating strong, simple strategies into your routine. Here are three ideas to help you be as productive as possible, no matter the situation. PUT A PLAN IN PLACE. When do you start thinking about what you need to accomplish on any given day? Too often, people wait until they face their work computer or stare at a sink full of dishes to strategize their day. Instead,
our capacity. Saying “yes” all the time will lead to burnout, regardless of whether it’s your boss asking you to complete a project before noon or your friends wanting to go out for the fourth night in a row. Say no, and keep your main priorities at the forefront of your mind. TAKE REGULAR BREAKS. You may want to push through all your tasks so you can finally unwind and relax, but this could lengthen the process. Sticking to your responsibilities like glue prevents your body and brain from taking necessary breaks to recalibrate and reset so you can operate at peak performance.
Escape the Tech Trap THOUGHTFUL TACTICS TO TAKE BACK SCREEN TIME
Sleep Medicine reported a direct link between excessive smartphone use and poor sleep quality, adding that screen time negatively influences the number of hours people sleep nightly and even the time it takes them to fall asleep. Clearly, most of us would benefit from fewer hours in front of a screen every day. Here are two quick tips to help you reach that goal.
Ultimately, you should try to limit your recreational social media use to about an hour a day. According to a 2023 study featured in Psychology of Popular Media, college students who managed to spend only 60 minutes a day on social media for 21 days expressed more positive views of their weight and self-image.
ADD GREATER VALUE TO YOUR ONLINE TIME.
CUT BACK ON YOUR SCREEN TIME GRADUALLY .
If your time on social media or your smartphone (or both) leaves you feeling physically and emotionally drained, you’re not imagining things. In 2020, The Wall Street Journal reported that Facebook’s own internal research team found that the site’s algorithms “exploit the human brain’s attraction to divisiveness,” and that the platform favored hot-button content “in an effort to gain user attention and increase time on the platform.” Three years later, an analysis published in the Journal of Clinical
Naturally, not all screen time is inherently bad for us. There are plenty of ways to make modern technology work to brighten our lives rather than darken our attitudes. If you’re already on social media, why not use that time to video chat with an old friend or a relative who lives in another state? Perhaps you can use social media to connect with people in your community with similar interests … and then make plans to meet up in person with your phones shut off. The screens we view every day are tools; how we use them makes all the difference.
Just as you’re more likely to experience greater long-term success in a new diet or exercise plan if you incorporate it into your life slowly, it’s often best to reduce your overall daily screen time incrementally. If you tend to grab your phone within minutes of waking up, give yourself 30 minutes before checking your feed. If you currently scroll until the moment you shut off the lights for the night, try switching off your screen an hour earlier.
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BACK TO BASIC MOVEMENTS
SIMPLE STEPS TO BETTER HEALTH
Sometimes, the best solutions to life’s problems are the simplest.
pressure, and reducing your risk of heart disease and diabetes. A short 10- to 15-minute walk is a fantastic start, and you will experience even greater benefits if you commit to 30 to 60 minutes of walking most days. THE MINUTES THAT MATTER MOST How much exercise is too little? While the exact amount (and type) of exercise that will best serve your body should be tailored with help from your physician and physical therapist, the Department of Health and Human Services (HHS) offers a few figures for general guidance.
If your exercise routine has been off to a slow start this year, or if you need tips for getting on a more consistent track toward better health, here are a few back-to-basics reminders that less is often more when it comes to keeping in shape. NATURAL STEPS THAT PRESERVE PHYSICAL HEALTH Here’s the truth about staying fit: Human beings went centuries without gym memberships. While using exercise equipment
At least 150 minutes of weekly moderate aerobic activity is recommended for most healthy adults, and strength training exercises should be performed at least twice a week. For added weight-loss support, HHS suggests doubling your aerobic exercise to at least 300 minutes per week.
is obviously beneficial in almost all cases, there are plenty of simple things we can do in nature that could work equally as well. With spring and summer on their way, use the upcoming non-winter months to go swimming. Exercising in water provides natural buoyancy that can relieve joint strain, and Harvard Medical School notes that swimming can help ease arthritis symptoms. Additionally, water-based aerobic exercise has been shown to burn calories and improve mood. If you prefer to exercise on land, walking is one of the best activities for trimming your waistline (and keeping the weight off), maintaining healthy blood
Maintaining a successful health routine is about consistency and simplicity, not following a grandiose plan. Please contact us if you’d like more tips for making your health regimen easier, more sustainable, and (above all) more enjoyable.
TAKE A BREAK
Moroccan-Spiced Chicken and Couscous Skillet
INGREDIENTS • 1 1/4 lbs boneless, skinless chicken thighs • 1 tbsp olive oil • 1 tbsp brown sugar
• 1 large carrot, sliced into coins • 2 garlic cloves, minced • 1 15 oz can chickpeas, drained and rinsed • 1 cup dry pearl couscous • 1/4 cup medjool dates, pitted and chopped
DIRECTIONS 1. Preheat oven to 400 F. • 1/2 tsp cinnamon • 1 tsp kosher salt • 1 shallot, thinly sliced • 1 1/2 tsp ground cumin • 1 1/2 tsp smoked paprika • 1/2 tsp ground ginger
• 1 1/2 cups chicken stock • 1/2 lemon, thinly sliced
2. Toss chicken with olive oil, sugar, spices, and salt; let marinate for 10 minutes. 3. Heat a large oven-proof skillet over medium. Sear chicken thighs for 3–4 minutes per side, transfer to a plate, leaving 1 tbsp of rendered fat in skillet. 4. Add shallot, carrot, and garlic. Sauté for 2–3 minutes. 5. Add chickpeas, couscous, dates, and chicken stock and boil over high heat. 6. Add chicken thighs back and top with lemon. 7. Put skillet in oven for 15 minutes or until chicken is cooked through. 8. Let rest for 10 minutes before serving. Inspired by WanderingChickpea.com
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INSIDE
THIS ISSUE
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Stronger Bonds on Social Media
The Productivity Upgrade You Didn’t Know You Needed
Phone-Free Practices for Greater Peace
Natural Paths to Fitness
Moroccan-Spiced Chicken and Couscous Skillet
The Tiny Nutrient That Supercharges Your Brainpower
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Ever wonder why some days your
healthy brain tissue. DHA is a major component of gray matter and contributes to the flexibility and integrity of neuronal membranes. Research shows that during pregnancy and early childhood, DHA is selectively drawn into the developing brain, shaping cognitive and visual function long before we’re old enough to think about nutrition. OMEGA-3S AND COGNITIVE PERFORMANCE The benefits of omega-3s continue well beyond early development. Studies have linked adequate levels of DHA and EPA to sharper memory, stronger learning ability, and improved overall cognitive performance. For example, adults with low dietary DHA have shown notable improvements in memory after supplementation, suggesting that even shortfalls in young, healthy individuals can impact brain function. Other research shows improvements in attention, mental stamina, and mood regulation, further
demonstrating the wide-ranging cognitive value of omega-3 intake.
thinking feels sharp and effortless, while other days your
OMEGA-3S AND COGNITIVE DECLINE A growing body of research suggests that maintaining higher levels of omega-3s may help protect the brain as it ages. Reviews show associations between higher omega-3 intake and reduced risk of dementia or cognitive deterioration, with DHA appearing especially important. Additionally, newer trials suggest that omega-3 supplementation may enhance motivation and mental clarity in individuals experiencing inflammation-related mood or cognitive symptoms. While omega-3s aren’t necessarily magic, they are fundamental to building and maintaining a healthy, resilient brain. Regularly incorporating fatty fish, walnuts, flaxseeds, or chia seeds, or using supplements when needed, can support clarity, memory, and long-term brain health.
mind feels foggy? Part of the answer might come down to nutrition. The brain may weigh only a few pounds, but it consumes a remarkable amount of
energy and relies on specific nutrients to keep its billions of cells communicating smoothly. Among the most important of these nutrients are omega-3 fatty acids, which act as structural building blocks and chemical support systems for the brain at every stage of life. THE BRAIN’S NEED FOR OMEGA-3S Omega-3s, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), play essential roles in forming and maintaining
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