TLDR: This article explores how consuming negative content affects mental well-being and introduces practices like group meditation, reducing social media use, and daily journaling to regain clarity, peace, and intention. Jeraldine Phneah emphasizes the importance of choosing what we feed our minds to nurture a healthier, more intentional life.
Working in a pre-IPO tech company is quite demanding, especially when you’re also juggling volunteer work. Some days, I go straight from back-to-back meetings at work in the day into conversations with residents I support through my volunteer work in the evenings.
In the quiet moments, such as at the gym or while winding down at night, I have realised that although I may be physically alone, my mind remains flooded with noise.
At times,I have found myself scrolling endlessly through negative news, angry comment threads, and short-form videos that add little value to my life.
This habit, often called doom scrolling, may seem harmless. Yet, over time, it chips away at our mental well-being. Instead of feeling rested, I end up feeling more restless and distracted.
Emotionally charged content overstimulates the brain, triggering anxiety, clouding focus, and draining the mental energy we need to rest and think clearly. Our minds were not designed to absorb a constant stream of bad news and negativity.
We are not truly resting when we scroll. We are absorbing, reacting, and often internalising the stress of others.
I came to see that I have not been particularly mindful, especially about what I allow into my mental space. What we consume shapes how we feel. How we feel, in turn, shapes how we see the world.
In Buddhist teachings, there is a powerful metaphor. A good practitioner is like a guard, someone who carefully observes what enters and exits the gates of the mind. Just as a guard monitors who comes in and out, we must carefully observe what enters the mind.
Recognising this, I’ve begun to gently shift how I relate to my inner and outer worlds. These are to bring more peace, clarity, and intention into how I live each day.
1. Join weekly group meditations
I made a resolution that for this month, I will be attending meditation sessions with other young working professionals in Singapore.
Meditation helps me return to the present. It trains the mind to observe rather than react.
Research has shown that regular meditation reduces stress, improves emotional regulation, and supports focus and decision-making. These are qualities I find myself needing as I navigate high-pressure environments.
This practice is also aligned with Taoist teachings: “Muddy water, let stand, becomes clear.” In moments of stillness, we allow the mental clutter to settle. That is often when insight and calm begin to emerge.
While solo practice offers flexibility, group meditation helps build consistency and a sense of community — especially in a fast-paced environment where we often feel like we’re navigating stress alone.
Being surrounded by peers with similar life pressures can be grounding. It’s a quiet reminder that we’re not alone in our efforts to slow down, reconnect, and stay present amidst the noise.
2. Reducing social media and phone use
I have taken a few practical steps over the past few years. Since my role allows it, I do not have Slack on my phone, and I have turned off all notifications from messaging apps. This helps me protect my attention and reduce unnecessary stress.
In recent weeks, I began deleting social media apps from my phone. This change helps me use them more intentionally, rather than out of habit.
These changes have helped reduce distractions. They have also freed up time for things that matter more to me, such as learning languages, reading, or simply being still.
I have also stopped checking WhatsApp and my phone first thing in the morning. That small boundary allows me to begin the day with clarity rather than overwhelm.
Some days, I wonder if too much of my youth is slipping away into a small screen — and that question alone helps me make more conscious choices.
3. Journaling daily at least five to ten minutes a day
Daily journaling, even for just five to ten minutes, allows me to untangle my thoughts, recognise emotional patterns, and process what is weighing on my mind. It provides a quiet space to reflect, realign, and reconnect with what truly matters.
Journaling helps me reflect not only on my emotions, but also on mistakes I made, what I want to learn from them, how I am showing up in the world and who I want to become.
Studies have shown that journaling can reduce stress, improve clarity, and build resilience. For me, it is a way of coming home to myself — a daily act of self-kindness.
None of this is about squeezing more out of the day. It is about protecting my clarity and choosing to live with greater intention.
This means being mindful about what I allow in, more deliberate about how I spend my time, and more compassionate with myself when things feel overwhelming.
Confucian thought reminds us that change begins within. To put the world in order, we must first cultivate our personal life.” (修身齐家治国平天下)
When we begin with clarity and self-reflection, we become better equipped to serve others with patience, presence, and care.
If you have been feeling stretched thin as well, I see you. Small, intentional steps can make a world of difference.
Here’s a question I’ve been reflecting on: What am I feeding my mind — and is it nourishing me? If you’re looking for a place to start, this might be a gentle prompt to sit with this week.
Wise Steps:
- Find communities and social circles with whom you can practice mindfulness. Doing so will ease the journey and ground you on your path to betterment.
- Reduce amount of social media used, even innocuous ones like WhatsApp. Allow yourself breaks and moments away from it, especially during times like after waking up and before bed.
- Journal for five to ten minutes a day. Doing so allows organisation and recognition of thoughts and emotional state that can bring clarity to our lives.
