Dachi

Dachi focuses on enhancing digital wellbeing by providing strategies to manage and reduce screen time effectively. It emphasizes understanding triggers, combating cognitive biases, setting intentional habits, and utilizing digital tools wisely. The content is grounded in cognitive behavioral therapy and self-compassion principles to address emotional management and create healthier digital habits.

Digital Wellbeing Time Management Cognitive Behavioral Therapy Self-Compassion Social Media Use Screen Time Reduction Emotional Management Cognitive Biases Technology & Mental Health Habit Formation

The hottest Substack posts of Dachi

And their main takeaways

The Ultimate Guide to Reduce Screen Time: CBT (part 1)

8 implied HN points • 22 Oct 23

The key to reducing screen time is improving self-regulation rather than just making technology 'dumber'.
Understanding triggers like external cues and internal emotional states is crucial for managing screen time effectively.
Screen time overuse is often an emotional management issue rather than a time management problem.

The Ultimate Guide to Reduce Screen Time (part 2)

3 implied HN points • 10 Nov 23

🏥 Health & Wellness Screen Time Behavior Change

The real solution to phone addiction is better emotion management, not just technology or time management.
Understanding your triggers, cognitive distortions, and false beliefs can help reduce maladaptive phone usage.
Creating clarity and setting clear personal guidelines can help in forming healthier digital habits.

11 habits for healthy social media use

2 implied HN points • 27 Nov 23

🏥 Health & Wellness Social media Productivity Mental health

Understand the purpose of each social media platform in your life and prioritize what matters to you.
Use social media to strengthen relationships, not just for passive consumption.
Set limits on how often you use social media to stay updated without getting overwhelmed.

The tool and the toy: the two faces of a phone

2 implied HN points • 26 Nov 23

🏥 Health & Wellness Screen Time Habits

Phone can be both a tool and a toy, leading to excessive screen time.
Using two phones can help reduce screen time and increase mindfulness.
Being intentional about app usage and creating technology rules can help rethink phone habits.

#5. A better way to deal with boredom

7 implied HN points • 07 May 23

🏥 Health & Wellness Meaning Mindfulness

Boredom serves as a signal for unmet needs of engagement and meaning
Choosing activities with intentionality can combat boredom effectively
Smartphones can disrupt attention and our innate need for new information

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From friends to followers - yes, social media made us lonely

2 implied HN points • 08 Oct 23

🎭️ Culture Social media Entertainment Loneliness

Social media has shifted from fostering social relationships to providing mindless entertainment with users as 'followers'.
Evolving towards entertainment, social media pushes users to be passive consumers rather than creators.
Balancing social media usage between social connections and entertainment is crucial for mental well-being, avoiding loneliness and depression.

#4. How I set-up my iPhone to work for me, not against

3 HN points • 02 Apr 23

🏥 Health & Wellness Apps Screen Time Self-Improvement Digital detox

The author tested and recommended various apps for improving digital wellbeing, including real-time nudges and app blockers.
One app mentioned, Unscroll, sets a daily time budget for social media use, helping limit screen time.
Practical tips shared include setting monthly plans to spend more time offline for a fulfilling life.

#3. Digital self-care: why you need to be nicer to yourself

3 implied HN points • 19 Mar 23

🏥 Health & Wellness Self-care Mental health Recovery Community

How we treat ourselves in difficult times matters.
Self-compassion means showing concern for your own suffering.
Practical self-compassion steps include guided meditations and changing self-talk.

Better ways to react to internal triggers

2 implied HN points • 10 Jul 23

🏥 Health & Wellness Self-care Mental health Stress management

Find activities that are meaningful and have low barriers for coping with internal triggers.
For anxiety, try deep breathing exercises and progressive muscle relaxation.
If you dread a task, consider different strategies on how you react to these feelings.

#2. Eight cognitive biases harming your digital wellbeing

3 HN points • 05 Mar 23

🏥 Health & Wellness Mental health Addiction Self-Improvement

Identify and challenge cognitive biases shaping your social media use.
Consider cognitive behavioral therapy to change negative thought patterns.
Practice techniques to resist distractions and be intentional with technology.

How to shape your environment to reduce external triggers

2 implied HN points • 09 Jul 23

🏥 Health & Wellness Environment Sleep Screen Time Self-care

Charge your phone away from your bed to improve sleep quality and reduce screen time.
Using a physical alarm clock can help reduce the temptation to check your phone.
Setting up your physical environment can help reduce external triggers and improve your habits.

The incentive-alignment problem

2 HN points • 04 Apr 23

💼 Business Startups App Development Incentives

In business, align financial incentives with user goals for success.
Subscription-based services work well for consistent cash-flow and quality services.
Digital apps may have misaligned incentives, not always aiming at solving the core problem.

#1. How social media affects your brain

1 HN point • 19 Feb 23

🏥 Health & Wellness Social media Addiction

Social media gives us dopamine hits that lead to addiction.
The addictive quality of social media makes us lose track of time.
Our brain adapts to social media behavior by experiencing low dopamine levels.