Physical and Mental Newsletter

Good morning.

📩 This week, remember: your mental clarity isn’t found in endless scrolling.

🧠 Digital Detox & Mental Clarity: Why Less Screen = More You

Between endless notifications, emails, reels, and scroll-holes—it’s no wonder so many of us feel drained. But stepping back from screens, even briefly, can significantly boost your mental clarity, mood, and sleep quality.

This week, let’s talk about how you can reclaim control over your attention and energy—without needing to disappear into the woods.

👁️ Blue Light, Brain Fog & Burnout

Screens emit blue light, which can trick your brain into thinking it’s still daytime—even hours after the sun sets.

🔹 Sleep Disruption – Exposure to blue light, especially after sunset, suppresses melatonin production and reduce sleep quality.
👉 Harvard Health – Blue light has a dark side
🔹 Eye Strain & Fatigue – Long screen sessions contribute to digital eye strain—dry eyes, blurry vision, and tension headaches.
👉 Computer vision syndrome | AOA
🔹 Mood & Focus – Excessive screen time has been linked to increased symptoms of anxiety and depression, especially when paired with social media.
👉The influence of social media on depression, anxiety and psychological distress in adolescents

💡 Tip: Consider blue light screen protectors, enable “Night Shift” on your devices, or wear blue light blocking glasses in the evening to reduce impact.

📵 Digital Detox Habits that Actually Work

You don’t need to quit screens—just manage them better.

✅ Set App Limits – Use tools like iOS Screen Time or Android Digital Wellbeing to limit social media and browser time.
✅ Create a Wind-Down Window – Cut screens 1–2 hours before bed. Try reading, journaling, or stretching instead.
✅ Tech-Free Zones – Keep your dining table and bedroom screen-free. Let those places be for recharging you.
✅ One Hour Daily Detox – Pick a consistent hour where your phone stays out of reach. Go for a walk, cook, or just be.

🧘‍♀️ Mindfulness Over Mindless Scrolling

If we want clearer minds, better energy, and less overwhelm—it starts by creating space away from constant input. The real magic isn’t in abandoning tech; it’s in conscious use.

💬 Watercooler Break

📝 ICYMI (In Case You Missed It)

Last week, we explored how Simple Exercises to Boost Mental Clarity. From daily walks to strength training, small consistent steps can ease stress, lift your mood, and build resilience.

Your move: Write a reminder somewhere you’ll notice it (your fridge, journal, bathroom mirror). Something like:
🔹 “5,000 steps today”
🔹 “Stretch before bed”
🔹 “Gym 2x this week”

Small notes. Big impact.

🎉Giveaway Campaign 🎉

We’re continuing the giveaway momentum—this time, we want you to help someone new join the movement. 🙌

The Giveaway Campaign: reel

This will be open until 26th May, Good Luck! ✅

Let’s grow this community—one good human at a time. 💚

🧥 Winter Is Coming: So is our Hoodie

We’re relaunching the Physical and Mental hoodie, now featuring our brand-new logo—a bold symbol of movement, purpose, and community.

We’re launching our first piece of gear—a clean, comfortable hoodie designed for those who live and breathe the Physical and Mental mission. Whether you're hitting the gym, going for a walk, or just taking a screen-free moment, it’s made to move with you.

This isn’t just about staying warm. It’s about wearing your commitment to physical and mental health—every day, everywhere.

⚡ Preorders open in the next couple of weeks
We’re taking our time to get it right, with a limited first run.

👉 Want early access?
Reply to this email with your preferred size to register your interest. We'll give early access to those who reply.

Stay tuned—more details dropping soon.

💬 Your Turn: What’s One Small Change You’ll Make This Week?

🔥 Hit reply and tell us! What's one small action you’re going to focus on this week to strengthen your physical and/or mental health? Is it ditching the screen 1-2 hours before bed and replace it with reading a book or even journalling? Or better yet, share this with a friend and hold each other accountable.

📢 Know someone who needs this reminder? Forward this email to them!

📢 Join the Movement

📲 Follow us on Instagram: @physicalandmental
🔄 Share this newsletter with your colleagues and network!
📩 Was this newsletter/email forwarded to you? Subscribe to Physical and Mental Newsletter

#PhysicalAndMental #HealthAndWellbeing #MakingADifference