We all know how easy it is to get caught in the scroll. But did you know tweens spend about five hours a day and teens eight hours a day scrolling? How can we create healthier relationships with our screens—and make more room for connection in our everyday lives? Psychotherapist Niro Feliciano shares a few simple ways to unplug.

Studies have shown that excessive scrolling and phone use are linked to worsening mental health and less satisfaction with our overall lives. It can be hard to unplug when we’re so attached to our phones. How can we start to disconnect? Psychotherapist Niro Feliciano shares practical advice.

Yes! boundaries can be this simple. We overthink things and complicate it, explain too much and then it sounds like an excuse. Keep it simple. Of course, there are some situations that are more nuanced and need more guidance. Especially if you’re dealing with someone with a personality order or in a position of power that is being abusive—please talk to someone for help with these more difficult situations. Can any of you use some of these simple phrases today? ❤️

Boundaries are not one size fits all, and certain situations are far more nuanced to simplify.   Yet here are some guidelines that work for a range of situations.  1) Identify areas that need boundaries. Where do you feel depleted, exhausted or RESENTFUL—there is likely a boundary that needs to be set.  2) No convoluted explanations—that sounds more like you are making an excuse.  3) Clear, kind and direct—state what you can/can’t do or give. Tone is important for maintaining a feeling of connection.  4) Sit with the discomfort—if you don’t do this normally, it won’t feel great at first. But think about the understanding you would extend to another who shared their limits with you.

Love me a boundary!! Watch full segment: https://www.today.com/video/how-to-set-boundaries-at-home-and-at-work-without-the-guilt-271263301576?search=niro+feliciano

Personal life, relationships, work—we’re talking all about boundaries on Thursday, 9:50 am, on the Today Show, 3rd hour! Join me Oct 8!

No one asked me to make this statement or retract what I said—but I have not been able to stop thinking about this, so just felt like I needed to talk about it. As always, thank you for your grace. ❤️

No, you’re not imagining it. For many second year drop off does not get easier… in fact it can be harder. ❤️‍🩹 How is it been for you this time? And for the first timers, how are you holding up? And if you have a HS senior I know you already feel the anticipation sadness. At least you are not alone. Sending everyone lots of love today. ❤️

Distracted? That’s most of us at one time or another.  And yes, we can train our brain and literally change our brain to stay more focused on task and mind wander less. #BrainHealth #FocusTips #MentalFitness