Welcome back to Inspiring Intention! This week, we hold up a magnifying glass to “screen time” to examine how we can build intentions around our devices. In this digital age, we will undoubtedly encounter screens in our day-to-day routine. Whether it’s checking an email from a professor, completing an assignment online, or connecting with friends from home through social media, it is increasingly necessary to rack up screen time in our culture, especially as a student. However, by being mindful about our intentions with technology, we can maximize the time we have pursuing the things that matter most to us in (non-virtual) reality.

1. See the small picture: Each time you reach for your device, pause, and ask yourself why. Are you reaching for the phone because you’re bored or restless? Are you seeking a distraction from a challenging task or assignment? Are you managing your stress, panic, or worries by scrolling through social media? Or perhaps you are feeling inspired and want to investigate a topic or idea further. We check our phones on average 144 times a day. Before picking up your device, see if you can pause, take and breath, and ask yourself why. Try the ‘Name It to Tame It’ practice if you identify any of these emotions as falling on the low-pleasantness end of the emotions spectrum.

2. See the big picture: Why might you want to be intentional around screen time? Maybe you’re experiencing eye strain or headaches. Perhaps you’re noticing that you default to scrolling in times of boredom or difficulty. Perhaps you’re having trouble falling and staying asleep. Whatever the reason, check in with the habits you’ve developed around device usage and ensure they are still serving your immediate and long-term needs. Be brave, get curious, and check your screen time stats (stored on your phone or device). This data can give you a sense of how much time you may be spending looking at screens each day.

3. Bring an attitude of non-judgment to your screen usage and recognize that you are not alone. Gen Z’ers average 9 hours a day on screens. Much that time consists of classwork, messaging, social media, and internet roaming. Many websites and platforms’ business models thrive on your eyes wandering from flashy content to flashy advertisements. These sites design algorithms that tailor content for us based on our interests. But these systems are designed to capture our attention and to hold it for as long as possible, often at the expense of our own wellbeing. Recognizing that you are not the only one to have “fallen down the rabbit hole” at one time or another can help us understand that our habits around devices might be bigger than us. Awareness and acceptance of this fact empowers us to make healthier choices that benefit us all.  

4. Focus on what matters most to you. Our time and attention may be our most precious resources. Begin by imagining the life you want to be living and create boundaries with your time that keep you focused on the things that matter most to you. Discover your wildest dreams through a journaling practice like this one (bonus: no screens required!). Write out your intentions using positive and specific language to define clearly what it is that you want to attract (rather than want to avoid). For example, instead of writing “I want to reduce screen time,” try saying “I want to create a No-Phone Zone in my bed so that I can benefit from a full night’s rest.” Check out these suggestions from the Jed Foundation for reducing unhelpful scrolling or device usage.

Devices and technology help us connect to new ideas and each other like never before. Increasingly, though, we find ourselves in the territory of excessive use. We can show ourselves grace by realizing we are at an unprecedented stage of interacting with these tools and seeking out ways to spend our time in a way that is more aligned with our hopes and dreams. Recognize the emotions that lead us to excessive online activity and identify the reasons why we might want to consider reducing our time on our devices. By understanding our own present habits, we can set specific, actionable, and positive intentions around our device usage that inspire flourishing on our personal journeys at Dartmouth.

Reflection Question: How can I align my screen time with meaningful purposes, ensuring that my usage is enriching and serves my hopes and dreams?

“Let your worth be measured by the love you give, the kindness you share, and the positive impact you have on the world.” – Unknown

Welcome back to the Student Wellness Center’s Winter of Inspiring Intention! As we continue our journey into exploring intentional living (and how to inspire others to do the same), we want to turn our attention towards purposefully creating a kind and accepting relationship with our bodies.  

Embracing a body-neutral mindset is one way to shift the focus from unrealistic beauty standards to a more neutral and accepting attitude.  It’s a middle ground between body positivity and body negativity (see note) where instead of embracing full and complete body-love, we work towards a more appreciative and non-judgmental stance. “Body neutrality places an emphasis on what your body is capable of, not what it looks like.” – Viren Swami  

Embodying body neutrality is not only about how you perceive your own body but also about promoting a positive and neutral attitude towards bodies in general. Here are some ways to inspire body neutrality for yourself and others:

1. Practice gratitude for what your body can do – Take a moment each day to appreciate the strength, flexibility, and resilience your body provides. Whether it’s the ability to walk, dance, or even just breathe deeply, acknowledging and celebrating your body’s capabilities can shift your perspective towards a more positive and neutral relationship with your physical self.

• Try: Rather than engaging in exercise solely for the purpose of changing your body, focus on activities that bring you joy and make you feel good. Movement of any kind has benefits for our bodies and mind. The best movement is the one you will stick with! Try out our Yoga for EveryBODY class as one new way to embrace joyful movement.

2. Practice self-compassion – When you catch yourself making critical comments about your body, pause and reframe those thoughts with kindness. Treat yourself as you would a friend, offering words of encouragement and understanding. Developing a more compassionate inner dialogue can contribute to a healthier and more neutral relationship with your body

• Try: Let yourself be guided through a Mini Self-Compassion Break when you need help with a reframe.

3. Offer Compliments Beyond Appearance: When complimenting others, focus on qualities and actions that go beyond physical appearance. Acknowledge acts of kindness, creativity, and other non-appearance-related strengths to reinforce the idea that worth is not solely determined by looks.

4. Challenge Diet Culture Language: Be mindful of the language you use when talking about bodies and diets, both your own and others’. Notice the tendency to discuss the latest fad diet, how many calories are in something, or the notion that eating less is somehow better. 

• Try: Shift the conversation to the importance of nourishing the body with yummy foods, engaging in movement that feels good, and prioritizing self-compassion for mental health.

5. Celebrate Diversity: Embrace and celebrate the diversity of body shapes, sizes, and abilities. Recognize that there is no one “ideal” body, and beauty comes in many forms. By appreciating and acknowledging the uniqueness of all bodies, you contribute to a more inclusive and accepting environment.

• Try: Dust off your Dartmouth Bystander Initiative (DBI) skills and take action when you hear/see hurtful language or actions that contribute to body shaming. 

Everyday we have the opportunity to embrace self-acceptance and inspire a community of kindness and acceptance for all bodies. We invite you to embark on this revolutionary journey towards greater body freedom, and know that you don’t have to do it alone: 

Resources to support your relationship with body image and food:
1. Nutrition and Eating Well at Dartmouth
2. Nutritional Wellness Team
3. SWC Wellness Check-Ins

Note: While body positivity and body neutrality each has its own value, the article Body Positivity vs. Body Neutrality, from VeryWell Mind, posits how taking a dual approach to our bodies may be best.

“Inspiring Intention” asks us to set clear intentions and lead an intentional life. This week we focus on finding and accessing clarity, which serves as a strong foundation for us to live a purpose fueled life. Oftentimes we are caught in a cycle of deliberating and ruminating a path or deciding a means; “should I do X or Y?” It’s akin to choosing a means of transportation before deciding our location or purpose of travel. Should I take the coach or drive to NYC? Getting clarity on the outcomes and purpose of our visit, makes the choice of how to get there effortless. Here is a 3 step process you can follow so you can enjoy the journey instead of being caught up in decision paralysis: 

1. Centering ourselves – Before we chart our journey and travel path, being grounded is essential. This can be as simple as taking three gentle deep breaths, finding a quiet and distraction free environment, and/or engaging in a mindfulness-meditation practice. 

2. Mark the destination – Where do you want to go? What is the outcome you are working towards? A centered state of being allows us to identify and set a destination. Working on an assignment is different from writing a 500 word first draft. Once we get specific and know our destination, we can start to find paths that can get us there. 

3. Connect with your purpose – Why are you taking this journey? Remembering and articulating (and perhaps even writing down) why we are working towards a particular outcome can help us prioritize and make better decisions. Oftentimes current tasks and projects are part of a larger overarching goal. Consider asking yourself: How are my current priorities aligned with my long term goals and aspirations? For example, reminding yourself that mastering a certain topic or concept is essential to a stronger graduate school application can make finding time to study easier. 

Identifying if we’re going to JFK to catch a flight instead of Brooklyn to spend a weekend with friends can make it easier to choose a mode of transportation. Centering ourselves, identifying our destination and connecting with our purpose is a process to get more clarity and live more intentionally. 

“Every journey begins with the first step of articulating the intention, and then becoming the intention.” ― Bryant McGill

“Inspiring Intention” is grounded in the idea that when we embody our greatest hopes and dreams, we “plant the seeds for change” in our communities. Showing ourselves self-compassion and acceptance enables us to set clear and positive intentions that lead us closer towards the life we want to be living. Let’s normalize leading purposeful and intentional lives and inspire others to do the same.

Let your heart’s compass guide you through these suggested steps:

1. Carve out time for quiet introspection. Setting aside time for quiet introspection turns our attention away from what’s being asked of us and instead provides us the space to ask what we need for ourselves in the present moment. What is one way that you can find space from the expectations and pressures that we internalize as noisy thoughts and emotions? Is it on a walk? In meditation? Doing art?

2. Have a clear focus on what you want. Once you are in a space where you can focus, tune into yourself, and check in with your core values, examine what matters most to you and what kind of life you want to be living. What direction do you want to be heading from here? 

3. Set specific intentions for where you want to grow. Bring to mind the 7 Roots of Wellness: Intellectual, Financial, Spiritual, Social, Emotional, Environmental, Physical. Identify if there are specific areas you want to grow in or presently address. Which next steps best get you to where you want to go? 

4. Embody intentionality. Carefully examine your identified next steps and notice what external or internal support, if any, is needed. What additional tools, resources, or help do you need to make your journey possible? 

5. Strengthen your self-awareness for times you feel lost. Practices like journaling, meditation, and building self-compassion help us pay close attention to thoughts, feelings, and actions in the present moment. By checking in regularly with our intentions, we are sure to stay the course. What routines and practices support you reaching your long-term goals?

6. Inspire intention: Recognize the stages others are at on their journey, and encourage them to keep moving forward with self-awareness and purpose at the helm. What deliberate action(s) can you take as an individual to help others live more according to their values?

Chart your course with your heart as your compass and your dreams as waypoints. Through deliberate and clear intentions, we not only take care of ourselves and reach our goals, but encourage others in our lives to do the same. Consequently, we can lead a life that is not only intentional, but also inspiring. Together, we can commit to a culture of care that leads to a fuller sense of wellbeing and purpose for all.

“The heart knows the way. Run in that direction.”

Rumi

Dear Dartmouth,

Happy New Year!  We hope this message finds you well and filled with hopeful energy. As you navigate through winter term (and beyond), it can be essential to take a moment to reflect on the power of intention and how it can shape your experiences.

Different from New Year’s resolutions, intention is often more about the broader, underlying purpose or direction you want to set for yourself. It is a guiding force, based on the way you want to live, that influences your actions and decisions.  When you set clear and positive intentions, you are essentially setting the “compass of the heart” to guide you toward your highest aspirations and living a life more aligned with who you want to be.  

This winter term, we ask not only what it means to create your own intentions, but what it means to Inspire Intention in others as well. The best way to inspire intention in others is to demonstrate intentionality in your own actions and decisions. When others see you living with purpose and commitment, it can inspire them to do the same.  

To get started, we invite you to reflect on the following questions and actions to help set the stage for your own journey towards Inspiring Intention:

1. What are my greatest hopes and aspirations for myself? (think beyond outcome-based goals and more towards guiding principles)
   
   *Make a one-on-one wellness check-in to talk through these big questions with another.  
   
   
2. What do I want to see more of in my life?
   
   *Join us every Monday for our Mindfulness Drop Ins to reflect on this with others.
   
   
3. What type of mindset do I want to embrace?
   
   *Relax in the SWC Tranquility Room as you mull this over.
   
   
4. How do I want to cultivate meaningful relationships?
   
   *Revisit (or stay up to date) with our Sexual Violence Prevention Project (SVPP) trainings.
   
   
5. What type of relationship with alcohol or other substances do I want to have?
   *Make a Brief Alcohol Screening and Intervention for College Students (BASICS) session to gain  more clarity around this.
   
   
6. What are the deliberate actions I can take as an individual to help others also live more according to their values?
   
   *Set a dedication for others in our free, all-levels yoga classes each week.
   

In times of challenge, let intention be your anchor, grounding you in your purpose and reminding you of the possibilities that lie ahead. When faced with choices, let intention be your guide, helping you make decisions that align with your values and long-term vision.

Wishing you a winter infused with intention, possibility, and inspiration,

Your Friends at the Student Wellness Center