How to Crave Movement More Than Screen Time – Life Kit Podcast Summary
Episode Details
- Title: How to Crave Movement More Than Screen Time
- Host: Marielle Segarra, NPR
- Release Date: July 10, 2025
- Guests: Katie Bowman (Biomechanist and Movement Teacher), Diana Hill (Clinical Psychologist)
- Book Reference: I Know I Should Exercise, but 44 Reasons We Don't Move and How to Get Over Them by Katie Bowman and Diana Hill
Introduction: The Battle Against Screen Time
In this episode of Life Kit, host Marielle Segarra explores the pervasive issue of excessive screen time and offers strategies to shift our cravings from our smartphones to more meaningful physical movement. Marielle begins by sharing her personal struggle with phone addiction, highlighting how habitual phone use and the lure of new content keep us constantly connected.
"I find myself compulsively picking it [phone] up to make sure I haven't missed any messages or notifications."
— Marielle Segarra [00:40]
Understanding the Attraction to Screens
Katie Bowman delves into the psychology behind our attachment to technology, explaining how the endless stream of novel content keeps us engaged.
"If you can offer a continuous stream of novelty, you never know what you're going to see when you go on there. And that is maybe part of what makes it so attractive."
— Katie Bowman [00:55]
Marielle introduces Katie Bowman and Diana Hill, co-authors of the book I Know I Should Exercise..., who discuss the potential to rewire our brains to crave movement as intensely as we crave screen time.
Psychological Flexibility: Key to Replacing Screen Cravings with Movement
Diana Hill introduces the concept of psychological flexibility, emphasizing the ability to stay present and connected to our values despite internal resistance.
"Psychological flexibility is your ability to stay present, to stay connected to your values... you can act independently from what your head says."
— Diana Hill [04:44]
Takeaway 1: Embrace Psychological Flexibility
When facing a craving or attempting to form a new habit, psychological flexibility allows us to remain anchored to our values, enabling us to prioritize movement over screen time despite discomfort or negative thoughts.
Techniques to Replace Screen Time with Movement
The episode outlines several techniques developed by Katie and Diana to help listeners shift their cravings from scrolling to moving.
Takeaway 2: Surf the Urge to Scroll
Diana Hill explains "urge surfing," a technique borrowed from addiction research, to manage cravings effectively.
"Urges are a lot like waves. They rise and rise until at some point, they break. So surf."
— Marielle Segarra summarizing [07:57]
Listeners are encouraged to engage in physical activities such as stretching, squatting, or dancing when they feel the urge to pick up their phones, effectively riding out the desire without acting on it.
Takeaway 3: Savor Physical Activity
Diana emphasizes the importance of savoring the positive aspects of movement to counteract the brain's tendency to focus on negatives.
"There's a lot of effort that goes into exercise... just to sort of give it a little boost in your own mind can make it something that you can turn back to much more often."
— Katie Bowman [12:19]
Exercise Example: Savoring with a Shoulder Stretch
Katie demonstrates a shoulder stretch to help listeners connect with their bodies and appreciate the movement.
"Clasp your hands behind you... savor for a moment what it feels like to your shoulders."
— Katie Bowman [12:57]
Takeaway 4: Add Novelty to Your Movements
Introducing variety into physical activities makes movement more engaging and competitive with the novelty of screen content.
"Try a different route on your daily jog... try some vigorous stretching or strength training under a tree."
— Katie Bowman [14:25]
Takeaway 5: Stay Informed on the Go with Compassionate Action
Combining staying informed with physical activity can help reduce the compulsion to doom scroll. Marielle suggests integrating movement with information consumption.
"Movement as a way to sort of masticate some of the information coming in."
— Katie Bowman [15:37]
Additionally, Diana Hill recommends turning worry into action by pairing compassionate activities with physical movement to align with personal values and reduce stress.
"When you can identify that, then you actually have some agency... adding physical activity into it."
— Diana Hill [16:57]
Conclusion: Integrating Movement into Daily Life
The episode wraps up by summarizing the five takeaways, reinforcing the idea that by applying these techniques, listeners can transform their habits and prioritize movement over screen time, ultimately enhancing both physical and mental well-being.
Recap of Takeaways
- Psychological Flexibility: Stay present and connected to your values amidst difficult emotions.
- Surf the Urge: Recognize and ride out cravings to screen time with movement.
- Savor Activity: Focus on and appreciate the enjoyable aspects of physical movement.
- Add Novelty: Introduce variety to keep physical activity engaging.
- Stay Informed on the Go: Combine staying informed with movement and take compassionate action instead of doom scrolling.
"It really is a form of self-compassion that allows you to show up... it's self-compassion."
— Katie Bowman [18:54]
Final Thoughts
Marielle Segarra encourages listeners to incorporate these strategies into their daily routines to foster a healthier relationship with technology and enhance their physical activity.
By implementing these strategies, you can begin to shift your cravings from screen time to meaningful movement, leading to improved mental and physical health. Whether it's through savoring the moments of physical activity, adding novelty to your routines, or combining movement with staying informed, these techniques offer practical ways to regain control over your habits and prioritize your well-being.