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Episode Summary:
In this enlightening episode of Affirming Minds, Shaina sits down with Jennie Ketcham Crooks, LICSW, author of Look Up: The 30-Day Path to Digital Minimalism and Real Life Maximalism. Together, they explore how our relationship with digital devices impacts mental health and well-being. Jenny shares powerful insights, grounded in Acceptance and Commitment Therapy (ACT) and Habit Reversal Training (HRT), that help listeners identify their values, minimize mindless phone use, and reclaim vitality in their lives. Whether you’re a therapist looking for clinical applications or someone hoping to navigate your own digital habits, this episode offers strategies to transform your relationship with technology.

What You’ll Learn in This Episode:

What digital minimalism is and why it matters for mental health.
How smartphones function as tools for experiential avoidance and how this impacts emotional well-being.
Practical habit reversal and stimulus control techniques to address problematic phone use.
ACT principles that foster mindfulness, present-moment awareness, and values-driven actions in the face of digital distractions.
How digital minimalism enhances life satisfaction, interpersonal relationships, and emotional resilience.

Key Topics Discussed:

The Concept of Digital Minimalism: Operationalizing digital habits to align with personal values.
Experiential Avoidance and Autopilot: Recognizing how smartphones are often used to escape discomfort.
Jenny’s Personal Journey: The moment that inspired her to write the book and transform her own digital habits.
Clinical Applications: Using digital minimalism strategies to support clients with anxiety, depression, body image issues, and perfectionism.
Techniques in Action:
- Naming your phone to foster awareness.
- The “Look Up” intervention to highlight missed moments.
- Using a lifeline exercise to visualize the long-term impact of digital habits.
Compassionate Accountability: Inviting clients to engage family and friends in creating meaningful change.

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Digital Minimalism: Aligning Your Tech Use with Your Values with Jennie Ketcham Crooks, LICSW