How to Stop Notifications from Hijacking Your Nervous System In this episode, we're slowing everything down to tackle one of the most overlooked anxiety triggers in our modern world: your phone. Fabian walks you through the notification fasting drill, a simple practice that immediately calms your nervous system and breaks the cycle of constant digital activation. You'll discover why your brain treats every ping like a threat, how to create proper mental space for yourself, and practical strategies to reclaim your attention from the chaos of constant connectivity.

Key Takeaways

• Every notification triggers your amygdala like a genuine threat, flooding your system with stress hormones
• The average person receives 150 notifications daily, creating constant low-level nervous system activation
• One hour of digital silence allows your parasympathetic nervous system to engage rest-and-repair mode
• Conscious breathing stimulates your vagus nerve, directly telling your brain that you're safe
• Notification fasting rewires your brain to find calm in silence rather than stimulation in chaos

What You'll Discover

• The step-by-step notification fasting drill you can do alongside the episode
• Why your ancient alarm system can't distinguish between texts and actual emergencies
• How attention restoration theory explains why digital detox feels so profoundly calming
• The science behind why it takes 60-90 minutes for your nervous system to fully downregulate
• Practical strategies to weave this practice into your daily routine without becoming a digital hermit

Resources Mentioned

• Dr. Larry Rosen's research on notification frequency and stress response at California State University
• Attention Restoration Theory studies on directed vs. effortless attention
• Research on mindful breathing and prefrontal cortex activation
• Studies on heart rate variability and parasympathetic nervous system activation
• Vagus nerve stimulation research and its impact on anxiety regulation

Next Episode Preview Next Tuesday we're diving into parenting with anxiety, covering practical strategies for managing your own anxious thoughts while supporting your children. This Saturday's Boost features a sixty-second co-regulation game perfect for kids, partners, or friends.

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