We've normalised overconsumption. Doomscrolling on the toilet. Podcasts while walking. Our brains are breaking:

We've become scared of our own thoughts. Something is always filling the silence.

Hey friends, I’m so excited to be back writing to you today from my new home in the jungle in Australia.

I’m in the middle of a huge life transition moving here from the UK with my partner Georgia and our newborn baby Skyla.

I want to talk to you about about the art of underconsumption and the immense benefits it will bring to your life.

I recently shared this post on Instagram which connected for many people:

---

I think lots of us can feel this unwanted need to escape silence. Every time we sit down for a cup of coffee, jump in our car to drive somewhere, or even go the bathroom, it appears technology now has to join us for the adventure.

If you’re new to my work, I’m a neuroscientist running a research lab called DOSE Lab and last year launched my No 1. Sunday Times bestselling book - The DOSE Effect. The area of this book that resonated most deeply for people is the immense draw they feel towards their devices, and since then I have been going much deeper into this topic.

Since arriving in Australia I have been experimenting with spending a lot more time in silence. Silence when I wake. Silence whilst driving. Silence on the sofa. Just me, my mind, and my body. For me silence has always been uncomfortable. I got an iPhone as a young child and have been immersed in social media for almost as long as I can remember. I would watch YouTube in every spare moment, listen to Friends the TV show when getting ready for school, and mindlessly scroll socials for hours everyday.

---

Now, I have found myself testing a new approach. Underconsumption.

This involves:

1. Not checking the news at all

2. Not scrolling short videos ever

3. Not listening to podcasts at all

What I’m still doing:

1. One short Substack scroll per day

2. One long form YouTube video per day

3. One old movie with Georgia per week

---

Given this change, far more moments of boredom have been arising in my life; sitting in the car waiting for Georgia and Skyla as they pop into the shops, sitting on the sofa drinking a cacao, sitting in a park listening to the birds.

In these moments of boredom I have discovered some key lessons and benefits that I feel could both motivate and support your journey towards underconsumption.

1. There is a noticeable brain change

• I can feel when I constantly stimulate myself with social media that my dopamine receptors get fried. I can feel how this desensitises my ability to feel pleasure from the more ‘normal’ parts of life. Playing with Skyla, walking in a park, eating a meal. The first huge benefit is that I have quickly felt my dopamine receptors resensitising, meaning the more mundane parts of my day feel brighter and more exciting.

2. Once you cross the boredom barrier, it’s okay

• At 15 minutes into something boring, like driving in the car in silence, or walking in nature without my phone, my fast stressful thoughts begin to settle. A big reason I was avoiding the quiet is a fear of the anxiety I’d experience when there. I’ve noticed if you develop your patience, a magical new feeling of peace is on the horizon.

3. A better future is found in the boredom

• Despite my struggles with resisting the temptation of my devices, one thing is for certain… Every good idea I have for my work, my relationship, or my life in general is arriving when I’m in the quiet. This is due to reactivating my default mode network where the brain naturally asks the bigger, deeper, more meaningful questions that lead to decisions that create a better future. I have found this benefit incredibly motivating. Who doesn’t want a brighter future?

---

If what you are reading is resonating with you and you like the idea of:

1. Feeling more pleasure from life

2. Feeling more peace day to day

3. Having better ideas for your future

Then I invite you now to embark on a week of underconsumption.

That means for 7 days you commit to:

1. Not checking the news

2. Not scrolling short videos

3. Not listening to podcasts

Now remember, this doesn’t mean you have to do this forever, I’m sure podcasts for example can add value to your life.

I’m simply proposing you test this for one week.

Spend less time consuming than usual, and carefully observe whether you see a benefit to your life as a result of doing so. If you do, continue down this boredom rabbit hole, I’m sooo far down it right now 🤣 and it’s definitely making my life better and better.

I appreciate you spending some time reading this, the fact you’ve done so already means you are taking amazing steps towards creating a really healthy relationship with technology.

If you have any thoughts or questions, I’d love you to share them below. I’ll come back tomorrow and reply then.

Speak soon, Tj 🙋🏽‍♂️❤️