The vacation does not cure the burnout. The yoga class doesn't reset the chronically activated nervous system. The break, the nap, the time to yourself — it helps, genuinely, but it's not a substitute for something deeper. It doesn't fill the gaps that need filling.

So picture this: it’s Sunday afternoon.  There’s nothing you have to be doing.  If you’re a parent, maybe the kids are playing on their own, and maybe the major chores are done, and the items on the list are not urgent.  So, you hop on the couch and stretch your legs.

Then, there’s that hum.  That low-grade unease.  Quiet chatter.  The to-do list moves through your mind, the second-tier worries step forward to remind you that they exist.  That sense that you should be doing something.

For years, the conversation around screen time has been soaked in shame. It's a topic that comes up weekly in my clinical sessions and in my personal conversations. You're distracted. You lack discipline. You should just put the phone down. As if the problem is your weak will, and the solution is trying harder.

But here's what I want you to remember: some of the most brilliant engineers on the planet — people paid extraordinary sums of money — have spent the last two decades studying how to make it neurologically difficult for you to look away. Your attention is a product, and you are the raw material. Of course you can't put it down. They built it that way.

Quick fixes aren’t coming. Here’s what actually works.

Hey fellow Downshifters,

There is no Ozempic for mental health.

No GLP-1 for depression, anxiety, or trauma. Self-improvement is a winding road, and change is often incremental and microscopic.

I'd like to walk you through why that's actually an incredible opportunity.

I started this newsletter and community to help you choose quality over quantity—to unwind hustle culture and make space for more joy in life.

So, I’m very much the kind of therapist who will say that if you want ChatGPT to plan your meals for the week, go ahead. There’s no virtue in burnout. No valor in overworking. Outsourcing basic administrative tasks to AI? Totally reasonable—I do it too.

But there’s a darkly quiet cost: each AI interaction trades a little community and humanity for speed and convenience.

Like much of the world, I’ve been captivated by Alyssa Liu. She’s got piercings and hair art. She steps off the ice and yells, “that’s what I’m f*cking talking about!” and then giggles with her teammates about Netflix. But more than that, she’s a masterclass in boundaries—not rigid walls, but rhythms she sets herself.

It was the third most-watched halftime show in history. Many declared, “joy is a form of resistance.”

I’d go further: joy is the most underrated form of self-care.

I’d like to talk to you about slowing down and unwinding internalized capitalism, but “I aint got time for that now.” 

I’ve never played parkour, but I think we are all emotional parkourists now. Let me explain.

“Downshifting” is my somewhat clunky but thoughtful and deeply human attempt to wrestle with questions on how we slow down in a culture that demands us to speed up.