The nervous system can’t scroll forever
Overstimulation, nervous system recovery, and digital boundaries that actually help.
When I first started teaching online — way back in 2009 — I was running a program called Build Healthy Habits. At the time, I was still in recovery from chronic fatigue and had become acutely aware of the impact of technology and screens on my nervous system.
In the early stages of my illness, I didn’t realise that the tightness in my chest, the white noise hum in my brain, and the low-grade buzzing in my limbs were signals of overstimulation. It hadn’t yet occurred to me that technology might be contributing — until I noticed how different I felt after a couple of hours working on my laptop (often from bed), compared to the days when I’d stayed completely offline.
During the most difficult phases of the illness, all forms of stimulation became unbearable. Even sunlight felt too harsh. I couldn’t tolerate music. I needed to exist in complete silence, often for hours at a time.
But it was screens — computer monitors, phones, televisions — that had the most significant impact on my health. By then, I had become so sensitive to stimulation that being near a screen felt physically hot, like it was interfering with my energy field. I could only manage short bursts of screen time — an hour at most — before my body would say enough.
I didn’t have the language for it then, but now I understand: my nervous system was overwhelmed. It was telling me, clearly and consistently, that this was too much.
Looking back, I see now that this wasn’t a failure of my body — it was a form of deep intelligence. My system was asking for stillness, for quiet, for grounding. It needed me to slow down. To reconnect with my body, with the body of the earth, and with my natural rhythms. That reconnection, I now know, was the beginning of healing.
Rebuilding my relationship with technology
Fast forward five years, and I was preparing to teach Build Healthy Habits. As I pulled the curriculum together, I decided to run a small experiment. Some evenings, I’d watch television before bed. On others, I’d have no screen time at all after 5pm.
I wanted to be able to report the results to my students so they could consider which habits would best serve them going forward. My findings were unequivocal: television left me wired and disrupted my sleep. On screen-free nights, I slept deeply and woke feeling noticeably more rested.
I often hear people say that watching television is their way of relaxing. And there are times when I want nothing more than to curl up and tune out after a long day (I’m currently working my way through the backlist of Elementary — so good!). What I never want to do is confuse that with true rest — the kind that genuinely supports the nervous system.
So let’s take a moment to explore what a healthy relationship with technology might look like. One that allows us to benefit from the innovations tech brings, to work and be visible online, without sacrificing the calm, clarity, and nervous system support our bodies deeply need.
Practices for nervous system-friendly tech use
Notice what dysregulates you.
Not all tech use is equal. Some activities leave us feeling calm and connected; others ramp up anxiety or scatter our focus. Begin by observing how you feel after different kinds of digital engagement. Is it endless scrolling? Comparing yourself to others? Email overwhelm? Constant notifications? These are all potential sources of dysregulation. Awareness is the first step toward reclaiming your energy.
Turn off non-essential notifications.
Every ping and buzz is a micro-interruption that pulls your attention — and your nervous system — in another direction. Try turning off anything that isn’t urgent. Check messages and socials on your own terms, rather than letting them dictate the rhythm of your day.
Create “no scroll” windows.
Give your nervous system space to be with itself. Try starting your day without screens for the first 30 minutes, and winding down without them in the final hour before sleep.
Personally, I begin most mornings with meditation or chanting, followed by movement or breakfast — all before checking my phone. In the evenings, I read a paperback book for at least 30 minutes to wind down. These screen-free bookends help me start and end the day more grounded, less reactive, and far more connected to my natural rhythms.
Build in spaciousness around being visible online.
Visibility isn’t just about what we share — it’s about how we feel before and after we do. If sharing your voice online leaves you feeling vulnerable or activated, try giving yourself a few minutes to ground beforehand (breathe, stretch, go outside), and a few more to decompress afterwards (journal, walk, drink tea — whatever nourishes). These buffers make visibility sustainable.
Design screen-free zones or time blocks.
Choose spaces and times where technology takes a back seat. It might be your bedroom, the dinner table, or one afternoon a week. This isn’t about being anti-tech — it’s about giving your system a chance to reset.
I love a Saturday afternoon painting session, jigsaw puzzle time, or lying in the hammock reading and dozing. It makes such a difference to how refreshed I feel on Monday.
As a family, most week nights we eat dinner together and then play a board or card game. It’s a practice we adopted during the COVID lockdowns. I find it a beautiful way to reconnect after a busy day and gently transition into the evening.
Use your phone as a regulation tool, not just an activation device.
Your phone and laptop don’t have to be the enemy. They can also support your nervous system — if you use them intentionally. Try calming music, breathwork apps, or nature soundscapes. Set timers to remind yourself to take screen breaks. I often use my devices to learn things that lead me offline (like my current interest in getting better at sketchnoting). Use your tech to bring you back to yourself, not just to escape.
Need more?
Every School of Visibility student should have access to our bonus visibility resources inside our membership site. One of those is the short course Overcoming Information Overwhelm, which includes:
An information clean-up worksheet
A guided visualisation
A series of practical steps to take control of daily stimulation levels.
If you’ve purchased from us before and can’t see the bonus visibility resources in your library, just reply to this email or contact us at hello(at)theschoolofvisibility(dot)com and we’ll sort it out for you.
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Until next week,
Samantha x