o iPhone effect - Multiple studies showing the mere presence of a digital device in our line of sight reduces our focus and empathy(5)

. Once you have an understanding of where this is impacting you, look to physically change your setup. For example, if you recognise that you have devices in your bedroom look to change the environment yourself with an alarm clock you really like as it’s a big change. We recommend voice assists (non-screen), sun rise alarm clocks (any brand) or a digital watch with a vibrating alarm (ideally with no apps / notifications from your phone).

o Kindness is an antidote to loneliness. It’s important we always start with ourselves and understanding that loneliness is a normal body function. Just as we feel hungry when we need food, we feel a social pain when we need the right social connections. And loneliness is not being alone, it’s a subjective perception of social isolation.

▪ Be kind to yourself – If you feel lonely find someone to talk to about it.Remember you are not alone, many people feel lonely, if no-one is
available to chat then goto www.text50808.ie (a free, anonymous, 24/7 messaging service providing everything from a calming chat to immediate support). If seeking professional help, research suggests that Cognitive Behavioural Therapy is a good place to start (6)
▪ Acts of kindness at work. Cisco have a great example of a system to encourage this in the workplace;