10 empowering ways to manage your media diet in 2025

“Hope is critical to human flourishing, yet missing from the news” – Amanda Ripley, US journalist and author.

Your brain has a built-in negativity bias, making it naturally focus on threats and problems. Media producers exploit this by prioritising negative stories that easily grab your attention. Not only does this provide us with a distorted picture of how society is, but it can also lead to anxiety and overwhelm. Take comfort in the fact that you can retrain your brain. By intentionally seeking positive, solution-focused content, you not only get a more accurate picture of the world, but you rewire your mind for hope and possibility.

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“If you don’t schedule your time, someone else will.” – Nir Eyal, author, who is best known for his book, Hooked.

Many of us reach for our devices out of habit, triggered by internal cues like boredom or external triggers such as notifications. But what if you planned how and when to engage with media, instead of reacting to it? By scheduling intentional screen time, you create boundaries that help you stay in control of your media diet, and stop you mindlessly media-snacking.

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“Every action you take is a vote for the person you wish to become.” – James Clear, author of Atomic Habits.

It might be useful to think about it like this: media consumption should expand your potential, not shrink it. Follow inspiring creators, thought leaders and educational channels that fuel your growth and unlock your potential. It is important to try to choose media that helps you become better, not bitter.

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“The smartphone is the modern-day hypodermic needle, delivering digital dopamine” – Dr Anna Lembke, author of Dopamine Nation: Finding Balance in the Age of Indulgence.

Features like autoplay, infinite scroll and push notifications are designed to hack your attention and your brain’s dopamine system. They create a reward loop in your brain, reinforcing the habit to keep checking your phone. Disable these features to restore your brain’s balance, improve focus and reduce impulsive scrolling.

Image: Lacie Slezak

Social media’s curated content is designed to grab your attention – but it can also trigger harmful comparisons, increasing anxiety and lowering self-esteem. Strategically unfollow any account that triggers comparison, stress or negativity and intentionally follow creators who inspire growth, positivity and learning. This helps you create an online environment that supports your goals and mental health.

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This festive season, give your mind the gift of rest. Staring at screens before bed disrupts your brain’s sleep cycle by suppressing melatonin, delaying sleep by as much as an hour and a half and shifting your circadian rhythm by up to three hours. This can leave you feeling mentally drained and emotionally fragile. Set a digital curfew 60 minutes before bed and use this time for low stimulation media like reading, gratitude journaling or meditation: activities that calm your mind and boost emotional resilience.

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“The happiness of your life depends on the quality of your thoughts” – Marcus Aurelius, Roman emperor and Stoic philosopher.

Just as the quality of your food affects the quality of your health, the quality of your information shapes your mental health. Consistently expose your mind to empowering and inspiring content – whether it’s guided meditations, motivational podcasts or mindfulness practices. Apps such as Headspace and Mindvalley help to condition your brain toward positivity, resilience and emotional balance.

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Media isn’t just TV or social media – music is one of the most powerful forms of media and can be a great ally for processing emotions, boosting your mood and reducing stress. This year, use music to set the emotional tone for you and your guests. And consider having your own private playlist ready for when you need to unwind at the end of it all.

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The average adult consumes four hours of media daily – on top of the seven plus hours many professionals spend in front of screens at work. That’s more than 11 hours a day of information input. But your brain isn’t designed for constant stimulation. Just like when you eat too much and it causes a kind of physical discomfort, when you consume too much content – process too much information – it creates a kind of psychological discomfort, leading to leads to mental fatigue, impaired decision-making and emotional dysregulation. So, give your brain a break.

Which brings me to my last tip …

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“Physical boundaries around technology invite deeper emotional connection” – Dr Jenn Hardy, family therapist. 

Let your presence be your greatest gift to your loved ones in 2025. Create tech-free zones in your home – for example, the dining table or living room – and allow genuine conversation to bloom. This focused and attentive time together can build stronger bonds, deepen emotional connection and create lasting memories.

Image: Juliane Liebermann