🧠 Understanding Media Manipulation

Media companies make money from your attention. They've learned that negative, divisive content gets more clicks, shares, and engagement. So that's what they show you.

📰 Creating Your Media Diet

Just like you choose what food to eat, choose what media to consume. Create a balanced diet:

Step 1: Audit Your Current Diet

For one week, track what you consume:

• What news sources do you read/watch?
• What social media accounts do you follow?
• How do you feel after consuming each source?
• What percentage is negative vs. positive?

Step 2: Remove Toxic Sources

Unfollow, unsubscribe, or block sources that consistently make you feel:

• Angry or outraged
• Afraid or anxious
• Hopeless or depressed
• Divided from others

Step 3: Add Positive Sources

⏰ Setting Boundaries

Time Limits

• News: 10-15 minutes, twice a day (morning and evening)
• Social Media: 30-60 minutes total per day
• No news before bed - It disrupts sleep
• No news first thing in the morning - Start your day with positivity

Content Boundaries

• No breaking news alerts - Check news on your schedule, not theirs
• No doom scrolling - When you feel yourself spiraling, stop
• No news during meals - Protect sacred connection time
• No divisive content - Skip articles designed to create arguments

🔍 Finding Trustworthy Sources

Not all news sources are created equal. Look for sources that:

• Cite their sources - Can you verify the information?
• Correct mistakes - Do they issue corrections when wrong?
• Show multiple perspectives - Not just one side of a story
• Focus on facts, not opinions - News vs. commentary
• Don't use manipulative headlines - Clickbait is a red flag

🧘 Mindful Consumption Practices

Before You Consume

• Ask yourself: "Why am I checking this right now?"
• Set an intention: "I'm checking news to stay informed, not to get upset"
• Set a timer: Give yourself 10-15 minutes, then stop

While You Consume

• Notice your emotions: How does this make you feel?
• Question the angle: What's the story trying to make me feel? Why?
• Look for the good: Even in hard news, look for helpers, solutions, hope
• Take breaks: If you feel overwhelmed, stop

After You Consume

• Process your feelings: It's okay to feel sad about hard news
• Take action if needed: Can you do something about this? If yes, do it. If no, let it go.
• Balance with positivity: After negative news, consume something positive
• Talk to someone: Process hard news with a friend, don't carry it alone

💬 Social Media Mindfulness

Curate Your Feed

• Unfollow accounts that consistently make you feel bad
• Follow accounts that inspire, educate, or uplift
• Mute keywords related to topics that trigger you
• Use lists to organize who you follow (Positive News, Local Community, etc.)

Engage Mindfully

• Before posting: Is this 90% positive? Will this build connection or division?
• Before commenting: Is this helpful? Is this kind? Is this necessary?
• Before sharing: Have I verified this? Will sharing this create more good or more harm?

🛡️ Protecting Your Peace

✅ Your Media Mindfulness Checklist

• ☐ I've audited my current media consumption
• ☐ I've removed toxic sources from my feed
• ☐ I've added positive news sources
• ☐ I've set time limits for news and social media
• ☐ I've turned off breaking news alerts
• ☐ I've created boundaries around when I consume media
• ☐ I check in with my emotions while consuming media
• ☐ I balance negative news with positive content
• ☐ I take action when I can, let go when I can't
• ☐ I protect my peace by taking breaks when needed