Your 5 must-have notifs for mindfulness
Can't escape your phone? Don't. Make the screen fixation work for you, mental health–style.
Published on the 15 October 2026 by Shishir Mehendale
When you can't beat 'em, work with 'em
Not exactly the cliche you've probably heard a million times, but certainly a great variation and approach to life in general.
So what does it have to do with mental health and phones (and screens, more generally), you ask?
One does not simply reduce screen-time...
Its common knowledge that our devices aren't particularly helping us with being mindful. You've probably heard someone say something along the lines of how "We're simply not 'evolved' to constantly take in so much content at this increasingly rapid pace...".
In fact, rather ironically, there's a good chance you heard that through a TikTok. But it's not just doomscrolling that's to blame here.
The digital world is designed to be immersive. No matter what you're doing there, you are always taking in some kind of information that forces your brain to 'lock in'. Gaming, messaging a friend, curating the perfect post, researching for an essay – it all corners you into a very ungrounded state of being.
The kind of state where your breathing is shallow, your jaw is clenched, your eyebrows are tensed. All physical copes and warning signs for an overworked mind.
Now here's where someone might say "just decrease your screen time".
But that's just the thing. YOU CAN'T. Not in this day and age.
Credit: New Line Cinema
We're basically already in the metaverse with how dependent our lives are on gizmos. Calling it an 'addiction' doesn't help when your academic, social, professional and even private life simply cannot function without a device.
So it's out of our hands, right? And we just give in and become brainrotted, high-cortisol zombies? Well, no.
Clock the devices
The great thing about the dopamine that the digital world gives us is that you can use its powers for good. How?
⏰ REMINDERS ⏰
All of your most 'addicting' devices aren't also just clocks, but smart clocks.
Just tell them when you want to do something, and they WILL notify you. Use this to your advantage!
Struggling to build and maintain mindful habits? Set your reminders on the very things keeping you un-mindful.
These reminders can be the simplest of things (we'll get into that in a bit).
Credit: IHeartMedia
There's a lot of different ways you can set yourself digital reminder notifcations. These include:
- Alarms: Simple. Effective. Require some self-discipline to not snooze...
- Calendar/task apps: Great when you're someone who likes to plan out every minute of your day. Even better when you're someone with nothing else sitting on your calendar app.
- Screen-time apps: Extra motivation, however you like it. Nurture a garden. Maintain a streak. Get points!
The important thing is finding what works for you and sticking through with it. Consistency is key.
So what are some types of reminders you can set, you ask? Well you will need to keep reading for that, even if it means looking at a screen for a few more minutes. (Sorry, this'll be worth it!)
See also
Mindful reminders to set on your phone, laptop or smart-watch
1. Touch-some-grass time
Every 3-4 hours
Obviously you don't actually need to touch grass (or any plant material for that matter). It's mostly just about stepping out of your workspace. Out of sight, out of mind, right?
As long as you take a stroll, enjoy some fresh air and get out of your head, you're gold.
Bonus points if you do go hug a tree though. Seeing some 'green' or even some 'blue' is an excellent reset for your mind.
Lucky for you, if you're on campus, there's plenty of lawns to connect with nature. Here's a bunch (with a handy map, you're welcome):
2. Sense-check (literally)
Every 20 minutes
Yep, senses. You have (at least) five of them.
Give them a shake. Stimulate them with something beyond just the light, sounds and feel of your device.
It might sound trivial, but this is a proven way to ground your mind after hours of jetting through the cloud(s). Your senses are easy access to your nervous system after all.
Credit: Marvel Studios
Here's some tips for engaging each sense, ranked in order of how unhinged you may come off to others around you:
- Hearing: Try to pay attention to a sound around you that you might be ignoring. A buzz, a click, the breeze. This could even be your own breathing.
- Sight: Look at something across the room or out the window. Something soothing. Definitely not another screen. Probably don't stare at another person for more than 4 Mississippi either...
- Smell: Carry something scented with you, like a refreshing eucalyptus inhaler. If you choose to sniff something in your surroundings instead, try not to look too weird...
- Touch: Have a fidget toy by your side. Or just anything with an interesting texture. This one can be tricky, so worst comes to worst, just 'feel' the air through your fingers. Otherwise, please keep your hands to yourself.
- Taste: The only real option for this one is having a snack or water with you, which you absolutely should! Please DO NOT lick random things.
- Spidey-sense: Just kidding, unless...
3. Hydration hour
Every hour (few sips)
Don't let your big tumbler just be an aesthetic, no matter how caught up you are in your device. Taking a few sips every so often while you work, study or doomscroll is great for staying mindful. Why?
- It briefly engages your sense of taste and grounds you.
- It keeps you on track for that daily fluid consumption goal¹:
- About 3.4 L per day for the average adult man
- About 2.8 L per day for the average adult woman.
- It prevents dehydration, which equals mental fatigue and thus, increased stress.
- It means you don't have to rely on feeling thirsty, which is often a delayed symptom of dehydration.
¹Water, Australian dietary guidelines, National Health and Medical Research Council
4. Bathroom break
Every 2-3 hours
If you are, in fact, staying hydrated, you should feel like heading to the bathroom this often anyway. However, its not uncommon for us to hold it in without even noticing. Especially when we're locked in on a major assessment (or cheeky doomscroll).
Having a bathroom reminder like this doesn't mean you have to force yourself to go. Leave that number for nature to dial.
This reminder is just another way to prompt yourself to briefly check out of your mind and check back in with your body.
Mindfulness isn't just for the mind, you know.
So no, this isn't a suggestion to go full Sheldon Cooper and build out a rigorous bathroom schedule (you do you, though).
Just give yourself a few reminders throughout the day to give your bladder a rest.
Another thing to take off your mind and delegate to your digital assistant.
Credit: CBS Broadcasting
5. Meditation moment
Every 3-4 hours
Meditation is about as literal as you can get when it comes to 'taking a breather' – for good reason too!
After hours of focusing on moving pixels, you put your mind and body through more stress than you'd realise. It's important to regulate your nervous system, and that starts with your breathing.
You don't even have to get up from your seat for this. Your meditation can be as bare bones as closing your eyes and taking intentional deep breaths for a minute.
There's, of course, nicer ways to re-align your breathing and bring back stillness. These include:
- Box breathing
- Guided meditation
- A mindfulness app
- Guided yoga.
Find out what works best for you. Whatever it may be, remember: the goal is to bring your mind back into your physical space.
6. Socialisation soirée (bonus)
Every 4-ish hours
Yes, even if you are an introvert.
By no means do you need to have an extended conversation with someone. Or even have one at all if it's too daunting. The point is to switch your mental mode to something that's not so digital and hyperfocused.
If you happen to have people around you, its a great opportunity to shift into social mode. Whether fun or stressful for you personally, being attentive to people around you is an underrated method of grounding yourself.
Of course, read the room first. If you don't feel like its the right time or place to socialise, you can always just take a stroll.
How much you want to engage is also entirely up to you.
Feel like leading a yap sesh? Amazing. Just want to listen in (with consent)? Still amazing.
All that matters is that five minute reset of not thinking about digital things.
Who knows, you might learn something new, make a new friend or brighten someone else's day. Maybe even all three. Give it a shot!
Credit: Gracie Films
Now, if you happen to be somewhere completely deserted, you may consider calling someone. Audio only though. Get your eyes off the screen, please!
And now...
After reading this article, you've probably earned yourself a deep mindful breath, a stretch or maybe even a stroll. So go off. Your screen will be right here when you come back. See you later.
Mental health at UNSW
Explore Mental Health Month at UNSW, including events for 2026, an all-year mental health toolkit and access to mental health support.
Last edited on 15 October 2026
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