Fun Is a Trainable Skill (And It Doesn't Involve Your Phone) | Catherine Price
Catherine Price discusses achieving screen/life balance amidst the pandemic and political upheaval, emphasizing that fun is essential to a well-lived life and is a trainable skill. She shares strategies for managing technology and cultivating true fun.
Deep Dive Analysis
16 Topic Outline
Introduction to Catherine Price and Screen Life Balance
Managing Screen Time for Children in Remote Learning
Addressing Zoom Fatigue in Adults
Strategies for Adult Screen Life Balance in Suboptimal Times
Mindfulness as a Tool for Screen Life Balance
Understanding and Counteracting Stress Scrolling
Why Starting and Ending the Day Phone-Free Matters
Reconnecting with Your Physical Body
Catherine's Personal Journey to Rediscovering Fun
Introducing the Fun Squad Research Initiative
Deconstructing the Definition of True Fun
The Three Components of True Fun: Playfulness, Connection, Flow
Can You Experience Fun Alone?
The SPARK Framework for Cultivating Fun
Fun as a Trainable Skill and Practice
The Practice of Noticing Delight
8 Key Concepts
Screen Life Balance
Maintaining a healthy relationship with technology, especially when much of life shifts onto screens, by differentiating necessary from voluntary screen time and setting boundaries to prevent feeling 'zoomed out' or disconnected from real life.
Zoom Fatigue
The exhaustion experienced from the mental effort required to interpret subtle facial cues in two dimensions, the need to overtly emote more, and the unnatural monitoring of a screen during prolonged video calls, making phone calls often feel more relieving.
Speed Bumps (Technology)
Small, deliberate obstacles, such as uninstalling an app that then needs to be reinstalled, which create enough friction to make one pause, become aware of impulsive screen use, and potentially choose a different activity.
Stress Scrolling/Doom Scrolling
Mindlessly consuming content on screens (like news or social media) when feeling anxious, which often leads to worse feelings but is hard to stop. This behavior is partly driven by the prefrontal cortex (rational decision-making part of the brain) going offline under stressful conditions.
Playful, Connected Flow (True Fun)
Catherine Price's definition of true fun, characterized by a sense of lighthearted playfulness, a feeling of deep connection (to others, oneself, or the environment), and a state of complete engagement and presence where one loses track of time (flow).
Flow (Psychology)
A psychological term coined by Mihaly Csikszentmihalyi, describing a state in which one is completely engaged and present in an activity, losing track of time and external reality due to full focus.
Fun Mindset
An approach characterized by openness to experiences, spontaneity, and a playful, lighthearted perspective that helps attract fun into one's life, often observed in people described as 'fun' by others.
Noticing Delight
A practice, inspired by Ross Gay's 'The Book of Delights,' of actively observing and acknowledging small, positive, and often overlooked things in daily life that evoke a sense of joy or pleasure, serving as a proactive counter-measure against negative biases and algorithm-driven content.
10 Questions Answered
With so much of life shifting onto screens for work, school, and connection, it's crucial to maintain balance because excessive screen time, even for necessary tasks, can lead to feelings of being 'zoomed out,' lonely, and physically stagnant, impacting overall well-being.
Zoom fatigue stems from the brain's effort to read subtle 2D cues, the need to overtly emote more, and the unnatural monitoring of a screen during prolonged video calls. Strategies include allowing audio-only calls when appropriate and recognizing the exhaustion of performing for hours on screen.
Sort screen time into necessary and voluntary categories, evaluate the true purpose of necessary screen time, get creative with leisure alternatives, set clear boundaries, and assign specific devices for specific tasks (e.g., news on desktop only).
Stress scrolling is mindlessly consuming content (like news or social media) when feeling anxious, often making you feel worse but unable to stop. It happens partly because the prefrontal cortex (rational decision-making part of the brain) goes offline under stress. To stop, first notice you're doing it, then create 'speed bumps' (like uninstalling apps) or use app blockers, and crucially, have an alternative activity ready.
Phone apps are designed to steal your attention and time, mimicking addictive slot machines. Starting your day with your phone allows algorithms to dictate your first 30-45 minutes, while ending with it stimulates your brain and disrupts sleep due to content and light, both of which are detrimental to well-being.
True fun is defined as 'playful, connected flow.' It involves a sense of lightheartedness and freedom (playfulness), a feeling of deep connection (to others, oneself, or the environment), and being completely engaged and present to the point of losing track of time (flow).
While many peak fun experiences involve other people, it is possible for certain individuals to experience fun alone, especially if it involves creative pursuits, physical challenges, or deep engagement with nature where they feel a strong connection and are in a state of flow.
Use the SPARK framework: Space (mentally and physically, reduce distractions), Pursue passions (active interests), Attract fun (cultivate a playful mindset, create structures), Rebel (small acts of playful defiance), and Keep at it (fun is a skill requiring continuous effort).
The Fun Times Journal is a practice of reflecting on your day's activities and noting how they made you feel, specifically identifying moments that included playfulness, connection, or flow. This ritual helps you become more aware of what truly brings you joy and allows you to orient yourself towards those types of experiences more often.
Noticing delight involves actively observing and labeling small, positive, and often overlooked things in daily life (like a cardinal or a pretty tree). This practice helps counteract negative biases and algorithm-driven content, fostering a more positive mindset and opening you up to more playfulness and true fun.
21 Actionable Insights
1. Cultivate Fun as a Skill
Recognize that fun is a trainable skill, not just a passive experience, and make a conscious effort to cultivate it in your life to increase joy and meaning. This approach allows you to be systematic about bringing more fun into your daily existence.
2. Mindfulness for Technology Use
Employ mindfulness to regularly check in with yourself about how technology use makes you feel in the present moment. Use this awareness to gently guide your choices towards activities that feel better, without self-judgment.
3. Set Stage for Fun (SPARK)
Actively create opportunities for true fun by applying the SPARK principles: Make Space, Pursue Passions, Attract Fun, Rebel and Spark, and Keep At It. These actions collectively foster playfulness, connection, and flow in your life.
4. Practice Noticing Delight
Actively look for and label small moments of ‘delight’ throughout your day, such as a pretty tree or a bird. This practice fosters a positive mindset, opens you to playfulness, and acts as a self-protective measure against negative media algorithms.
5. Avoid Phone Day Start/End
Do not begin or end your day by checking your phone, as apps are deliberately designed to capture your attention. This practice allows you to regain control of your time instead of letting algorithms dictate your first and last moments.
6. Charge Phone Out of Bedroom
Charge your phone outside your bedroom and out of arm’s reach to create a physical barrier. This discourages late-night and early-morning phone use, which improves sleep quality and enhances personal control over your device interactions.
7. Categorize & Evaluate Screen Time
Sort your screen time into necessary and voluntary categories, then evaluate the actual purpose of each interaction. This helps you determine the best way to achieve your goals and identify areas where you can creatively seek non-screen alternatives.
8. Creative Leisure Time Alternatives
For voluntary leisure time, actively seek creative alternatives that don’t involve screens. These activities often lead to feeling more refreshed and better than passive screen consumption, even when in-person interactions are limited.
9. Set Device-Specific Boundaries
Assign specific roles to different devices, such as using one device for work calls and another for checking the news. This creates clear boundaries, preventing various life aspects from blending together and making it easier to manage your time.
10. Create App ‘Speed Bumps’
Install and uninstall problematic apps as needed to create ‘speed bumps’ in your phone usage. The brief effort required to reinstall an app can be enough to prompt awareness and allow you to choose a different, more intentional activity.
11. Plan Alternatives to Scrolling
When you catch yourself stress scrolling, have a pre-planned alternative activity ready to engage in. Relying solely on willpower to stop is an ineffective habit-changing strategy; an alternative provides a positive redirection.
12. Self-Compassion for Stress Scrolling
When you find yourself stress scrolling, acknowledge that your brain’s rational decision-making is impaired under stress, and practice self-compassion. After this awareness, gently redirect your attention to a more beneficial activity.
13. Use Separate Alarm Clock
Stop using your phone as an alarm clock to prevent immediate engagement with a device designed to steal your attention the moment you wake up. A dedicated alarm clock helps you start your day with more control.
14. Remember Your Physical Body
Consciously remember and engage your physical body through movement, walking, dancing, or play. Sitting is detrimental to health and well-being, and physical activity is crucial for pleasure, learning, and overall vitality.
15. Fill Empty Time Intentionally
When you reduce screen time and gain extra time, proactively fill it with activities that align with your personal interests and passions. This prevents algorithms or passive consumption from dictating your leisure.
16. Cultivate Your ‘Play Gauge’
Make a conscious effort as an adult to carve out time and space for playfulness, as responsibilities can easily diminish it. Replenishing your ‘play gauge’ fills your personal reserves, allowing you to give more to others.
17. Keep a ‘Fun Times Journal’
Before bed, maintain a ‘fun times journal’ to reflect on your day’s activities and note which ones brought a sense of playfulness, connection, or flow. Use this insight to guide future choices and build more positive experiences into your life.
18. Manage Zoom Fatigue
For work calls, consider using audio-only options to mitigate Zoom fatigue. The cognitive effort of reading 2D cues and emoting more than usual can be exhausting, making audio-only a less draining alternative.
19. Facilitate Kids’ Learning Differently
For children’s remote learning, question the traditional school replication on screens and explore alternative ways to achieve learning and social development. This approach avoids requiring constant screen time, which may not be ideal for young children.
20. Provide Kids Screen Time Breaks
If children are required to have extensive screen time for remote learning, ensure they take frequent breaks and consciously manage their other recreational screen time. This helps maintain balance and prevents them from spending their entire waking life staring at a screen.
21. Follow Screen Life Balance Social
Engage with Screen Life Balance social media feeds, which are designed to provide ‘cold shower’ messages that encourage you to disengage from social media. These prompts help you be more present in your life rather than endlessly scrolling.
9 Key Quotes
fun is absolutely essential to a well-lived life.
Catherine Price
fun is actually a trainable skill.
Catherine Price
I don't think any of us would say that our number one goal in any day is to check Instagram or to check Twitter or even to check the news.
Catherine Price
I don't want to be someone who sits in front of her computer for eight to ten hours a day and just compulsively checks email until I die.
Catherine Price
The world is just full of fascinating things.
Catherine Price
fun, in the way that I use it, it means playful, connected flow.
Catherine Price
if you have all three of those together, something really magical happens.
Catherine Price
Fun often sneaks up on us. So how do we sneak up on fun?
Catherine Price
just because the world is weighty doesn't mean you can't also experience and find delight.
Catherine Price
4 Protocols
Screen Life Balance Strategy
Catherine Price- Sort screen time into necessary and voluntary categories.
- For necessary screen time, evaluate its actual purpose and the best remote format (e.g., audio-only calls instead of video if appropriate).
- For voluntary leisure time, get creative with non-screen alternatives that make you feel better and more refreshed afterwards.
- Set boundaries and create structures, such as assigning specific devices for specific uses (e.g., only checking news on a desktop, not your phone).
- Use mindfulness to check in with your mood, breathing, body, and brain while on screens, and gently nudge yourself in another direction if needed.
- Implement 'speed bumps' like uninstalling problematic apps (e.g., Twitter) and only reinstalling for specific needs, or use app blockers like Freedom.
- Have an alternative activity ready for moments when you might otherwise stress scroll, to avoid relying solely on willpower.
- Avoid starting and ending your day with your phone by using a separate alarm clock and charging your phone out of the bedroom.
- Remember your physical body and incorporate movement, walking, dancing, and play, as sitting is detrimental and movement is important for pleasure and learning.
SPARK Framework for Cultivating Fun
Catherine Price- S - Make Space: Create mental and physical space in your life by reducing stress levels and minimizing distractions (e.g., from your phone) to allow fun to happen.
- P - Pursue Passions: Actively engage in interests and develop skills (e.g., learning guitar, studying clouds) that are active and make you feel engaged, distinguishing them from passive consumption.
- A - Attract Fun: Cultivate a fun mindset by being open to experiences and spontaneity, taking a playful approach to things, and creating structures (like a themed competition) that make fun more likely to occur.
- R - Rebel: Engage in small, playful acts of defiance to escape responsibilities and step out of your normal routine (e.g., singing loudly in the car, taking a five-minute detour instead of following GPS).
- K - Keep At It: Continuously prioritize and carve out space for fun, recognizing it as a skill that requires ongoing effort, similar to mindfulness, to prevent other life responsibilities from taking over.
Fun Times Journal
Catherine Price- Before bed, with your phone out of reach, take a sheet of paper or journal.
- Jot down some of the things you did during your day.
- For each activity, reflect on how it made you feel (e.g., playful, connected, in flow, or generally positive).
- Note if any activity gave you a sense of playfulness, connection, or flow; if it included more than one of these elements, indicate it; if all three, circle it to highlight it as a 'true fun' experience.
- Use this awareness to orient yourself towards building more of these types of experiences into your life, increasing your chances of slipping into true fun.
Noticing Delight Practice
Catherine Price (inspired by Ross Gay)- Throughout your day, actively look for and notice small things that spark a tiny sense of joy or pleasure (e.g., a pretty tree, a cardinal).
- Label these moments, ideally by sticking a finger in the air and saying 'delight!' (as described by Ross Gay).
- Share these delightful observations with friends or in a dedicated 'delight chain' if desired.
- Recognize that this practice helps orient your mindset towards positivity, counteracts negative biases, and opens you up to more playfulness, which in turn can lead to true fun.