Putting Pen to Paper

Hey y’all. Today’s a great day. Pristine fall weather in NYC.

What more can you ask for.

Before we jump into it, I want to thank you all for the support on the launch of Kanso.

ICYMI — last week I launched Kanso, a digital wellness coaching service & community designed to help reclaim your focus, increase mental clarity, and invest your time in what truly matters.

And today, I have one more mini-launch for y’all: The Kanso Community

The Kanso Community is a support and accountability network of growth-minded individuals dedicated to cutting digital distractions and reclaiming their time for what truly matters.

Two weeks ago was our first weekly call—a wide ranging conversation about all things digital wellness, tech advancement, and positive habit formation. It was some of the most fun I’ve had in a long time.

And the coolest part? Each person on the call had separately found my writing on the internet and reached out.

I have a lot planned for this, and I’m pumped to bring it to life. Here’s what’s inside:

Basically, if you’re not ready for coaching, but still looking for accountability, support, and digital wellness education, this is for you.

Today, we’re gonna talk about something you’ve probably heard thousands of times from every mindfulness course, guru, therapist, and influencer who doesn’t stop posting about their journey of gratitude…

Journaling.

But hear me out.

Our phones have become the ultimate escape hatch.

Bored? Scroll.

Anxious? Scroll.

Avoiding that uncomfortable thought or feeling? Scroll.

It’s an automatic habit that keeps us from actually sitting with our own thoughts.

But when you swap that habit for picking up a pen, you’re forcing yourself to face what’s really going on in your mind.

There’s actual science behind this.

Research shows that writing down your thoughts activates the prefrontal cortex—the part of your brain responsible for planning, emotional regulation, and decision-making.

This process, called "affect labeling," helps decrease the activity of the amygdala, the brain's center for fear and emotional responses. In simple terms, when you write about your emotions, you’re calming your brain and reducing stress levels.

Journaling allows you to process your experiences instead of escaping into another scroll through social media. When we avoid processing our emotions, they get stored as unresolved stress, which can negatively impact mental health.

By reflecting on your tech habits and defining what you want them to look like, you’re strengthening the neural pathways involved in self-awareness and self-control.

Now, let’s put this into practice. Set aside 10 minutes tonight to start a journal entry.

Ask yourself:

1) How do I feel when I’m not glued to a screen?

2) What activities or moments bring a sense of calm or happiness?

3) How are my relationships and well-being affected by my de(vices)?

Write down whatever comes to mind—there’s no right or wrong here. Just reflect on your day and note any shifts in your feelings or habits.

And if you wanna share your responses, just shoot me an email.

p.s. — this is an excerpt from my free email course. go check it out! (sign up via the pop up)

p.p.s — if you’re in NYC, I’m co-hosting a TechWalk in Central Park on October 30th. Come take a break from your screens, get outside, meet new people, and enjoy some fresh fall air. You know you want to.

Resources

Kanso Digital Wellness Coaching: If you’re looking for 1:1 personalized digital wellness detox plans & daily accountability coaching, sign up here.

Digital Detox Tools: A free directory of 75+ digital wellness products, software, and services. Access it here.

That’s all for this week. Stop scrolling and go do something great!

— Randy