As I'm working to plan out my offerings for EFF THIS! Meditation in 2020, would you be willing to take a super short (3 quick question) anonymous survey?

⏩ 3-QUICK QUESTIONS MEDITATION SURVEY

(Also, is anyone else freaked out that it's almost 2020?)

• HEALING SPACES – My friend Wendy gave this to me at the perfect time. It's helping me to understand, from a scientific perspective, *why* NYC is so hard on me (while Miami is a healing place for me) and also *how* to create more healing spaces in my life. Recommended!
• LEAVING THE WITNESS – I am eating this book up. It's by a woman who was a dedicated Jehovah's Witness, and is the story of her un-learning (and leaving) her fundamentalist upbringing. (It's Educated-esque.)
• EFF THIS! MEDITATION – LOL I know it's my book, but now that I have it in my hand, I am finding that I am referencing it all the time. and that is pretty cool. :) 

Here are three things that made me happy this week:

1. Queer Eye went to Japan! And the producers seem to have gotten the message that we want to see more genuine, heartfelt transformations and less forced stuff. I'm not crying, you're crying. 😭💓
2. The Twitter account In Otter News is just otters. Otter news, otter puns, otter videos... and even though I am not an "otter person," I love it. The puns alone are worth a follow.
3. When I was updating my ad blocker, I was thinking of how grateful I am for it. It makes the web load sooo much faster and I don't realize how many ads it blocks until I see other people's computers and I am shocked. So: I use and love Adblock Plus. (It's also free (!), but I make a small donation every time I update it. And, you can pause it on sites that you want to support.)

This week's free guided meditation from me is a 10-minute mindfulness meditation.

In my book, tip #068 is to listen find some podcasts you love. Here are some podcasts that I recommend!

Speaking of podcasts, I was on the Seek The Joy podcast this week talking about meditation, how to love ourselves, and the Dalai Lama farting (yeah, really.)

I often get asked what people can do to use their phones more mindfully. Here are some quick tips:

• First: know that you phone is not neutral, it's intentionally designed to be addictive. Don't beat yourself up for your struggles.
• Take out some amount of regular time (an hour a day, a day a week, or a weekend a month) to spend completely phone free. This break is essential.
• Turn off every single push notification that is not from a human in real time (text messages are okay; news or social media or app alerts are highly disruptive.)
• Use the "night shift" feature (called "night mode" in Android) to reduce blue light at night.
• Hide apps that tempt you inside folders.
• Set up a shortcut to put your phone into black-and-white mode. It is much less interesting in greyscale!