B2. Choose Positive Media: Cut The Noise

Cut the Noise: Choose Positive Media

Many people feel worse after spending time online.

Do the news and social media make you feel sad, angry, or tired?

You are not alone.

A lot of media today shows crime, arguments, and violence.

But you can change how you feel. Limit negative media. Choose positive shows, books, and people instead!

Why Negative Media Hurts

Our brains are sponges. When we read, watch, or hear dark stories, we absorb the stress.

Researcher Michelle Gielan found that just three minutes of negative news in the morning makes people 27% more likely to have an unhappy day.

Other studies link negative news to more worry and poorer sleep. Just like junk food tires the body, “junk media” tires the mind—and it’s addictive, too.

Too much negative media distorts our view of reality, making the world seem worse than it really is.

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The Power of Positive Content

Positive stories are like fresh air. A funny sitcom, inspiring podcast, or a book about kindness lifts our mood. It gives us energy. Positive media gives us hope and creativity.

How to Limit the Bad and Boost the Good

1. Set Time Limits. Check the news once per day at the most. Limit scrolling apps like Instagram to 20 minutes daily, or less.
2. Create a "Media Diet." Unfollow or unsubscribe from negative, non-educational content. Don’t waste your time on accounts that spread hate or fear.
3. Follow Uplifting People. Choose teachers, artists, and friends who share helpful ideas. Pick shows and books that educate or inspire.

Real-Life Success Stories

• Emma Watson: The actress follows inspiring women and education leaders on social media. She unfollows accounts that cause her stress. She doesn't share her personal life online.
• Shawn Achor: This author strictly limits negative media. He uses the saved time to read and write about positive psychology.
• Tim Ferriss: This author recommends a “low-information diet": limiting news and other non-useful input. Instead, he focuses on the small amounts of information that are useful to him.

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Your "Aha!" Moment

Imagine this:

Your mind is like a garden. If it's full of negative media, it's overrun with weeds. Good things—like hope and curiosity—can’t grow.

But if you plant flowers—kind stories, learning videos—your garden shines.

Limiting negative media isn’t hiding from the world; it is choosing what grows in your mind. It’s choosing who you become.

Start today:

Choose one positive book.

Watch one uplifting show.

Call one kind friend.

Your thoughts will brighten, and your actions will follow. The garden of your mind will grow beautifully.

“News is to the mind what sugar is to the body.” — Rolf Dobelli.

“Such as are your habitual thoughts, such also will be the character of your mind.” — Marcus Aurelius.