Dr Stéphane Bouchard Part 2 Podcast Poster

Dr Stéphane Bouchard | Ep 20

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Virtual Reality Psychotherapy

Dr Stéphane Bouchard takes us on a fascinating journey through the development and use of Virtual Reality (VR) as a clinical tool, explaining how it can help overcome anxiety disorders, addictions, and chronic pain.

Stéphane’s insights underscored how VR is reshaping the future of mental health care and its potential to revolutionise psychotherapy.

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Dr Stéphane Bouchard

Dr Stéphane Bouchard is a Director of Psychology at Quebec University – Laboratoire de cyberpsychologie de l’Université du Québec en Outaouais in Canada.

He is also a world leader in Virtual Reality (VR) based therapies.

Read his research in ORCiD

Find out more about the Quebec University CyberPsychology Lab, the team, their research and work.

In Virtuo

Find out more about In Virtuo and  get in touch with Dr Stéphane Bouchard to find out more about their VR offerings.

Dr Stéphane Bouchard, the world leader in virtual reality (VR) therapies, talks in this episode about VR research and its transformative potential in mental health treatment.

A Personal Journey into VR

Stéphane recounted how childhood dreams of becoming an astronaut and an early passion for sci-fi shaped his career. While eyesight limitations dashed his astronaut ambitions, his curiosity for exploration led him to psychology. Inspired by groundbreaking VR research in the ’90s, he merged his interests in technology and psychotherapy, creating a legacy in VR-based therapies.

What Makes VR Therapy Unique?

Unlike traditional telepsychotherapy, VR immerses patients in controlled, interactive environments that evoke emotional and behavioural responses. Using VR headsets, patients can safely confront fears, practice new skills, or manage cravings. Stéphane explained that VR provides a “standardised, controllable emotional context” that enables precise therapeutic interventions.

Applications Across Mental Health

Stéphane’s lab specialises in creating VR environments for:

  • Anxiety Disorders: From phobias to PTSD, VR aids in exposure therapy by allowing patients to confront fears safely and progressively.
  • Addictions: Simulated scenarios help patients develop control over cravings in real-life situations, such as resisting offers of drugs or alcohol.
  • Body Image and Schizophrenia: VR supports therapeutic work on self-perception and cognitive rehabilitation.

The Science of Presence

A critical aspect of VR therapy is “presence,” or the illusion of being fully immersed in a virtual world. Stéphane explained that VR doesn’t need to be perfectly realistic to be effective—what matters is how it triggers emotional and psychological responses. This understanding guides the development of environments that feel “real enough” for therapeutic progress.

Medical and Cultural Innovations

Beyond mental health, Stéphane’s lab explores VR’s role in:

  • Pain Management: VR helps distract patients from acute pain or teaches relaxation techniques for chronic pain sufferers.
  • Cultural Sensitivity: For example, VR environments tailored to Inuit culture integrate biofeedback to reflect emotional states, such as weather conditions representing stress.

Challenges and Future Directions

While VR therapy is groundbreaking, it comes with hurdles:

  • Accessibility: Hardware costs and tech knowledge remain barriers.
  • Ethical Use: Ensuring therapists use VR responsibly and effectively is paramount.
  • Technology Evolution: Rapid advancements mean constantly updating VR environments to remain compatible with new systems.

A Call to Collaboration

Stéphane also spoke about his company, InVirtuo, which distributes VR therapeutic tools to professionals globally. He stressed the importance of collaboration between researchers, clinicians, and developers to ensure VR tools remain scientifically grounded and accessible.

From anxiety disorders to chronic pain management, Dr Stéphane Bouchard’s work illustrates how virtual reality can be harnessed to deliver precise, controlled, and ultimately transformative therapeutic experiences.

By combining VR technology with expert psychological insight, clinicians can help clients conquer phobias, build coping skills, and even reduce loneliness. While it’s no magic wand, VR is rapidly proving its worth as a key component in the future of mental health treatment—one that just might help us all reach for the stars, no rocket ship required.

Dr Stéphane Bouchard 's Research and Publications
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Dr Stéphane Bouchard Part 1 Podcast Poster

Dr Stéphane Bouchard | Ep 16

Watch or listen:
Video based Telepsychotherapy.

In this episode, we explore video based tele-psychotherapy, the definitions around, and differences to, other forms of therapy, and what therapists need to consider when conducting video based tele-psychotherapy.

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Dr Stéphane Bouchard

Dr Stéphane Bouchard is a Director of Psychology at Quebec University – Laboratoire de cyberpsychologie de l’Université du Québec en Outaouais.

He is also a world leader in Virtual Reality (VR) therapies, based in Canada.

Read his research in ORCiD

Find out more about the Quebec University CyberPsychology Lab, the team, their research and work.

In today’s episode of Confessions of a CyberPsychologist, I chat to Dr Stéphane Bouchard about Video-based Telepsychotherapy. Stéphane shared his journey from clinical psychologist to a pioneer in video-based therapies, exploring the transformative potential of telepsychotherapy and its impact on mental health care.

The Origin of Video-Based Telepsychotherapy

  • Stéphane began using telepsychotherapy in the 1990s to overcome geographical challenges in delivering CBT to patients with anxiety and agoraphobia in remote areas.
  • Early efforts involved using cumbersome, specialised videoconference units long before the convenience of internet-based tools like Zoom.

Telepsychotherapy vs. Traditional Therapy

  • Telepsychotherapy is as effective as face-to-face therapy for many disorders, including anxiety, depression, and PTSD. However, evidence varies for other conditions like personality disorders or issues without established gold-standard treatments.
  • It offers greater accessibility and patient autonomy, allowing clients to choose therapists based on expertise rather than location.

The Role of Telepresence

  • Telepresence, or the feeling of “being together” despite physical separation, is critical to the therapeutic alliance in telepsychotherapy.
  • Minor disruptions like technology glitches can impair telepresence, but it doesn’t need to be perfect for therapy to be effective.

Challenges and Ethical Considerations

  • Privacy and Security: Ensuring confidentiality is paramount, especially when sessions occur in non-traditional settings like cars or family rooms. Therapists should use secure, encrypted platforms and establish safety protocols for clients in potentially harmful situations.
  • Hybrid Models: While telepsychotherapy offers flexibility, face-to-face options remain important for those who prefer in-person interactions or whose conditions may benefit from it.
  • Zoom Fatigue: Staring at screens and processing limited non-verbal cues can be taxing, highlighting the importance of managing therapy schedules thoughtfully.

Emerging Trends and Technology

  • Telepsychotherapy has shifted therapy from a geographically bound service to a personalised, accessible model. However, the public sector must adapt funding structures to support this change.
  • The future may see virtual reality therapy enhancing telepsychotherapy, though technical and ethical challenges remain.

Ethics and Media Representation

  • Stéphane emphasised the need for mental health professionals to guide the development of telepsychotherapy tools, ensuring clinical needs and ethical standards drive innovation.
  • He also highlighted the importance of critically evaluating media representations of cyberpsychology research and encouraged direct engagement with original studies.

Recommended Reading

Stéphane suggested Ethics in Cyberpsychology by Thomas Parson as an essential resource for understanding the ethical implications of technology in psychological practice.

Closing Thoughts

This insightful conversation underscored the transformative potential of telepsychotherapy in making mental health services more inclusive and accessible. Stéphane expertise illuminated both the promise and the challenges of this evolving field.

Research and Publications
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Dr Andrew Campbell Poster

Dr Andrew Campbell | Ep 11

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Digital Mental Health

In this episode, we explore the work the CyberPsychology Research Group at Sydney University are doing in Australia. 

We also dive into gaming and the future of cyberpsychology in industry.

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Dr Andrew Campbell
Associate Professor Andrew Campbell has been researching and teaching in Digital Mental Health, Cyberpsychology and Child, Adolescent and Family Mental Health for over 20 years.
 
He is the Chair of Australia’s first formal Cyberpsychology Research Group located within the research theme of Biomedical Informatics & Digital Health in School of Medical Sciences in the Faculty of Medicine & Health at The University of Sydney.
 
He is the Inaugural Australasian Editor of the journal Cyberpsychology, Behavior and Social Networking and speaks regularly through media and community events about consumer technologies impact on health and wellbeing.

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CyberPsychology Research Group

Drawing on his groundbreaking work in online counselling, gaming, VR therapies, and AI, Andrew shares his journey into cyberpsychology and the pressing issues shaping the field today.

Early Pioneering in Cyberpsychology

  • Unorthodox Beginnings
    Andrew’s fascination with online behaviour began in the late 1990s, before “cyberpsychology” was even recognised. His professors warned that studying psychology on the internet would be career suicide, but Andrew persevered, eventually attracting international experts to support his PhD research.
  • Academic Recognition in Australia
    Despite early scepticism, Andrew was able to launch the first Cyberpsychology Research Group in Australia at the University of Sydney in 2017. It has since expanded rapidly, reflecting a growing acceptance of cyberpsychology’s importance.

Mental Health Services Moving Online

  • Early Online Community Support
    Andrew identified a gap in mental health services: people were already going online for support but lacked professional, structured help. These insights fuelled his research into online counselling and mental health platforms.
  • My Circles Platform for Young People
    In collaboration with Kids Helpline, Andrew’s team developed My Circles, a tailored social media platform providing safe, counsellor-moderated communities for adolescents and young adults. They offer groups focusing on depression, anxiety, substance misuse, LGBTQ+ issues, and more—creating a vital space for kids in remote regions or those lacking local mental health resources.

Screen Time vs. Meaningful Engagement

  • Moving Beyond ‘Hours Online’
    Andrew argues that the concept of “screen time” is too simplistic—time spent online can be highly beneficial if it fosters creativity, learning, community, or mental well-being. Instead of dwelling on a fixed limit of two hours a day, families should focus on what kids are doing, why, and how it makes them feel.
  • Four Pillars of Digital Activity
    Andrew worked with HP on a tool called ‘Reflect’, which tracks online use in four categories:
    1. Productivity (work, school, organisation)
    2. Creativity/Leisure (gaming, content creation, music)
    3. Health & Well-Being (exercise apps, lifestyle research)
    4. Social Connection (family chats, genuine community)
      By visualising online activity, individuals can see whether they’re achieving balance or slipping into excessive use.

Gaming, VR, and ‘Moral Panic’

  • Debunking ‘Gaming Disorder’ Myths
    While excessive gaming can contribute to mental health problems like depression or social withdrawal, Andrew cautions that gaming alone seldom causes these issues. Often, underlying personal or environmental stressors lead to unhealthy gaming patterns.
  • Virtual Reality Interventions
    Andrew’s team explores VR in mental health contexts, including PTSD and anxiety treatments for veterans and calming interventions in emergency rooms. There’s also potential for VR to support older adults in aged-care settings, helping with social connectivity and cognitive stimulation.

Fostering Healthy Digital Citizenship

  • Signs of Problematic Use
    Social disengagement, sleep disruption, and aggression are key indicators that a child’s gaming habits might be becoming harmful. Andrew emphasises early intervention, empathetic communication, and professional help where necessary.
  • Parent–Child Dialogue
    Rather than banning devices outright, parents should show genuine interest in the games their children enjoy, understand the motivations behind gaming, and work together on finding a healthy balance.

The Future of Cyberpsychology

  • Broad Industry Applications
    The next wave of cyberpsychology is poised to affect every sector—from corporate environments and engineering firms to health care and education—wherever humans interact with digital systems.
  • AI, Deepfakes, and Misinformation
    Andrew highlights the dangers of AI-driven deception and the urgent need for critical-thinking skills in navigating misinformation. Cyberpsychologists will play an increasingly important role in helping organisations design ethical systems and educate the public.

Key Takeaways

  1. Cyberpsychology Has Real-World Impact: Once dismissed, the field now addresses crucial societal challenges, from rural healthcare to youth mental health.
  2. ‘Screen Time’ Is Outdated: Focus on meaningful engagement, not just hours spent online.
  3. Gaming Isn’t the Enemy: Underlying social, emotional, or mental issues usually fuel ‘excessive use’.
  4. Parents Should Engage, Not Just Restrict: Effective strategies involve understanding what children gain from gaming or social media.
  5. Ethics and Critical Thinking Matter: With AI and deepfakes on the rise, learning to identify misinformation is vital for safeguarding ourselves and our communities.

Final Thoughts
Andrew Campbell’s passion for cyberpsychology shines through in his drive to blend academic rigour with practical, real-world solutions. From providing remote mental health support to investigating AI ethics and scam prevention, his work underscores the value of keeping people at the centre of all digital innovation.

Dr Andrew Campbell's Research and Publications

Source (and more details available): Dr Campbell’s Profile at the University of Sydney.

Books

  • Using technologies safely and effectively to promote young people’s wellbeing: A better practice guide for services. 
  • Psychology and Life 
  • PHE1IDH Individual Determinants of Health. 
  • Psychology and Life: Australian Edition. 

Book Chapters

  • Communicating Electronically with Adolescents. [More Information]
  • Online Social Networking and the Experience of Cyber-Bullying. [More Information]
  • The effect of e-health contents on health science students’ attitude toward the efficiency of health ICT in care provision. [More Information]
  • Game-based learning: Current research in games for health, a focus on biofeedback video games as treatement for AD/HD. [More Information]
  • Healthy Connections: Online Social Networks and Their Potential for Peer Support. 
  • Online Social Networking Amongst Teens: Friend or Foe? [More Information]

 Journals

  • Exploring Discussions About Virtual Reality on Twitter to Inform Brain Injury Rehabilitation: [More Information]
  • Health Professionals’ Use of Online Communities for Interprofessional Peer Education. [More Information]
  • The Reel Health Care Professionals of Instagram. [More Information]
  • Increasing Access to Mental Health Services: Videogame Players’ Perspectives. [More Information]
  • Mental Health Help-Seeking Behavior of Male Video Game Players [More Information]
  • Speech-Language Pathologists’ Views of Using Virtual Reality for Managing Cognitive-Communication Disorders Following Traumatic Brain Injury. [More Information]
  • Exploring the use of virtual reality to manage distress in adolescent patients in emergency departments. [More Information]
  • Online Group Counseling for Young People Through a Customized Social Networking Platform: Phase 2 of Kids Helpline Circles. [More Information]
  • A comparison design study of feedback modalities to support deep breathing whilst performing work tasks. [More Information]
  • A National Survey of Children’s Experiences of Parental Separation and Support Needs in Australia. [More Information]
  • Effectiveness of virtual reality interventions for adolescent patients in hospital settings. [More Information]
  • Psychoeducational social anxiety mobile apps. [More Information]
  • BRecommendations for the Design and Implementation of Virtual Reality for Acquired Brain Injury Rehabilitation. [More Information]
  • The Use of Virtual Reality for Managing Psychological Distress in Adolescents. [More Information]
  • A scoping review identifying the need for quality research on the use of virtual reality in workplace settings for stress management. [More Information]
  • Social Media Use by Young People Living in Conflict-Affected Regions of Myanmar. [More Information]
  • A Customized Social Network Platform (Kids Helpline Circles) for Delivering Group Counseling to Young People Experiencing Family Discord That Impacts Their Well-Being [More Information]
  • Augmented Experiences: Investigating the Feasibility of Virtual Reality as Part of a Workplace Wellbeing Intervention. [More Information]
  • Internet-Delivered Acceptance and Commitment Therapy for Anxiety Treatment: [More Information]
  • Social Connection and Online Engagement: Insights From Interviews With Users of a Mental Health Online Forum. [More Information]
  • A Preliminary Understanding of Search Words used by Children, Teenagers and Young Adults in Seeking information about Depression and Anxiety Online. [More Information]
  • RDigital Health in Melanoma Posttreatment Care in Rural and Remote Australia. [More Information]
  • Representation of Women in Video Games. [More Information]
  • The Use of Social Networking Sites in Mental Health Interventions for Young People. [More Information]
  • Development and evaluation of an online acceptance and commitment therapy program for anxiety: Phase I iterative design. [More Information]
  • Virtual World Interview Skills Training for Students Studying Health Professions. [More Information]
  • Facebook as a Recruitment Tool for Adolescent Health Research. [More Information]
  • Using Facebook to deliver a social norm intervention to reduce problem drinking at university. [More Information]
  • ‘Off your Face(book)’: Alcohol in online social identity construction and its relation to problem drinking in university students. [More Information]
  • Comparing online and offline self-disclosure. [More Information]
  • “I did not realize so many options are available”: Cognitive authority, emerging adults, and e-mental health. [More Information]
  • Comparative randomised trial of an online cognitive-behavioural therapy program and an online support group for depression and anxiety.  
  • Understanding e-mental health resources: Personality, awareness, utilization, and effectiveness of e-mental health resources amongst youth. [More Information]
  • The Use of Computerized Self-Help Packages to Treat Adolescent Depression and Anxiety. [More Information]
  • Ageing, social capital and the Internet: Findings from an exploratory study of Australian ‘silver surfers’. [More Information]
  • Biofeedback video games to teach ADHD children relaxation skills to help manage symptoms. 
  • Can children with AD/HD learn relaxation and breathing techniques through biofeedback video games? 
  • Internet use and loneliness in older adults. [More Information]
  • Perceptions and behaviour of access of the Internet: A study of women attending a breast screening service in Sydney, Australia. [More Information]
  • Internet Use by the Socially Fearful: Addiction or Therapy? [More Information]
  • Stress and Psychological Well-Being among Allied Health Professionals. [More Information]

 Conferences

  • Understanding the First Person Experience of Walking Mindfulness Meditation Facilitated by EEG Modulated Interactive Soundscape. [More Information]
  • An Interactive Soundscape to Assist Group Walking Mindfulness Meditation. [More Information]
  • Mediscape: Preliminary Design Guidelines for Interactive Rhythmic Soundscapes for Entraining Novice Mindfulness Meditators. [More Information]
  • Sounds in the Moment: Designing an Interactive EEG Nature Soundscape for Novice Mindfulness Meditators. [More Information]
  • Online communication in different contexts: Social and eHealth Disclosures. 
  • Virtual world interview skills training for Health Professionals. 

Report

  • Evaluation of SANE Australia Thriving Communities project: The University of Sydney. 

 Research Reports

  • Mobile Myanmar: The Impact of Social Media on Youth Living in Conflict-Affected Regions of Myanmar.
  • A National Online Survey about Children’s Experiences of Parental Separation.
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Cath Knibbs EP7

Catherine Knibbs | Ep 7

Watch or listen:
The Psychology of Cyber Trauma, Online Harm, Gaming and Digital Connection.

Cath Nibbs explores online harms, reveals tech’s effect on child behaviour, and offers insight into safer digital interactions, healthy relationships, and solutions, spotlighting digital well-being.

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Cath Knibbs

Cath Nibbs is a cyber trauma expert (amongst adults and children), human behaviour technologist, therapist, podcaster, TEDx speaker, global educator, and prolific author.

Cath’s focus lies at the intersection of online harms, psychotherapy, and how our relationships with technology affect our wellbeing.

She is currently studying towards a PhD. 

The Scope of Cyber Trauma

Cath highlighted her decade-long research into how children experience and process online harms. From witnessing violent or inappropriate content to grappling with social media anxieties, her work unpacks the complex psychological impacts of digital spaces and includes articles, books and developing online content to help others understand online trauma.

Key insights include:

  • Desensitisation or Adaptation? Children and adults may not always recognise how online content affects them emotionally and neurologically.
  • The Role of Technology in Relationships: Cath describes technology as a “relationship provocateur” that can alter how we connect with others and ourselves, potentially redefining attachment dynamics.

Books and Educational Work

Cath’s books delve into technology’s influence on human behaviour. Her forthcoming book, Managing Your Gaming and Social Media Habits, explores why we engage with technology the way we do and how to foster healthier, more intentional digital habits. She also addresses the common misconception that social media is for girls and gaming is for boys, offering nuanced insights into how different people use technology.

Cyber Trauma Therapy and Education

In her private practice, Cath works with children and families affected by online harms, often those from vulnerable backgrounds. She uses innovative approaches like gaming therapy to understand children’s inner worlds, showing how their gaming strategies reflect their real-life coping mechanisms.

She also educates therapists, social workers, and parents on navigating the digital landscape safely. Her aim is to replace fear-driven, authoritarian approaches with informed, supportive guidance.

The Bigger Picture

Cath advocates for a balanced perspective on technology. While recognising its potential for harm, she stresses that tech itself is not inherently bad—it’s human behaviour that shapes its outcomes. Her work encourages critical thinking, nuanced discussions, and better public understanding of these issues.

Where to Find Cath’s Work

Cath’s podcast, The Cyber Synapse, offers deep dives into topics like AI in therapy and data security. Her TEDx talk, The Real Social Dilemma, provides an eye-opening perspective on how technology impacts relationships. You can also find her books, videos, podcast (The Cyber Synapse Podcast) and training resources on her website.

This conversation was a profound reminder of the complex interplay between technology and human psychology. Cath’s work is a call to action for us all to engage more thoughtfully with our digital tools, ensuring they empower rather than harm.

Get in touch with Cath if you would like help around online trauma.

Books Published
Soon to be Published
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EP4 Raakesh Kriplani

Prof. Dr. Raakesh Kriplani | Ep 4

Watch or listen:
The Work of CyberPsychology in India.

Prof. Dr. Raakesh Kriplani (in India) works alongside government institutions and the Rashtriya Raksha University to train the next generation of CyberPsychologists in India. We talk about how effective robotic, and AI mental health counselling therapy is and what influences children’s digital technology behaviour.

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Prof. Dr Raakesh Kriplani

Prof. Dr Raakesh Kriplani is a pioneering CyberPsychologist in Pacific Asia, working in therapy, security and training.

Find out more about the work he does on the CIIPS website.

Rashtriya Raksha University:

In this episode, we speak with Professor Rakesh Kriplani, a leading cyberpsychologist in Asia-Pacific and the director of the Cosmic Integrated Institute of Psychology and Security (CIPS). Professor Kriplani shared his remarkable journey from a background in traditional psychology and medicine to becoming a pioneer in CyberPsychology.

A Unique Path to Cyberpsychology
Professor Kriplani’s journey began with a desire to bridge the gap between medical and psychological understanding. His early career involved working in pharmaceutical companies and medical colleges, fostering an eclectic approach to psychology. His fascination with the burgeoning digital world led him to envision the potential of online counselling as far back as 2008, long before it gained mainstream traction.

Building a Digital Ecosystem for Mental Health
Professor Kriplani’s efforts have culminated in the creation of a comprehensive ecosystem addressing digital wellness and CyberPsychology. Key initiatives include:

  • Digital Wellness Workshops: With a commitment to deliver 900 workshops annually in schools, these sessions focus on the science behind digital behaviours, addiction, and neurological impacts.
  • Training Cyberpsychologists: Through certificate and diploma courses, CIPS is equipping a new generation of professionals with the skills to address cyber addiction, digital counselling, and cyber security.
  • Digital Rehab Centre: Set to launch on a 20-acre island in Goa, India, this initiative will focus on combating mobile addiction through immersive, tech-free experiences.

Cybersecurity and Radicalisation
Professor Kriplani also highlighted the broader applications of Cyberpsychology, particularly in addressing global challenges such as cyberterrorism, radicalisation, and misinformation. His work with India’s Ministry of Home Affairs and international organisations reflects a growing recognition of cyberpsychology’s potential to enhance both national security and societal well-being.

The Role of AI in Mental Health
A particularly exciting development is the integration of robotics and AI in mental health. Professor Kriplani is pioneering India’s first robotic counselling centre, which leverages AI to provide unbiased, stigma-free counselling. While acknowledging the limitations of AI in addressing complex emotional needs, he emphasises its suitability for issues like mild trauma, relationships, and teen counselling.

Challenges and Vision
Despite his significant achievements, Professor Kriplani candidly discussed the challenges of scaling Cyberpsychology, including a lack of funding and trained professionals. His ultimate vision is to make Cyberpsychology as globally recognised as yoga, positioning India as a leader in this transformative field.

Join the Movement
Professor Kriplani’s work underscores the urgent need for global collaboration in Cyberpsychology. Whether you’re an educator, policymaker, or tech enthusiast, there’s a role for everyone in building a healthier digital future.

Recommended Reading:

Wired for Wellness, provides practical insights for parents, teachers, and students to navigate the digital world.

Podcast Transcript

(Transcript generated directly from podcast audio using TurboScribe, and not manually corrected for transcribing errors).

Welcome to Confessions of a Cyberpsychologist. Today I’m chatting with Professor Rakesh Kriplani who is a pioneer cyberpsychologist in Asia-Pacific and director of the Cosmic Integrated Institute of Psychology and Security which we’re going to find out more about later. Thank you for joining us today Rakesh.

Thank you, thank you for inviting me and giving an opportunity for this platform and I’m really happy somebody’s recognizing the field of cyberpsychology across the globe. I’m happy for this thing. Rakesh, before we get into the questions I’d really like to find out more about you in terms of your background and then also what that pivot point was for you in terms of understanding cyberpsychology and it becoming part of what a big part of what you do.

So giving a brief introduction about my journey in the field of psychology and cyberpsychology. So initially when I thought of entering into the field of psychology, so I was always curious to know about like how a psychologist can understand the prescription, the medical prescription. So my father he was a doctor, he was an MBBS doctor here, so I asked him that I wanted to know about medicine.

He said you have done your master’s in psychology so it’s possible to understand the medicine part. I said no how can I understand the prescription? He said why you want to understand the prescription? I said if a patient has some drug-induced problems or something which is a reactive, how can I understand this is a problem of stress or because of drugs? He said it’s too difficult because you can’t do medical now, it’s a psychology field. He asked me to go for some alternative thing for this part.

So my career started by joining a pharma company just because of this curiosity and I joined a pharma company as a medical representative to understand the medicines part and there I joined as a MR, as a medical rep and for six months I worked in that company to understand all the medicines. I got free of cost training from the company on the medical advisors in the continuous medical education program and they even paid me the salary also. So I was very happy that six months I got training and in the sixth month then I resigned from the company and I told the company that actually I wanted to learn medicines and I know no one was able to train me so I got a training here and I want to become a psychologist.

So but during that period my performance was very high and in fact I sold a cosmetic product to the very rural pharma farmers. So the company was surprised that how did you sold a pharma a cosmetic product. So that was my first training when they requested me to train the other colleagues of mine to give training to them.

So the journey started with this confidence and then I worked for Ayurvedic psychology. I was a professor with homeopathy college. I was there with dietetics department for seven years.

I worked with sexology. I worked with a pathology. Then I was working in a physiotherapy department as a visiting faculty there.

So I worked with 11 different different colleges medical colleges to train psychology student and the medical part. So I always thought of having an eclectic approach during my early learning period also. During that period Orkut was very popular.

WhatsApp was just to get yet to get introduced. And in 2008 and 9 I had a thought in my mind like how people can basically use online platforms for counseling so that the stigma can be removed. Because I was struggling 25 years back in India being in the field of psychology was a big struggle.

In fact when I got married at that moment it was a big challenge whether I should continue with my wife or continue with my profession. So basically my in-laws and everybody said you have choice now. Either you leave this thing or you do.

I said I want both the things together. So it was a big challenge for me for the struggle. So when Orkut was there I was just thinking like there should be some platform where online consulting should be there.

And I started studying about the behavior of how people are going to internet cafes paying a one hour rent there at that moment and going for online chatting and other things. So during that period I thought later on apart from the cyber security apart from the safety which was a very primitive part at that moment in India. The people will be addicted there and there’s going to be a field called cyber psychology.

I started reading about it and I came to know there are very few pioneers in the world working on this thing. And I tried to convince a lot of police commissioners, bureaucrats and a lot of policy makers in India that this is the field which you should think about. They thought you know I’m just crazy.

I am talking about something which is going to be 2050 or 60. So they were not recognizing me at that time. But one commissioner who was a engineering graduate he recognized me and he said no I really appreciate and we will start with the police department here and we’ll invite the principals.

So he invited around 400 principals and the day one when I went for the lecture which was only for a one hour session and he was expecting me 10 to 15 powerpoint slides. I prepared 2000 slides and he was surprised. He said you are you’re talking about 2000 slides.

I said I’m not going to say today but this is my research and this is for my future just because you gave me an opportunity. I thought I will avail this opportunity for all my PPTs. So the day one the principals they were surprised to know like these types of problems are going to come up and they said we want sessions in our school since then I had been working now with minister of home affairs, minister of external affairs.

I worked on cyber terrorism, cyber radicalization. I worked with mobile addiction clinics. I have my own mobile addiction.

I started with certificate diploma courses and the complete ecosystem I have developed now in last 15 years and the ecosystem’s last part which I’m coming in month of June in Goa in India one of the beach tourist placed in India is one of the first worst digital rehab center in an island where people will come down there to get rid of the mobile addiction and someone has donated me a 20 acre island basically for this novel project. So that’s the complete ecosystem currently I have developed. This was my journey.

Wow that is quite a journey and as you say so varied. There’s so many different things you’ve done within your working career but come from a really interesting background of kind of medical side of things. Do you think that that helps you from the addictions clinics that you’re looking at? Do you think that helps from the biological perspective of how people operate with technology and the impact it has on them? Definitely.

So whenever I will create awareness in schools like I have around 900 workshops commitment in one year for schools. So in a year we deliver 900 workshops to create awareness about digital wellness. So the primary part of the workshop is basically more of scientific part the cause-effect relationship of all these things how dopamine works how the endorphin and oxytocin melatonin how it basically social engineers are trying to control all these things and apart from that even on the constructive part also where we can basically work with the neurological aspect.

So that helps a lot to me and as I said I always believe in eclectic part. Initially also when I used to talk to my colleague and say I don’t believe only on talk therapy I think diet is also important. Mind, brain everything is important.

So they used to think if you don’t endorse your own colleagues I said no a person sitting in front of me his genetics his biological his metabolic his dietary part everything is responsible for his behavior. So same thing happens in the online virtual world also. Both the worlds are now we can consider online and offline world.

Yeah I think that’s a lot of psychologists approach technology from a you are just a human perspective rather than taking all those different elements of who we are into account when we’re thinking about technology and how it affects us and how we use it and that’s I think why cyber psychology is so interesting because we look at so many different elements of the technologies. It’s not just the physically I’m scrolling and I talk to someone there’s so many different ways it affects us too. So you started a certificate in cyber psychology and you’ve been running it for a few years now haven’t you? Certificate courses we have started in 2020-21 during the lockdown period yeah and fortunately I got a very good mentor and a coach Dr. Vaya ma’am.

She’s a legendary forensic psychologist of India and she was a director she’s a director there basically with Rajshri Raksha University which is one of the only police university of India run under the ministry of home affairs. So it’s under the directly under the ministry so she endorsed this thing and she called me up during the lockdown period and she said this is quite interesting and she said why don’t we start this course and we came across with the certificate and diploma courses and every three months four months we have a new batch for that and we are trying to create a human resource in India now and even in further course very soon maybe we’ll come up with a council also for this thing. So every three or four months you’ve got a whole new batch of students that come.

Yeah. How many people are on each batch that comes on? So we have 30 batch of 30 students in one batch. Okay.

So that is the limited online if that’s an online course yeah and we haven’t started offline course yet we are doing online itself so we restrict to 30 for the interactions so that it can be interactive or even then also usually what happens if we go for 50 to 100 students a lot of students they don’t open up the screen throughout the course they have put about the blank screen invisible so we said going for a volume would they disconnect us from the students so we kept only 30 so that we can give them projects and they can at least do submit assignments. Okay so it means that they can interact with each other on an individual basis or on a group basis and learn from each other and bounce off each other rather than just listening to a lecture all the time. We give practical things also case studies practical everything.

Now the university that you work with and one of the things I saw on their website that it’s a institute of national importance what does that mean and why is it nationally important? Yeah so in India basically there are two types of university one is the state university which is run by the state government we have a democratic federal state system here then we have a central government here so there are two different universities one which is run by state one which is run by central so this university was basically run by the state Prime Minister Modiji state Gujarat so he opened up this university and his initiation was this thing and later on he became a Prime Minister and then he made it now a central university so now it is under the Ministry of Home Affairs Home Affairs where all the police department and Ministry of everything is run so that’s now directly under the supervision of the Home Affairs so that’s why it is given the its national importance because it’s a national level university now. Okay wow that’s very cool and it’s great that you’ve got that as a backing and working with them on that because it gives what you’re doing so much more credibility than just you on your own doing a oh I am a cyber psychologist I want to run a course. So basically I am an ERF there and I have a center of excellence jointly with them for cyber psychology it’s the first COE of India for cyber psychology I think it’s the only one currently we don’t have any COE for cyber psychology so we have that’s the forensic and police university so all over India’s intelligence bureau right from the CBI to all the police department they get trained there basically so to reach to the common people and to the bureaucrats it was the best university to come up with this course and we are doing very good now and we are coming up with researchers also we have students now slowly we are starting PhD also there a lot of things are coming up now.

Wow that’s so exciting this really is pioneering work that you’re doing in India you’re kind of like the front the front person in the pioneering world of cyber psychology in pacific Asia which is amazing so you are director of cosmic integrated institute of psychology and security I have to read that because I can’t remember and it’s you shortened it to SIPS I think it is so tell me about that and how how you started that and what what it because you just rebranded as well haven’t you yeah so tell me about brand as well so basically SIPS was earlier central India institute of psychological science because I I am from central India the mid of the India basically Nagpur so it was termed in that way and we initially started like to train school counselors and like various workshops and seminars that was the initial purpose of starting this institute but as the cyber psychology thing picked up I saw that every city were demanding cyber psychologists from me and coach also trainers also so we we thought of coming up purely on cyber psychology rather than going for other mental health training so now basically the complete name which is cosmic we have rebranded now central India to cosmic that is the complete world and integrated that’s the integration of psychology and cyber security together and again we have put up security that includes everything right from the e-security to the national security everything is covered in that thing so that’s the logo also you can see there is a logo of I basically I formation is there with the yellow and pink and blue color so that also stands for basically a lot of color combinations of psychology so now the brand rebranding is done in that way that we are a cosmic integrated institute where we are working on psychological things which is connected to national security and the cyber security so we have many things with us we are also working with the army we are now in the process of delivering sessions to the army people the new recruits on mental health especially with the work-life balancing with them so we have many projects around 40 projects are there under CIPS we are doing CSR activities also we have many CSR activities we are coming up with the first free mental health counseling center in India in Nagpur and most probably this is just yesterday only I got an approval it’s going to be the first robotic free counseling center. Wow so tell me about the robotic counseling centers that using an artificial intelligence or how does that work? Yeah so the yesterday only we got an approval for the CSR that you can come up with this thing and they pass me the budget for that thing so I have inquired across the globe but currently we have seen around two or three people are there those who are working on robotic most of them they are working on chat box and basically they are working on open AI system and but I was keen on putting up a robot in the chamber where people can come up and they can just talk to the robot rather than texting with the robot so that was my part so yesterday I got so let’s see maybe within a month or so I’ll be again coming on interacting with you and that’s going to be the first robotic counseling center where people would be putting a VR or robot and all together and non-stigmatic non-biased way they can do the counseling part. So do you think that that people will have a better therapeutic experience with the robots and AI than they would with a human? Do you think the robot takes up that power dynamic that often is in the room when you do face-to-face or even online therapy? Yeah because I was because being from the cyber psychology field I have put up a scope of cyber psychology in all the areas right from the school problems to the mobile addiction to the terrorism around 40 professions are there so one is basically about the gaming specialist or gaming developer and robotic part also so with the AI and cognitive engineering working with the cyber psychologist so in fact I was being pro with this part but again another part is there whether the how is the treatment part whether a person will be more comfortable with robot so yeah researchers say basically people are more comfortable with the robot like when they feel the robot is unbiased is non-judging and there is a lot of information available with the robot he has the precise evidence-based treatment available with trillions of data with him and the most important thing the patient or the client thinks okay he will not disclose this to anybody because he doesn’t know anybody in the society like me being a popular person in our city after my popularity or being with so many schools colleges and NGOs I faced one problem like because of my popularity a lot of people they didn’t turn up to me because they know me they feel I know all my friends they common friends are there so I usually tell my wife I said I am paying the cost for the celebrity for being a popular that a lot of people they don’t turn up to me because they feel I am known to everybody so yeah the robot is not known he’s not a person he he stored every data with him so one part is there and second thing the sensors and slowly gradually the AI along with the technology the sensors which can be used for the pulse and BP and other gradually it’s going to come up so I think robot will be able to assess the facial is able to assess the facial expression which we can miss because sometimes we are into a space we have burnouts sometimes we are not in that state to understand to pick up that point which a person is trying to tell us but since robot has that AI system along with that so you can pick up that phrases so I am going to the research part now to what it but with the psychosis but with something like where suicidal ideations are there or there are emergencies crisis help intervention is there I think there we will not recommend for that thing but the normal problem like relationship counseling trauma little bit issues teenage issues children coming up for various motivational interviewing reinforcements there I think they will be very much comfortable already they are working with chat GPT already they are on Instagram and Snapchat already they are doing it so we cannot reverse them now so it’s better to join them and be a part of the life then do you think that’s an AI will be able to understand empathy in a similar way to human or do you think it’s just that it’s about the phrases that people say and they kind of interpret those phrases in a specific way that then showcase some element of empathy or do you think it’s kind of the tone of voice and those kind of things that the machine learning picks up that they can then kind of do the empathy kind of thing yeah so but here on the so psychosocial perspective and generational science which we can discuss here for two minutes like what I am seeing on my personal analysis and my research like the Gen Z and the alpha both the generations they even lack empathy their sensitivity is down already so when Gen Z they are working with me now just pass out students I see very lack of empathy with them they are not so sensitive what we were as a millennials and some millennials working for the field of psychology they say sir how does it matter if somebody has a breakup how does it matter somebody has died in the family why she is so depressed this is not a big deal they always talk in front of me in this way like we were think used to think earlier 20 years back this is a big trauma she is facing there is a big problem now they say this is not a problem so I think the empathy has already been diminished with the Gen Z and alpha it has been the past story with millennials and Generation X so I think for them those who are even not defined with this empathy part if they are doing it with the robot so they are same each other yeah for a millennial it may be a problem when he sits in front of robot he may be expecting a larger empathy from the robot because he was from the face-to-face generation and from the earlier mobile previous mobile generation now these people are completely on mobile and they they don’t want to confront and come and talk to me on face-to-face for counseling they say why don’t you do online I said you stay in my city just two kilometers away from my house why don’t you come for offline they say I’m comfortable online so already they have chosen that part for the mental health so that’s the reason I shifted in that way okay let’s join them rather than asking them to get the perceptions of adoption of basically millennials and Generation X so that is the reason empathy will be lacking definitely but Gen Z alpha will not recognize this thing I agree with you I think that’s a really good point is that trying to get them into our space of kind of millennial Gen X world of we like face-to-face we prefer talking to people and to shoehorn them into that comfort what we find comfortable was actually unfair on them and it makes it more of a power dynamic and they don’t quite when they’re not they’re not comfortable then they can’t open up so it’s a really good point didn’t think about that yeah wow that’s amazing stuff you’re doing

So going back to your cyber security side of things, I saw that you got Dr Mary Aiken to do a talk with you. She’s one of my heroes in cyber psychology, so I’m very envious that you got her to do a talk. Yes, in fact everybody’s hero.

We all admire her. We adore her, basically, what the work she has done. Yes, absolutely.

So what did she talk about and what did she do with you? Did she help you launch the certificates or what was her role there? So I have a basic protocol like whenever I start the certificate course, so I invite one international guest from the field of cyber psychology. So initially I have invited Linda Kai also from UK. She also was one of the guests.

Oh, another one of the heroes. So Mary Aiken, she also was there. So Rahul Jha from Intech also from ITUC also I invite.

So always I’ve searched somebody who are working the world leaders in the field of cyber psychology and they can come. So she was there as a chief guest for the program and she spoke about the research part about how India and we can, she can just collaborate with us for various things. And we are just in the process of doing something good and asking the Indian government like to come up with some process or program with Mary.

So that last time she said, you invite me for India and I’d like to deliver a session for the Indian bureaucrats and the policy makers there. Oh, brilliant. She’s very knowledgeable about that stuff to have her come and chat to you and your key audience is such a bonus.

So in terms of the certificate going forward, so you’ve launched a few years ago, but you really now growing it substantially. What do you think your vision is for certificates in the next kind of five years? Yeah, I think now the human resource, the workforce for cyber psychology is required across the globe. I was there last year at Japan for the United Nations IGF program.

And there I came to know from many countries that they are not still aware about cyber psychology and they are inviting me to their countries for to deliver or to do something about cyber psychology. So I was very happy to understand that people are accepting this across the globe now, but still the human resource is lacking. So in India now, since I created this awareness now, so many cities here, many universities, they have asked me to start courses.

We’ve come now interacting and been finalizing with many universities in India. They wanted to come up with COE. And since we are tied up with our Rastri Raksha University for this particular title certificate in cyber psychology, so we cannot give this title to another university.

We are trying to put up in cybernetics or some other course there. But now every university, they want to come up with this course, credit courses also. And with human resource development, the schools now, they wanted to come up cyber counselors in school in India, not only the school counselor, but the cyber counselors, those who can treat only the addiction part and the mobile screen time.

In India, there is a big problem going on. The children here are sleeping at morning 5am. The whole night they are awake.

So there is a big problem going on. Sleep is the biggest problem now. And they go to school drowsy, then irritability, anger issues, mobile gaming issues, even a lot of cases of deep vein thrombosis, cardiac attacks, suicides.

It’s on a rampant level everywhere it’s going on. Every day, the front page of any city has one or two news of mobile suicides or gaming addictions. So it’s a big problem.

Even with the gambling part also, younger generations, they have entered into crypto and other gambling, poker and other gambling. So there are also a lot of problems are going on. So now we can say we are on the bombshell at this moment.

It’s going to blast. So every parent they know, only thing that everybody’s looking for a solution. So I’ve been alone, I thought I cannot reach to each and every family.

And just making videos or putting up reels and shots cannot actually solve the problem. It can only orient them about the problem. And the problem is known by everybody that they can see the child throughout the day sitting in a room and playing gaming.

So they don’t need to understand what is gaming addiction, they are suffering from that thing. So we need human resource and train human resource. So that’s the reason this certificate course has a wider scope across the thing like right from the cyber security professional to the psychology students, postgraduates, doctors, school teachers, anybody can do this thing.

And they can initially at least create awareness, they can coach in school, they can go and train in school. And when it comes to the clinical aspect, they can refer it to a psychologist. That is one part.

And once those psychologists, those who are doing this course, we train them specially for addiction and de-addiction part, we have special batches for that thing, like how to make them detox, how to give them alternatives, how to make them more, this is what basically we train them specially with the psychological fraternity. So we have different courses for that. So it’s a big scope all over the world, in SAARC countries, Asia Pacific, European countries, everybody’s saying is that how we can come up this course with our European Union and other places.

Only thing we have to reach through all like people like you and make a consortium partners with each other and come up with these courses. Absolutely. So it sounds like more than anything, you need practical help for families, for schools, for so many different institutions, they just need something practical.

And as you say, there’s kind of anecdotally, people see their children struggling with the phone and struggling with addiction, struggling with suicide. But that and they know there’s an issue, but they don’t quite know how to solve it. And do you find in the mass media that there is a lot of scared stories around mobile phones rather than practical help? That’s true.

That’s true. Everybody’s telling anxiety. Everybody’s creating and inducing anxiety and right from the consumer products to everything.

And the cost effect relationship no one is able to make understand because a lot of solutions can be at home itself. It can be sorted at home like simplest way when I deliver session for the certificate or by workshop, I usually tell them right from the baby boomers to the gen Z and alpha how they behave online. And what are the cyber behaviors? Many problems are sorted because of that they are able to understand we belong to X and Y. So obviously, there is a difference of behavior.

So this is a small insight which can be developed at home itself. So rather than telling them, okay, suicide is happening, suicide is happening, it’s better to tell them why the suicides are happening and what’s your communication role, how you can talk in short to this emojis generation to this short generation. So this is what I think like online everywhere, even in India also with our colleagues and they daily they put up shots and videos, reels and Instagram, indicating the symptoms, they want clients.

So my mission and my vision, I can say my overall contribution to the planet is basically to somewhere bring a social impact. So because I came to know Caroline, and a few years back that I cannot eat more than my hunger, that’s the limited thing I have, I can eat my two spoons of rice or something more than that is always it. So there was somewhere I wanted to contribute to the society, give back to the society.

And then even my child, he’s basically an alpha, he’s a 13 year old child. So he will also be surviving in this society where everybody’s going to be insane zombies. So what type of society I’m going to give it give to them same like what climate has done, we have done the mistakes, our children are facing the climatical problems now.

Yeah, yeah. This is my vision and mission. Like this is the reason I’m moving across the globe, asking people if we are not able to sort it out now in the next five to 10 years, it’s going to be irreversible, same like climate.

Yeah. Yeah, I agree with you. There is an element of and this whole generation that’s growing up now we laying down foundations for them, neurological foundations, if not social foundations and cultural foundations that in a lot of ways irreversible.

And I think growing up because I grew up analytical, so we didn’t have computers when I was growing up, not neither in school or university or in the home. And it’s only in my mid 20s when I got my first mobile phone. And those were the ones.

And it was it was only later on that I kind of got got into the smartphone. So from my perspective, I’d be looking at this generation from the younger generation from it. I grew up analytical world.

So for me to try and understand that is very difficult. So I agree there’s an element of education across generations of children. This is how your parents see things and parents.

This is how your children see things. And let’s find a common ground that we can talk about how technology is changing us and changing how we interact. And with that in mind as well, one of the things I often say to people, especially as adults and parents, is that children watch us and how we use our technology and they often copy it.

So we talk about screen time for them, but we don’t often think about our own screen time and what our children see. And they see this is how you be an adult. You do this with your phone and you don’t look at me.

You just do this and you work. So do you think that has an impact of how we operate our technology as grown ups and how that impacts our children in the home environment? Obviously, but it’s not only the sole reason for children getting into this particular addiction or online behavior, because even those parents, those who are not using the mobile or not been much on the screen, even their children are also basically into the mobile problems. Nowadays, I have so many parents for the middle class people, those who don’t have time for mobile, but they come up with the children, they have mobile addiction with the children.

Because the most problematic thing is the peer group influence. The peer influence is so high outside. They need validation.

They need approval. There are internal needs which are there into the subconscious mind. And they want these needs to be satisfied from the peer group.

So if they don’t belong to that group, they don’t do anything, they don’t belong to that group. So that need of validation, approval from the group, from the peer group is the most problematic thing that is triggering them. So I guess that is the most thing where we need to make them aware.

In our sessions, basically what we do in schools, on the day one and the day two, a lot of parents, they come up to schools and they say, what type of session was conducted? Our children, they came back home, and they were putting stickers on the front camera. And they said, you know, I want to install PUBG. So principals are very happy.

They said, these are my parents, they turn up today, and they said they are happy. So what was the session held? I said, they only, we created the insight. They only, we don’t moral police them then.

We did not tell them not to do, not to do. We only told them what exactly happens in the social darknet, how it goes. So they are quite intelligent enough.

They are 5G now. They are not 3G and 2G. They are 5G.

Their absorption is very fast. They understand the language in a short course. They don’t want lectures and big lectures.

They want, okay, let us know what is the problem. We’ll sort it out. Yeah, I think that’s a really interesting perspective.

So it’s not about telling people what to do. It’s telling them or educating them on the implications and how it affects you. And they make up their own mind and make their own decisions on how to go forward with technology.

That’s fantastic. It’s a great way, I think, to help people, give them tools to make better decisions around technology. So you, there’s so much that you want to achieve and so many things that you want to get done in the next five years.

There’s massive ambitions. How do you think you’re going to make that work? Because as you said, you can only eat, if you can only eat two spoons of rice, that’s all you can eat. So I’m working now and hard on this thing.

I know like maybe a few things will be left behind. Still I have a long way to go. But currently the complete ecosystem or the complete dots, currently it has connected.

So if you see right from the schools, we have a lot of schools here, leading schools of India, those who are running our programs in school. So we have this year’s commitment of 900 workshops. We have companies and corporates, they are doing program for that.

We have government missionaries and ministries, those are working with us. And then we have private sectors that now with the resort part. So currently, the only thing which is left is global aspect.

So globally also now I had been visiting twice or thrice outside and getting a lot of invitations from all. The only thing what I’m seeing is lacking is getting human resource for this thing, a trained human resource, which I think, because otherwise, I will not have a legacy to follow. This will end up with me itself when I go.

So maybe in India, very few people will come up with this thought, okay, this was a field somebody thought about. So second line, to create a second line is becoming a very challenging task for me. And when I create a second line, they feel, sir, it’s not so financially useful.

I’m not getting so much of financial benefits what I get from other fields. So they don’t sustain in that way. And there are no funders, no VC funding.

No one is able to accept it till now also that they will fund this thing. I’m doing it on the bootstrap from last many years. And my own company’s valuation is quite good.

But then also, I’ve spoken to a lot of corporates, those who are, you know, followers of me, but when it comes to cyber psychology, they know the problem is there, but they feel it’s not a commercial viable thing. It’s a social project. They don’t consider still a cyber psychology or psychology to be a commercial venture where we can reach the masses.

So I’m looking forward for somebody who can take under his umbrella, under the corporate umbrella, or the government umbrella. And I’m trying to reach our Prime Minister, I’m trying to reach to the top Home Minister here, so that once they come to know about this part that for how hard I am working on the Asia part. So I think same like has what yoga we have given to the world, cyber psychology will be also a part of India to the world.

Yeah, absolutely. I like the way you put that, because I think that’s true in a lot of countries, even in the UK, really, cyber psychology is slightly more of a social issue than a commercial venture. And it hasn’t quite broken into the commercial world yet in a way that the majority of people recognize what it is and how it can add value to the companies or institutions.

But I think there’s a lot of work that all of us have to do to educate and get people understanding the value that is cyber psychology and the value it adds to humans, to culture, to society. So I think, yeah, the work you’re doing is phenomenal in India. And we all need to follow your example and make cyber psychology a lot more commercially viable, because then it becomes a generic knowledge base rather than just a little social project and well done you.

So well done. Well done for all the work you’ve done. Thank you.

Thank you for the kind words and appreciation. It means a lot. Basically, it is it’s hard work being a pioneer in any field.

And this is a really tough one, because there’s so many people who are crying out for help. But how do we actually get the word out to them and give them the help they need, but also make it financially viable? Because it’s a lot of hard work to be a pioneer. It takes a lot of energy.

So well done. Are there any other things you want to kind of chat about that you haven’t spoken about? Because you’ve spoken about lots of amazing things that you’re involved in. But is there anything that you haven’t covered yet that you thought, oh, I really want to just chat about this? So I just wanted to say like a lot of people, they feel like when it comes to the term cyber psychology, they think about cyber addiction and they feel it is restricted to cyber addiction itself.

It’s not so cyber. Cyber psychology has bigger spectrum than the cyber addiction itself. So right from digital psychology, right from the marketing, consumer psychology, behavioral economics, and the most important thing, which is a national and international concern for everybody is basically the cyber radicalization and cyber terrorism and cyber warfare.

This is the most important thing which we need to understand. So I think there we require a lot of people who understand the geopolitical aspect as well as the psychology and cyber aspects together to make it a country safer, the world to be safer and peaceful, because the war now is not basically one-to-one, the drone war and the robotic war and the cyber war is coming up now. So it’s very difficult now in coming days, in the next generation, Gen Z and beta generation, they are going to see a very challenging things when it comes to the climate as well as to the internet, because any time it’s going to get collapsed.

So India, basically it is the cyber crime is going up more than around 300% and millions of millions daily swapping of money is going on. It’s getting swiped off. So and the detection is also very less, less than 1%.

Conviction is less than 1%. So we need a lot of professionals now. Eight lakhs professionals are required in India for cyber security.

Consider about the world. It’s a scope there basically when it comes to the employability part. A lot of people can get employed.

But when it comes to national security, because that makes the world peaceful. And so I have one student now, she is from Syria and she’s doing a cyber psychology course. She’s telling about how she’s a Brazilian basically and she is staying in Syria.

So she’s telling how they are suffering there. It’s so disturbing listening to things like what’s happening there. But we are not aware because whatever has been shown to us, we see only that part.

The same may happen to the children also. I think now it’s all about narratives. It’s all about the storytelling.

Whose stories and whose narratives are better than manipulative. So there the cyber psychological aspects can be used and the new generation, those who are not able to find the credibility of any news, fake news and other things, the deep fake AI and other parts. So if they are trained about this thing in schools, colleges, or even as a professional, I think we can have a new peaceful world under the cyber psychological aspect.

Yeah, I agree. And it is, I think the biggest challenge is human resource. Is just to get people who are passionate about this and get them trained up as soon as possible.

We really need resource all over the world. All over the world. Yeah.

And it sounds a bit shallow to ask you a really silly question about which book you’d most recommend to anyone in cyber psychology. It’s just because all the stuff you’re doing is so amazing. And now I’m asking you which book you’d recommend.

Seems very shallow question. We have all the common answers. We all know that we have all been following Mary and the cyber effect book and all these books written by Mary is awesome.

That’s the basically the holy book of cyber psychology. We can say initially the start of cyber psychology. So that’s a big for the bigness.

It’s good. I’ve also authored one of my book called wired for wellness been published by the Adroid publishers and we have unveiled it in Japan last year. So that is for the parents, teachers, and students to understand the basics of cyber psychology.

So right from the evolution of cyber psychology, the generation, the chemical responsible case studies, and brain and mind, how it works online. That is about that book in a very simple language. So, but I will recommend anybody who wants to start, should start with Mary Eakin’s book so they can have a love for cyber psychology.

Yeah. That was the very first book I ever read on cyber psychology and I was absolutely hooked from page one and it just, yeah, just gave me such a passion for the subject. So yeah, highly recommended.

Thank you so much for all your time and for giving us some insight into what you’re doing in India. It just sounds like you are completely exhausted with all the things that you’re doing, but still have so much energy and passion for spreading the word and getting people on board and getting them, building up the knowledge of what cyber psychology is to help every single person, every single generation. So thank you for all that you do in India for the field.

I just thank you also for inviting me and so that my voice can reach to the other side of the world. And this is a constructive side of cyber psychology, like we are doing it online. So this is the positive part of that thing.

Both points up both the sides. And with your appreciation words, I’m really encouraged. And these words makes me more energetic to work more hard and to make it more applicable and bringing us a social impact.

And that’s the reason I’m trying to connect all the dots from the world and inviting them, all of them to India and see how we are working here and how we can bring an impact. Same like the yoga, which is now running completely all over the world. Same thing we wanted to come up with India also.

Brilliant. So thank you so much for all your time and for joining us on Confessions of a Cyber Psychologist. Really looking forward to getting updates of all the things you’re going to be doing over the next couple of years.

And we’ll be sharing the links to the certificates that you’ve got in India and all the Facebook page and your LinkedIn page and all the other exciting things you’ve been doing and your book. Yeah, sure. I’ll be sending you the book also.

Yeah, that would be brilliant. Thank you so much for your time. Thank you.

Thank you.

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The Habit Revolution – Dr Gina Cleo

The Habit Revolution is a science-backed approach to how habits are formed, how less desirable habits can be changed and how positive habits can be reinforced. 

The book summary talks about it being ‘Beyond Atomic Habits’. Atomic Habits is a bit more case-study based. The Habit Revolution is more science-based. It is a deeper-dive version of how to change habitual behaviour that takes you into the how and why – helping to reduce the blame and guilt that comes from unhealthy habitual behaviour and providing many more psychological and behavioural tools and techniques to help with positive change.

If you want advice on how to make tiny, manageable, realistic changes that compound into large life-changing habits and behaviour, this book really is a revolution.

Dr Gina Cleo has a number of videos that you can watch on her YouTube channel, which can be found here.

Below is her showreel that gives you a flavour of the information she reveals in the book.

About Dr Gina Cleo:

Dr Ceelo is a leading expert in habit change. You can read more about her and what she does on her website

ADHD and Gaming

The link between ADHD and Online Addictions

Does spending lots of time online cause ADHD?

Directly. It seems not.

Spending time on digital devices does reduce your ability to focus and concentrate and excessive use can cause symptoms similar to those displayed with ADHD, but using a device will not ‘give you’ ADHD.  

Indirectly. It seems to. 

According to Gabor Mate, ADHD is a coping mechanism that children develop when there is limited connection with their primary caregiver does not, or is not able to, respond to their immediate need for care, reassurance and comfort. 

If a child does not receive an appropriate level of comfort, eye contact and their basic needs met, the child turns their focus inwards to achieve the comfort they need. It is this inward focusing that wires the brain in a non-neuro-typical way. 

Historically, it was those parents who were overly stressed, emotionally overburdened or in a state of survival that did not give them the emotional and mental resources to extend the care and 1-2-1 attention a young child needs to feel secure and safe in the world. 

However, since the launch of the smartphone, how many parents of young children do you see staring at their mobile screens while their young children are seeking or needing their attention? 

There has been a dramatic increase in the number of children who are being diagnosed with ADHD, especially since the beginning of 2020. Is it just that we have more awareness of the condition and therefore a better ability to spot and diagnose it? OR are there simply more care-givers who are more distracted than ever before? 

Does ADHD predispose you to addictions?

Directly, it does seem to.

Those with ADHD have lower overall levels of Dopamine – the anticipation-feel-good hormone. Spending time online including scrolling through social media, gaming, gambling or pornography all contribute to regular, tiny bursts of Dopamine into the system.  

In their book ADHD 2.0, Dr Hallowell and Dr Ratey state that, ‘addiction of all kinds are five to ten times more common in people who have ADHD than in the general population.’  They talk about an itch that can only be scratched in certain ways. From a positive perspective, this leads to ‘adaptive, worthwhile and sustainable’ creativity, but can also lead to ‘maladaptive and destructive’ behaviour and addictions. 

There are socially acceptable forms of addiction and socially unacceptable forms of addiction. Online addictions vary by category on the spectrum from social media scrolling to gaming, gambling and pornography (to name a few).

All are driven by the same Dopamine itch that needs scratching (to a greater or lesser degree).

So what can we do about it?

If you have been diagnosed with ADHD or suspect you may have ADHD, here are a few things you can try:

  • Find a coach or therapist who works with adults who have ADHD to help you find different ways to manage the itch and find more creative outlets to express and capitalise on your inherent natural talents. 
  • Experiment with several external ‘real world’ activities that will help you build a local community and get you exercising.  Increasing your coordination and creating muscle movement is shown to help a number of those diagnosed with ADHD.
  • Actively seek to build stronger in-person relationships. Those who have ADHD thrive better in strong communities and have those around them who love, protect and care for them.
  • Go on a digital diet. Work with others in your household to create tech house rules that purposefully limit the amount of time available to spend on digital devices. 
  • Delete the apps from your phone that are the hardest for you to resist. Having extra barriers in place that increase access friction to apps or websites, decreases the easy access to the mini-Dopamine hits. 

In the above video, Dr Gabor Mate talks about the conditions that impact the development of children that lead to ADHD (and impulse regulation circulation and capacity).

In the below videos, Dr Hallowell talks about changing the narrative from disability and disorder to a fascinating trait. In the book he wrote alongside Dr Ratey (ADHD 2.0), he talks about ADHD being a person’s superpower.

He views ADHD as having a racing car brain with bicycle breaks. A fabulous analogy that helps those with ADHD to find ways to maximise their superpower.

Digital Dieting

Digital dieting is better than digital detox

The New Year is often filled with resolutions on how to be better, do things better, achieve more, go more places, do more things…

Often our annual resolutions come with one or another form of ‘detox’ that we hope will change our habits and ways of ‘doing life’.

After a bit of effort (and an attempt to bolster our willpower levels with super-human feats of determination) it is not long before ‘life’ gets in the way and maintaining our resolutions becomes too much hard work.

Without always realising it until we’ve picked them up again and subconsciously slipped back into old automatic habits and behaviours.

Anecdotally, a lot of us know that we spend too long on our devices and in front of a screen. We open an app and get lost of hours, afterwards regretting the time we could have spent doing something else or being somewhere else or talking with someone else.

We also either recognise or sense that we are losing focus and attention – both at work and at home. Johann Hari investigates this in his book ‘Stolen Focus’.

A recent Guardian article feeds back on research questions they put out to the public on how much time they felt they spent online. It seems a lot of us are in the same boat – feeling that we are consumed by our digital media and are more addicted than we’d like to be. From the article, you can sign up to their weekly newsletter, where you can receive tips and tricks on how to ‘break up with your phone’.

This could be an interesting series to engage in, but with a caveat that making longer-term changes to your relationship with technology is not just about ‘breaking up with your phone’, it is also about understanding what is driving your relationship with and using your devices (and apps).

Digging below the surface of our behaviour can have interesting consequences. Our excessive phone use could be:

  • a means to mitigate loneliness
  • an escape from reality
  • an inability to be bored
  • a fear of missing out
  • a way to signal your identity to others (especially if the technology is new)
  • etc

Like any other potential addictive or compulsive behaviour, understanding the underlying cause of excessive digital tech use can empower you with more of a chance of overcoming the addiction/compulsion and making a lasting change.

A better option than engaging in a digital detox is building better digital habits and finding ways to reduce digital engagement – much like limiting calorific intake if going on a food diet. James Clear’s ‘Atomic Habits’ book could be a good place to start in building your personal digital habit changes.

Putting boundaries in place that reduce our access to a device, app or game can be very helpful in reducing the amount of time we spend engaging in digital habits. An example would be removing social media apps from your phone, but leaving them on your laptop – providing an extra few steps in the process of accessing the content can reduce your use. A time-based boundary could be only allowing yourself access to social media during your train ride home from work. 

A short-term digital detoxes has its place in showcasing the effect the behaviour has on your life – both in terms of what you are missing out on in ‘real world’ interactions, but also in how that behaviour is making you feel from a positive and negative perspective. In her book ‘Dopamine Nation’, Dr Lemke talks about the benefits of short-term detoxes (even a 24-hour detox) as a way of highlighting the impact the behaviour has on your body and mind. 

However, creating a strategy and building actionable steps into your daily life is a much better longer-term solution. From a digital perspective, think through things like: 

  • what notifications you will allow to remain on
  • how much time you spend with your phone in your field of vision/nearby
  • whether you check your work emails after hours
  • what apps you have on your phone (including social media)
  • if your phone goes with you into the bedroom at night
  • what ‘rules’ you have around phone use in social settings
  • if you reach for your phone while waiting for someone or something
  • if you go anywhere without a phone – so you have time to re-engage with others/nature/etc.
How to Break Up Article Header

How To Break Up With Your Phone – Catherine Price

The book starts with an anecdotal account of an ongoing relationship Catherine has with her phone. It is an insightful look into how most of us are with our devices.

Catherine uses the analogue of a human relationship to aptly describe and talk through how we pour our time, attention and energy into our digital devices. An apt analogy – as for many of us, a smartphone has mostly replaced the physical, human relationships we have with others. 

Part 1 of the book outlines many reasons why you should spend less time on your phone.

It also helps you understand what is going on with your brain, hormones and sleep when you use your phone regularly and consistently. 

It is a great set-up for Part 2 that takes you through a day-by-day plan to help break that constant phone habit. 

I regularly advocate that a Digital Detox is normally as effective as another resolution or life goal. It’s all good intentions – and then life gets in the way. 

Catherine Price makes a good point about a Digital Detox giving you an insight into how much our phone is impacting our lives. By stepping away from it for a period of time, we can look up and notice what we’ve given up by looking down at a screen.

Saying we are going to spend less time on our phones is a different concept from going through a structured plan that gives you a step-by-step guide that walks you through the process and helps keep you on track. 

If you have ever thought about doing a ‘Digital Detox’, this book is worth a) reading and b) following the 30-day plan. 

However, my suggestion is to use this as a stepping-stone, not a one-off, into a healthier relationship with your technology. Use it as a way to train yourself on how to manage your day in a more focused, present way – kind of like 30 days of spa treatment for your mind and attention.  

You can get a glimpse into the book through these YouTube videos. 

Her point in the first video, which I also speak about often, is that if we do not pay for the product, we are the product. 

Social media business models are about making money from what you see in the advertising space they sell to the highest bidder. 

By stepping out of that world more often, we become less of a commodity to BigTech and more present in the real world.

About Catherine Price:

Catherine Price is a journalist and author. You can read more about her on her official website here

Her book How to Break Up with Your Phone is one of two she has authored including The Power of Fun

Digital Detox Dry January

A Digital Detox is as effective as a Dry January

There is a debate amongst academics that bubbles below the surface as to the existence of digital addictions. Some research finds a rationale for it, and other research doesn’t. 

When speaking about digital use, I often compare digital technology use in a similar way to the consumption of food or even alcohol – although food is probably a better comparison for office-based workers as it is very difficult to earn a living this way without using digital technology to do so. It is unlike alcohol in that it is generally possible to find ways to abstain from alcohol without forfeiting income as a result.

We know that healthy food can be over-consumed, become obsessed over or become a source of control. Unhealthy food can be indulged in (or even eaten on the sly) and food can be eaten alone or shared and promote social engagement.

In the same way, digital tech that is good for you can be overused, obsessed over or feel controlling. Unhealthy digital tech use has a number of negative emotional, mental, physical, relational and social consequences.

I would argue that digital tech can be as addictive, and controlling, as any other behavioural addiction, such as gambling, porn or food. We are human. In our search for happiness and pleasure, we seek ways to satisfy our desires, comfort our anxiety, and help us escape from reality. When a substance, situation, person or activity gives us the relief we are seeking, it is easy to slip into repeating the behaviour or consuming the substance that helped us in the past.

When we recognise that something has become a life-crutch or we realise we are over-indulging, we can either justify the action or seek ways to reduce the behaviour. We often use ‘gateway days’ or events to start a new behaviour, such as, ‘Monday I’ll start my new diet’, or, ‘after my birthday I’ll stop drinking so much wine at night’, or, ‘I’ll do a Dry January reset and after that I’ll be able to keep my wine consumption down to a glass a night’.

But these things rarely happen.

Unless we recognise and sort out the underlying causes of our behaviour, and set about making small, conscious, consistent adjustments to how we do things, it is difficult to change longer term behaviour.

So, attempting to do a Digital Detox for a few weeks (or even a few months) is likely to showcase the impact that digital technology has on our body’s, minds and behaviour, it is not likely to change overall digital behaviour unless we take purposeful, strategic and practical steps to change our daily use of our technology. In the same way that embarking on a ‘Dry January’ showcases the benefits and negative consequences of excessive social or solo drinking. 

Most of us probably spend far too long on social media platforms – around 2.5 hours a day. This is more than the time we spend eating, and about 1/3 of the time we should spend sleeping each day.

A recent article in The Conversation suggests that a social media detox is not as good for you as you may think. Social media has its advantages and disadvantages. Each platform has morphed dramatically since its original inception as the business model changes and investors/owners coffers need to be filled.

In the same way that each of us needs to investigate the impact of our food and alcohol consumption on our physical (and mental) health and wellbeing, we each need to analyse the impact of our digital technology use on our mental (and physical) health and wellbeing and take steps to change that behaviour. Radical changes or complete abstinence is a difficult way to change behaviour. Slow and steady habit changes and daily choices are often a more sustainable way to impact behaviour.

A great book to read/listen to around habit change is James Clears ‘Atomic Habits’. He provides a number of practical ways to make radical, sustainable changes a micro-step at a time. 

One of my favourite suggestions is to make changes your environment and make it more difficult to indulge in unhelpful behaviour. Removing social media apps and work emails from your phone may cause enough friction (i.e. having to power-up your computer) to reduce the amount of time spent looking at your phone and increase the time spent with others. It also frees up more time each day to spend doing other tasks that are more enjoyable and personally rewarding.

2311. Rituals Rhythms and Routines

Rhythms, routines and rituals

We are creatures of habits and patterns. We celebrate life stages, mark significant events and have weekday and weekend schedules that we generally stick to. 

We make similar meals and go on relatively similar holidays. We wake up, eat and go to bed at a similar time. We form habits and patterns to help us manage our day-to-day lives. 

There are a number of reasons for this. A few of these are: 

Automatic (subconscious) behaviour

Learning and mastering new skills takes time and energy. If you think back to when you were last learning a new skill – like how to drive a car – you had to actively think about: ‘seatbelt on before starting the car’, ‘lights on after dark’, ‘check mirrors before changing lane’, ‘indicate before turning’. It was nerve-wracking, required intense concentration and was rather tiring.

After a few years, you do these activities habitually, and automatically. You don’t really have to think about it. How often do you find yourself driving down a familiar stretch of road and don’t have any memory of the previous five minutes of driving time? 

To conserve energy and to free up brain capacity for other activities, we naturally develop ‘muscle memory’ for a task and automate as much behaviour as possible.

This is partly why changing habits requires so much time, effort and energy.  

Meaning making

Being part of a community where you have at least one thing in common creates a sense of belonging within that group. It is grounding and engenders meaning and purpose. 

Rituals and rules give a group structure and boundaries to operate in and allow for progression and growth within that group. 

Belonging is an important human need. This is why solitary confinement and ostracisation are such harsh punishments. 

A group’s rituals and being recognised within that process is an essential element of group belonging. 

Beginning, middle and end

Everything in life has a beginning, a middle and an end. A number of these events are either recognised, celebrated or mourned.

Nature has ebbs and flows, night and day, winter and summer. These are the natural rhythms of life. 

What does this have to do with Digital Technology?

Amongst a host of ways digital technology has affected and enabled a disruption of these rhythms, rituals and routines, there are two that we can easily amend.

The first is a bit of an obvious one: sleep disruption

Many of us are still looking at a screen well into the evening, and sometimes late into the night.

  • We know that the blue light emitted from screens interrupts the melatonin production that helps us to sleep.
  • Even if you do have a screen on night-time settings, your brain is activated and stimulated by the app, content or program. It takes time to slow down brain stimulation enough for it to fall into sleep mode.
  • If you are looking at work and emails late at night, the emotional stimulation from the project, message or sender can increase fight or flight hormone levels that reduce the ability to easily fall asleep.

Matthew Walker, in his book ‘Why We Sleep’, suggests that we should turn off all screens at least two hours before we are due to go to bed and not allow any devices into our bedrooms.

The second is a more recent ‘invention’: remote and hybrid working

Research during the Lockdowns showed that most remote workers started their working day at the same time as they had originally left for work and continued until the time they arrived home from work. The research indicated that these workers showed no indication of improved productivity levels – despite working that extra amount of time each day.

Another research study showed that working parents, who needed to leave work at a very specific time, were more productive than those who didn’t. They knew they had limited time to get the work done, so were a lot more focused during the workday. 

We generally tend to get something completed within the time allocated to the work. If, for example, we have five hours, we tend to procrastinate and do the majority of the work within the last hour. If we only had an hour to get the same work done, we tend to get it done within that hour.

We also know that the commute to and from work is a time that we allocate to ‘transitioning’ between our home selves and work selves. It helps us to mentally, emotionally and physically delineate these two life realms and responsibilities, and helps us to better focus in each space.

We need to create rhythms, routines and rituals. Replicating the activities we normally engage in during our commute is a great way to engage our brain in this transition. If you normally read a book on a bus/train to work, sit in a comfortable chair at home and read a book during your traditional commute time. If you listen to music in the car, find a space at home where you can sit and listen to music. If you normally cycle or walk to work, cycle or walk around the block.

The key in all of this is to keep your body and brain within a work-home ritual and routine that gives you the mental, emotional and physical capacity to delineate between these two life realms. It may just be one of those key things that keep you focused and productive during your work day.

Atomic Habits Article Header

Atomic Habits – James Clear

Updated: 20 December 2023 

A book that flies in the face of ‘quick fix’ solutions, and probably one of the most insightful books on how we build and how we can change our habits. 

We all have habits we’ve picked up[ from those around us, life circumstances, coping mechanisms and self-limiting beliefs. Some of thse are useful and others range from not useful to downright bad for us. Some habits help us and some inhibit us. 

If you can’t seem to make a break-through in areas you really want to amend or improve, this may well be the one book you need to change that cycle or spiral. 

May 2019 Interview at London Real

In an interview with Brian Rose at London Real, James talks through some of the insights he spent 6 years researching. Although he covers a number of elements within his book, there is a lot of detail (including actionable steps to take in building strong habits) that he does not cover.  

Reading/listening to his book is essential for gaining a depth of insight into habits and how to change undesirable automatic behaviour that could be detrimental to your health and life goals.  

A few insights covered in this interview:

  • A habit is: a behaviour that has been repeated enough time to be more or less automatic – so things you can do without really thinking about it.
  • It’s not just luck / natural predisposition and not just habits that determine success in life. However, one of these things you have control over. The most reasonable strategy to take in order to achieve what you want is to focus on controlling your habits.
  • Your outcomes in life are a lagging measure of your habits. The things that most need to change are the habits that proceed the outcomes you want to achieve.
  • Small habits don’t transform you overnight, but every action you take is a vote for the type of person you want to become.
  • Your habits reinforce a particular identity – either positively or negatively.
  • True behaviour change is identity change. The goal, therefore, is not the outcome you require, but a skillset that enables you to be the type of person you desire to be.
  • The things that often separates you is not your physical gifts, but your ability to practice, to get out of your own way, your mental approach etc.
  • In automating behaviour, you can do regular tasks more quickly while using less mental energy, and also save time, to do so.
  • Bad habits often involved immediate gratification, the rewards of good habits are often only seen in the future – the cost of your good habits is in the present and the cost of your bad habits is in the future.
  • Good habits become easy habits when you can find joy in delaying gratification.
  • If you learn the right (credible) story to tell yourself, it becomes easier to maintain that over the long run.
2023 Fast Forward Conference Presentation Summary

If you do not want to sign up to London Real so you can watch the interview, the presentation at the Fast Forward Conference is a more recent (and shorter) version of the same information delivered by James on (some of the) Atomic Habits.  

A few of the key messages are expounded more fully in the book, but here are some topline take-aways that may help you start thinking about the digital habits you currently have, and how to start making some ‘small win changes’ that can lead to bigger life goals wins as the habits embed.  

  • The aggregation of marginal gains: you don’t need to make sweeping major changes in order to win big. By making small, compounded (1%) improvements on a daily basis, you can change the overall trajectory of your future in a positive way. Resulting in “The Compound Interest of Self-Improvement…time will magnify whatever you feed it”. 
  • “If you are struggling to improve, the problem isn’t you. The problem is your system”. We struggle to change if we have the wrong system to be able to change. Setting a desired goal is easy. The hard part is building a system of behaviours, that you then execute, to carry you towards achieving the goal. Your system is the collection of daily habits that you follow that are designed to deliver results. If you want to change your results you need to change your systems (i.e. daily habits). 
  • Your only rational/reasonable approach in life is to focus on the elements that are within your control. It’s up to you to build the habits that can get you to the goal you wish to achieve.  

A habit can be broken into 4 different stages:  

  1. Cue: Trigger that tells your brain to initiate the habit – something that gets your attention. 
  2. Craving: Your brain then starts to make a prediction (automatically) of what may happen in response to that cue. 
  3. Response: The favourable meaning that you give towards the engagement in that behaviour. 
  4. Reward: The satisfying element/the cost of engaging in the behaviour  

 The 4 Laws of Desired Behaviour Change. Make it: 

  1. Obvious – the cues of your good habits need to be visible, available, or get your attention. 
  2. Attractive – the more appealing/enticing it is, the more likely you will feel compelled to do it.  
  3. Easy – the more frictionless/easy a habit is to do, the more likely it is to be performed. 
  4. Satisfying – the more rewarding it is, the more likely you will do it again in the future.  

 If you want to break a bad habit, then reverse these laws. 

Digital Minimalism Book Review

Digital Minimalism – Cal Newport

I first came across Cal Newport when I stumbled across his book Deep Work.

As a Computer Scientist who graduated from MIT and then a teacher of others who engage in computer sciences, I found it fascinating that he didn’t have any social media accounts and encouraged time away from digital technology. 

It turns out, he is right about our human need to protect our attention and focus as one of our most valuable personal resources. He suggests in Deep Work that those who are better able to focus for longer periods (a skill on the decline) are the ones most likely to succeed in the future and become the most sought-after professionals. 

The underlying premise of Digital Minimalism (Choosing a Focused Life in a Noisy World), is to highlight the value of moving from a mindset focused on Digital Consumption to one focused on Digital Use. 

What I mean by this is: becoming more intentional about how you use your devices, gadgets and apps for your personal and professional benefit while minimising the attention capital extracted by Big Tech from your valuable day.

Cal’s books are always well researched and logically presented in a way that builds a solic argument and reasons why.

He provides a convincing argument for resisting and pushing back on the lure of remaining a consumer of the attention economy – mindlessly scrolling social media and news sites, getting lost for hours in whatever the algorithm churns up – but rather using digital tools for what you can intentionally, productively, efficiently extract from its use, and then letting it be. 

He talks about developing a ‘Philosophy of Technology’ – how you use technology ‘as part of a life well lived’ – and being intentional about the technology that you use to support and amplify what you are doing and to improve your productivity and focus – rather than handing your time, attention and focus over to Big Tech so they can add profit to their bottom line.

If you do not pay for the product, you are the product. The business model for online media is to secure revenue through advertising. What they sell is your attention. 

The main focus of Digital Minimalism is not about removing technology for the sake of having less of it. It’s about digitally decluttering, about creating rules around how you use your technology and apps for improving your life and ultimately about ‘doing tech on your terms’. 

The book’s final section provides some useful options for helping minimise digital distractions. Some may work for you, some may not.

Anything is worth trying if it helps you regain control of your digital tech use and let technology work for you to increase overall productivity and lifestyle while minimising the negative aspects it can have on your attention, time, physical and mental health and in-person connections.

You can watch Cal Newport review his book on this YouTube video. 

About Cal Newport:

According to his YouTube channel descriptor: 

‘Cal Newport is a computer science professor at Georgetown University and is also a New York Times bestselling author of seven books, including, A World Without Email, Digital Minimalism, and Deep Work, which have been published in over 35 languages. In addition to his books, Cal is a regular contributor to the New Yorker, the New York Times, and WIRED, a frequent guest on NPR, and the host of the popular Deep Questions podcast. He also publishes articles at calnewport.com and has an email newsletter.’

Do we control technology

My Little Therapy Box – technology and individual well-being

How technology impacts our individual well-being

27 November 2021 (Pre-recorded online video presentation at the Annual Mental Health Conference) 

My Little Therapy Box

Pre-recorded online video presentation at the Annual Mental Health Conference: 27 November 2021

How technology impacts our individual well-being

Topics Covered: 

  • What is CyberPsychology
  • The Remote / Hybrid Working Model
  • Workplace Norms
  • Working Parents
  • Busyness and Email Expectations
  • Our Brains are Malleable
  • Embrace Individual Personality Differences
  • Create Boundaries Between Home and Work
  • Use Strategic Technology Layering
  • Create Better Tech Habits in Personal Time
  • Managing Zoom Fatigue
The right to be forgotten from social media

The right to be forgotten

Updated: November 2023

Although many think that our actions and reactions online are anonymous, using a device that locates us via our IP address means that we aren’t anonymous at all.

The rising awareness of Western cancel culture (that includes the silencing of both historical and contemporary citizens) has made many (but not everyone) more aware of their online actions and reactions.  

Additionally, those generations who have grown up in the digital era may have posted (or their parents/guardians may have posted) things that no longer represent them. 

In previous eras, the things we did, said and fervently believed disappeared in the mists of time and memory. Not so much anymore. Douglas Murray’s ‘The Madness of Crowds’ and Jon Ronson’s ‘So You’ve Been Publically Shamed‘ showcase examples of how easily it is for both celebrities and everyday citizens to be trolled, shamed and embarrassed for current and historical posts that never go away.

AI algorithms have added another level of complexity to the perceived privacy of our online actions. Social media company business models are set up to maximise screentime-based advertising revenue. As the saying goes, “If you do not pay for the product, you are the product”. So, we are drawn into habits of spending longer periods online than we otherwise think we ought to, and get drawn into conversations we probably shouldn’t. 

So, the right to be forgotten has become a rather important topic to explore – and involves the clash between The Right to Privacy, The Right to Freedom of Expression, Freedom of the Press and Censorship of Big Tech. 

Not everyone in the press is delighted about the EU’s 2014 ruling on a Spanish case that allows an individual the ability to request that Google remove links to information about them e.g. as pointed out by James Ball of The Guardian some articles no longer appear in the UK version of Google’s search engine.

The EU case has set a precedent (as explained by Charles Arthur, also of The Guardian), that applies specifically to Google in Europe but not to European news websites. This is because journalists and the media are protected under the European data protection law as part of media outlets. Google has opted to be classified as a Data Controller, so falls under the EU GDPR laws that protect the integrity of information about people. 

So, do individuals have a ‘right to be forgotten’? Yes and no. Applications can be made to Google to request that links to articles or information about them be removed from their EU search engines. This can mean that those who may have received a criminal record in their youth but have subsequently cleaned up their act and searched for a job may have a better chance if Google Europe ‘forgets’ them. It can also mean that celebrities are able to remove reputation-damaging information from any search about them. However alternative search engines, such as Duckduckgo, or alternative country versions of Google will still include links to the information in their search results.

Mary Aiken (a Forensic CyberPsychologist) in her book The Cyber Effect’ talks about leaving digital traces wherever we go on the internet. Probably the best way to avoid any negative publicity is to become more conscious of what you post online. It is also a really great reason to spend more time with people in person and a little less time online. 

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iGen – Jean M. Twenge

iGen is that latest in a series of books Jean Twenge has written based on her decades of research into generational differences and the impact of technology on younger generations.  

Her iGen book outlines her most recent findings on the younger generation having grown up as ‘Digital Natives’. Like the interpretation of any research results, she makes some insightful links between the introduction of the iPhone in 2007 and the behaviours and mental health of the younger generation. 

Although there are a number of critics of the conclusions she draws from her research, there are stem startling warning bells we should all take note off to some degree.

About Jean Twengi:

Jean Twenge is a professor of psychology based at San Diego State University in the USA. She is a leading expert and researcher on how technology is changing the way children and teens are behaving in addition to generational behaviour and childhood development. She has a number of concerns about the adults of the future. 

She has written a number of books including: 

  • iGen
  • Generation Me
  • The Narcissism Epidemic

Go directly to her website or follow her on Twitter