Want to Change Your Life? First Change Your Algorithm

It's easy to forget that what we see online isn't random. It's curated - often by algorithms designed to show us more of what we engage with.

Every like, every click, every lingered second sends a tiny signal that says: "More of this, please." And those signals add up, creating a personalized world that can either expand or shrink our view of what's possible.

Research shows that algorithms on social media can reinforce selective exposure, meaning the more we interact with certain types of content, the less likely we are to encounter alternative perspectives or emotional tones (Cinelli et al., 2021).

In other words, what we click on doesn't just reflect what we’re interested in—it shapes what we become interested in. If we aren’t mindful, our digital lives—and by extension, our emotional lives—can become an echo chamber of fear, anger, or despair without us even realizing it.

We often talk about the saying "you are what you eat" in regards to physical health, but it also applies to mental health.

Repeated exposure to emotionally charged content, especially negative or sensationalized material, can heighten stress, anxiety, and hopelessness (Marwick & Lewis, 2017). It primes the brain to be on high alert, scanning for threats even when none are immediately present.

The good news? Neuroplasticity - the brain's ability to rewire itself based on experience - isn't just a buzzword, it's real. What we focus on, we strengthen (Doidge, 2007). If we can accidentally train our brains to expect the worst, we can also intentionally train them to notice hope, humor, and beauty.

One of the simplest and most powerful steps you can take towards a better mental diet is to click consciously.

Each time you like, share, or even pause longer on a piece of content, you are shaping what your brain will be offered more of tomorrow.

It might sound small, but over time, these micro-choices can build a macro-shift in how we experience the world.

There'sa concept from positive psychology called the broaden-and-build theory (Fredrickson, 2001) which suggests that positive emotions, like joy, awe, and gratitude, broaden our awareness and help us build lasting psychological resources.

In contrast, negative emotions narrow our focus, keeping us locked in survival mode. What we consume online isn't just entertainment; it's emotional input that either expands or contracts our ability to engage with life creatively, courageously, and compassionately.

If you're feeling stuck in cycles of doom, dread, or just plain old disconnection, here’s where to start:

1. Audit Your Input

Take five minutes to scan your most-used social media feeds. Ask yourself:

• What emotions does this content evoke in me?
• Does it leave me feeling energized, connected, inspired—or depleted and small?
• Unfollow or mute accounts that consistently drain you, even if they seem important or popular. Protecting your attention isn’t ignorance; it’s intentional living.

Seek out accounts, newsletters, podcasts, and creators that align with the emotions you want to feel more often. Some questions to guide your curation

• Who makes me laugh without punching down?
• Who inspires real, grounded hope, not just toxic positivity?
• Who challenges me to think more deeply without making me feel hopeless?

Think of it as what some have started referring to as "bloomscrolling" or intentionally planting seeds of curiosity, beauty, and humor in your daily feed. The more you nurture those seeds, the more your mind grows toward joy, wonder, and possibility

Changing your algorithm isn’t just about technology. The people you spend time with, the books you read, the environments you immerse yourself in. These are all “feeds” for your brain.

Be just as mindful about who and what you let shape your inner landscape offline as you are online. Sometimes the most powerful algorithm shift is as simple as spending an afternoon in nature instead of another two hours online.

If you're feeling overwhelmed, disillusioned, or just plain exhausted by the noise, don't beat yourself up. And don't resign yourself to it, either. Start small. Start with your next click. Start by feeding your brain things that lift, stretch, or soothe you, even just a little. Every moment of "bloomscrolling" - choosing lighter, brighter, more life-giving inputs - plants seeds that can shift your whole inner landscape. And yes, believe it or not, research shows that even looking at cute pictures of baby goats (and other adorable things) can actually boost focus and productivity

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