Taara Smith wanted to become a learning expert. However, her path to a career in instructional design was winding. “I’m a military spouse whose career was in the provincial government. This required me to leave a successful career in Alberta and rebuild a career in B.C. when we relocated. When I found myself in Ontario having to rebuild a career again, this seemed like the perfect opportunity for change. I needed a new career that matched my needs and interests. I loved training staff, and after researching the field, I knew instructional design was the right fit for me,” recalls Taara. “Although I had relevant experience, I wanted to pursue further education to demonstrate I had the necessary academic foundation to pursue this specialization. I considered getting a second degree in adult education or pursuing a Master’s degree, but neither of these options were the right fit. I didn’t really need another degree. Then, I came across the Learning Design program at the School of Continuing Studies (SCS). Its content addressed the industry knowledge I was lacking, with no extra fluff. It was the missing puzzle piece.”

She began taking courses in Fall 2019, but was hesitant at first. “I had been out of school for a while, and I wasn’t sure if I would be successful in an online learning environment or if it would fit my needs,” says Taara. “However, the digital classroom was very flexible and designed for adult learners. My peers came from diverse backgrounds, meaning I got to hear about learning design within various industries, such as the corporate and financial sectors, government, and education. My instructors were very passionate and knowledgeable. It wasn’t the intimidating experience I had feared, and I learned to be kind to myself, know my limits, manage my time, and not take on too much at once.”

From the start, it was clear to Taara that the program’s main focus was on comprehension and application. “This program was unlike university courses I have taken. I was challenged to think about the practical application of the teachings. We were encouraged to think beyond standard processes and formats, and instead, we developed our assignments based on the needs of our workplace projects,” she says. After being hired by the Department of National Defense as an Instructional Designer, Taara found that the program had not only enhanced her learning design skills, but also her confidence. “Starting a second career can be daunting. Even when you finally break into that new role, you can feel like an imposter. SCS gave me the essential skills and industry language that I needed to fit in and thrive in my new environment.”

Taara, who won a Marilyn Booth Award of Academic Excellence from SCS, now applies her learning design skills on a daily basis. “When I started my new job, I inherited a large project that was mid-completion, and thanks to the abilities I gained at SCS I was able to step into the lead Instructional Designer role fairly seamlessly. As I advance in my career, my goal is to continue to apply best practices to make training even more engaging and effective. I want to use creative solutions to ensure learners can retain and use what they learn,” says Taara. “SCS truly provided an adult learning environment, with a key focus on applying concepts vs. getting great grades. I did excel academically, but when my mindset shifted from ‘getting an A’ to ‘how can I grow,’ I was really able to focus on my personal learning needs. This program was invaluable in obtaining the knowledge and experience I was missing to make a career change, and I love my new career.”

Learning English is a gateway to opportunity. The Academic English Program in our School of Continuing Studies’ English Language Program (ELP) is designed to help English language learners improve their use of academic English. Learners from all over the globe develop the skills needed to share ideas, and communicate in an academic context. Successful completion of the highest level of Academic English (Advanced - Level 60) satisfies the language requirement for admission to most degree programs at the University of Toronto, setting up learners for success in their undergraduate and graduate studies. 

What makes this online program different? First, we design and develop all our materials in-house, and they are distinctly tailored to the needs of our learners. We focus on teaching “real” English; learners gain the skills and strategies needed to understand and respond in both academic and non-academic contexts. We go beyond traditional textbook learning, and ensure our learners gain the ability to express themselves and interact successfully in a university setting. 

Our online classes attract learners worldwide. In fact, our most recent class included learners from 11 different countries: Benin, Brazil, Cameroon, China, Ethiopia, Haiti, Honduras, Iran, Korea, Kuwait, and Togo. The online format - which includes classroom learning, small group tasks and discussion in breakout rooms, learner engagement activities, and instructor office hours for one-on-one feedback and support - allows for a truly interactive learning environment.

According to Academic English instructor Catherine Lawton Donnelly, offering challenging and innovative material in her digital classroom is a top priority. “Teaching an integrated skills program allows me to change it up and use a variety of activities. This helps to keep everyone focused and motivated, and the out-of-class activities that are assigned give learners the opportunity to collaborate,” says Catherine. “My classrooms are dynamic and engaging. It’s not only me who brings energy to the classroom, but also the learners! Each learner brings their unique background, knowledge, and experience to classroom activities (and do so with great enthusiasm)! They create vibrant conversation about their varied world experiences, contributing their insights and perspectives.”

Catherine also creates an open and inviting learning space. “Many learners have commented that the online environment is a comfortable, safe place where they can voice their opinions,” reflects Catherine. “Some learners have even referred to our online classroom as our ‘living room’. This speaks to their comfort level, and the fact that they feel confident participating and trying new things in class. Time and time again, learners have expressed their enthusiasm for the program. It is one step toward fulfilling their goals.”

João Haetinger of Brazil, who successfully completed Academic English Level 60 and is now studying theology at U of T’s Regis College, agrees that the program has helped set him up for success. “Academic English has been a fantastic introduction to academic life here in Canada. It has helped me build a solid path to reach my goals,” says João. “The classes were personalized and fun. There was one-on-one and group learning, and practical exercises in pronunciation, grammar, and text comprehension. I also got to connect with other learners from around the world; this experience helped me understand how diverse and rich the Canadian academic setting is.” 

In addition to developing academic communication and presentation skills, learners use strategies and techniques to improve reading and listening, write clearly about complex subjects, and expand their vocabulary. But this program has also helped learners who are motivated to learn English to thrive outside of a traditional academic setting. “As an artist, one of the primary sources to make an income is grants and awards from different art organizations and institutes,” says Azadeh Pirazimian, an Iranian Canadian multidisciplinary artist and art instructor based in Toronto, who recently completed the program. “Before completing the Academic English Program, I did not have enough self-confidence to apply for these grants and write the proposals because my writing skills were not adequate. But the writing work I completed during the program has allowed me to improve my skills, and I recently applied to a paid exhibition with confidence. This program has opened the gate to my future.”

Regardless of learners’ future goals, the Academic English Program can help accelerate their path to success.
 

After years in the audio branding industry, Jordan Stevens made the move to pursue a career in marketing. Having built a successful business as a freelance digital marketing consultant, he was eager to take his skills to the next level. “I saw how important data analytics was in successful marketing, and identified this as an area where I really wanted to grow my skills,” recalls Jordan. “I did my research, and decided to pursue a Data Science Certificate at the School of Continuing Studies (SCS) to compliment my marketing skills. I liked that the certificate offered a diverse curriculum in programming, machine learning, and AI.”

Jordan chose to attend in-class courses, but when the pandemic hit and classes quickly shifted online, he was faced with a unique set of challenges. “I’ve always had hearing loss, and recently experienced a drop in my hearing. So, in addition to shifting to an online format, I needed closed captioning and screen readers. There was a real sense of uncertainty as to how my hearing needs would be supported,” he says. Jordan connected with his instructors, and worked with them to outline his accessibility needs. “My instructors quickly adapted and set up closed captioning. We had an open line of communication, and I was able to make suggestions and experiment with new strategies. It was important for me to be able to connect with my instructors about my needs, and we overcame challenges together,” he recalls. “I had a positive online learning experience, and appreciated the flexibility of the courses. My peers were from many different industries, so it was interesting to hear from their diverse perspectives.”

Jordan, who recently earned his Data Science Certificate and was awarded a Marilyn Booth Award of Excellence from SCS, says that his new skills help him in his consulting work on a daily basis. “I’ve gained new perspectives on data. For instance, when I look at Search Engine Optimization (SEO) data, I now have a strong capacity to interpret information and implement strategies. I’m also able to use my new analysis and statistical skills to enhance web performance, and predict sales trends for clients,” he says. Jordan has also developed a healthy skepticism of data and AI tools, and can objectively look at studies and assess how effective AI offerings are. “I’m using my new abilities to continue to grow my business, and take on more data science projects. Augmenting my marketing skills with data science has really expanded my portfolio of work, and I’m determined to continually improve,” says Jordan. “It sounds so simple, but you truly get out of continuing education what you put into it; give it the time and effort, and you will reap the benefits.”
 

Nitasha Gupta was ready to gain new skills to take her career to the next level. After working at CIBC for over eleven years, she was eager to try something new, and enhance her business communication abilities. “I’m always striving to challenge myself and hone my skills,” says Nitasha. “I’m currently a consultant for front-line effectiveness in the banking industry. Communicating—specifically writing emails—is a huge part of my job. I often need to make requests and negotiate with people who are in a position of authority. This can be tricky to navigate, and I was keen to learn ways to manage delicate communications, and be powerful and succinct in my messaging.”

In 2019 Nitasha began working towards her Business Communications Certificate at the School of Continuing Studies (SCS). “I really appreciated learning from industry experts; my instructors were always providing real-life examples of how to communicate and present information effectively,” reflects Nitasha. “I was able to apply everything I was learning the next day at work, and I noticed that seemingly simple strategies had the power to make a big difference in my ability to influence, communicate, and present information to senior leadership. My colleagues noticed as well, and I started receiving really positive feedback.” One of the greatest benefits of her learning experience was getting to connect with other learners from different industries. “Interacting with people from different backgrounds was invaluable. At work, I am typically surrounded by the same people in the same industry,” says Nitasha. “Learning with people from different backgrounds allowed me to hear different perspectives, challenges, and solutions.”

Part way through her certificate, the pandemic hit. Suddenly Nitasha was working from home while navigating online learning with her kids. “It was a huge challenge at first. My kids are four and six, and juggling between work, their learning needs, and my course was tough,” recalls Nitasha. “I worried that my professional development would feel like a burden, but to the contrary it was a way for me to focus on myself and my needs. I enjoyed taking the time to myself and delving into the curriculum. I learned to be really patient with the situation, and with myself.”

While taking courses as a working mom was overwhelming at times, Nitasha’s commitment to lifelong learning kept her motivated and focused, and she earned her certificate in late 2020. “Continuous learning is something that was engrained in me since I was a child. Back in India where I grew up, my family taught me the importance of always growing my skills and learning new methodologies to stay ahead of the curve,” says Nitasha. “It’s really a part of who I am. And I like setting an example for my kids that learning doesn’t stop at a certain age. Challenging yourself doesn’t ever get old; it makes you look forward to an even better tomorrow!”

Michael Coelho never considered himself to be someone who could win an academic award, let alone an award of excellence. However, while studying at the School of Continuing Studies (SCS), he decided to push himself and apply for the Marilyn Booth Award of Excellence. “I never thought I could earn an award of academic excellence; those weren’t words you associated with my name growing up,” reflects Michael. “But I was eager to keep learning at SCS, and knew that if I won, I could put the money towards my education. My fiancé encouraged me to apply for the award, which motivated me to keep going and excel.”

The Marilynn Booth Award of Excellence was established in 2017 in honour of former Dean Marilynn Booth upon her retirement from SCS. The award recognizes career-focused learners who have demonstrated academic success, personal commitment, and exemplary leadership, with a value of $1,000. “I wanted to be excellent; I wanted to be the person the award describes and excel at adult education,” says Michael. “Continuing education has played an important role in my career and life, and this award has motivated me to never stop learning.”

Michael first came to SCS in 2014, while he was working for a construction company. “I decided to earn my Project Management Certificate, and was immediately able to apply the skills I was learning, which resulted in a promotion to Junior Project Manager. But my love for travel drew me abroad, and I ended up buying a one-way ticket to Europe and working as a tour guide,” recalls Michael. “I loved learning about every city, different cultures, and developed an unquenchable thirst for knowledge. When I came home to Canada, I started working for a startup tour aggregator company, and was reading everything I could get my hands on. I was longing to learn and satisfy my hunger for knowledge, so I again turned to SCS and pursued my Business Analysis Certificate.” Almost immediately, Michael was able to leverage his new skills at work, formalizing processes at the startup. He was able to apply charts, analysis, techniques, and stakeholder strategies in his daily operations, earning him a promotion. Then, the pandemic hit. 

“When COVID-19 happened, my company quickly shrunk by 50%, however my position was maintained because HR was impressed by my commitment to continuing education. They saw value in me, because I was always growing, learning, and showing initiative,” says Michael. “As the pandemic wore on, I decided I wanted to move out of travel, and knew that enhancing my skills would help me in this transition. So, I started earning my Certificate in Advanced Business Process Management. While completing the certificate, I applied for the Marilyn Booth Award of Excellence. When I won, I was really proud, and even more motivated to keep going in my learning.” 

Today, Michael is using his award winnings to continue pursuing his Advanced Business Process Management Certificate, and has a new role at a prominent password management company. “One of the greatest things I’ve learned from my instructors at SCS so far is to be reflective. To take a moment to step back and assess a situation after the fact,” asserts Michael. “It sounds so simple, but it’s truly a powerful technique. Take the time to reflect and learn from experiences. Gather feedback, looks at situations objectively, and find ways that you can improve. That’s a powerful tool, both at work and in life. I’ve learned that my capacity to grow is endless.”

The popularity of podcasts has skyrocketed in recent years; over two million podcasts exist on Apple alone. In the US, 57% of the population has listened to a podcast, and the numbers continue to increase year over year. 

Podcasting is a valuable tool for both brands and individuals, however starting a quality podcast on a budget requires strategic planning. As CEO and co-founder of Quill Inc., an agency where podcasters can find pre-vetted expert freelancers, I know that preparation is key to podcasting success. Expanding on the tips I shared in a recent SCS Knowledge Hub webinar, here are nine steps to help you launch a podcast on a budget from home. 

Step 1: Set your objective

The first step is identifying your podcast’s objective. This is a crucial step that often gets overlooked in podcasting. With the two million podcasts that exist right now, you need to be strategic about your goals, and where you are carving a niche in your category. You want your podcast to stand out. So ask yourself: what are your objectives?

Some possible objectives include: 

• Educating listeners on a topic you are credible in
• Becoming a thought leader in a specific industry
• Generating leads for your company
• Strengthening and cultivating relationships with existing and potential partners 

Step 2: Choose your format 

There are endless possible podcast formats you can choose for your series. You also are never permanently tied to one format, it's your show after all! If you decide to start with one format, and then over time test another format to see if that resonates more with your listeners, go for it! 

 Some potential formats you can use for your podcast are: 

• Solo interview 
• Narrative
• Round-table discussion
• Multi-story

Step 3: Name your podcast

Choose a name that is creative and catchy, but also relates back to the content of your series. 
Something to keep in mind when choosing your podcast name is to strategically select your name for SEO (search engine optimization) purposes. When beginning your podcast, you should select a handful of keywords that represent your work. For example, if you are launching a podcast about gourmet cooking, “gourmet chef” might be your keyword, therefore you could name your podcast “The Gourmet Chef”. Having your keyword in your podcast name is great for increasing your chances of coming up in the search results.

Some resources to help you select your keywords are: 

• Google Keyword Planner 
• Ubersuggest
• Wordstream 
• SEMRush 

Step 4: Select a structure 

Now it’s time to piece together all of the different elements within your podcast to build a structure. Having a solidified structure is going to help you stay organized and focused when it comes to the planning, production, and post-production stages of your series. 

Here is a sample structure: 

1. Short Teaser 
2. Introduction to podcast series, episode, and host
3. Introduction to guest 
4. Body of the podcast 
   1. Topic 1 
   2. Topic 2
   3. Topic 3 
5. Conclusion and ending remarks 

Step 5: Create artwork

Your podcast cover art matters. When audiences are browsing in their podcast app, you want to make sure your artwork stands out to potential listeners.
 
Some ways to make your cover art stand out is to: 

• Use bright, bold colors
• Use bright, bold text
• Use minimal text
• Have an eye-catching graphic or image of a person

Step 6: Select recording & audio editing tools

When it comes to recording and editing your series, you have many resources and tools out there to assist you. There are plenty of free and paid recording and editing options for you to explore. 

If possible, purchasing good recording equipment is definitely a solid investment as a podcast host. This will ensure your audio sounds clean and clear. The first two pieces of equipment I recommend looking into are a good microphone and headphones. 

Step 7: Sign up for a hosting site & publish your podcast 

Now it’s time to finally share your podcast with the world! You have two options when it comes to uploading your podcast to major listening platforms such as Spotify, Apple, Google, etc. You can either manually upload your podcast to the platforms yourself - which is time consuming, or you can sign up for a podcast hosting site. A podcast hosting site is a platform that publishes your podcast to all the major listening platforms so you only need to upload your podcast onto the hosting site. 

Step 8: Link your podcast 

It’s best to link your podcast directly to a listening platform, whether this is Apple, Spotify, or Google Play, since this is where the vast majority of audiences consume podcasts. It's important to remember that your listeners are split between multiple listening platforms. For example, 40% of your listeners may prefer Apple Podcasts, 50% may prefer Spotify, and 10% may use Google Play. 

For this reason, you want to have a link that will give your audience the option to choose which platform they want to listen to your show on. LinkTree is a great free resource that you can use to generate a link that gives your listeners multiple links within it to the different listening platforms. 

Step 9: Examine analytics 

Keeping track of your analytics, especially if you plan to monetize or look for sponsors down the road, is key. You can track your podcast analytics in each specific listening platform, as well as in whichever hosting platform you decide to use. Some hosting platforms offer a different range of analytics based on the plan that you purchase. 

Key analytics that you should be tracking are: 

1. Downloads 
2. Unique downloads 
3. Retention rate 
4. Listener gender 
5. Listener age 
6. Listener location 
7. Listening platform 

Launching your podcast

Follow these nine steps to bring your podcast to life! Just remember that podcasting is a journey; you will not always see immediate results once you release your series. It takes time, strategy, consistency, and marketing. Make sure that if you are thinking about launching a podcast, commit the time and effort to make it successful (with whatever your success metrics you chose)! 

SCS instructor Fatima Zaidi is the CEO and co-founder of Quill Inc., the world’s first one-stop marketplace and agency where podcasters can find pre-vetted expert freelancers who will save them time, improve their podcast quality, and help grow their audience. With the expertise of veteran technical marketers, unique access to podcasting data, and a CEO that comes from a sales hacking background, Quill is positioned to be a fast-growing company. As an early adopter, Zaidi saw the promise and opportunity in the podcasting industry. This was only reinforced by her experience in marketing agency roles where clients were increasingly looking for exposure on existing podcasts or had aspirations to start their own. As a member of the National Speakers Bureau, Fatima has spoken at various events around the world on media and tech trends, leading her to keynote on world stages alongside speakers like Gary Vaynerchuk, and, most recently, Richard Branson. In addition to being a commentator for BNN Bloomberg, she is a frequent contributor to publications, including The Globe and Mail and Huffington Post. Over the past few years, she has won two Top 30 under 30 awards and been recognized as one of Flare Magazine’s Top 100 Women.

When Reem Alsaegh came to Canada from Lebanon in 2014, she was eager to continue her career in electrical engineering. First, she would need to pass examinations required to earn a P.Eng. license. “When my family and I first came to Canada, I needed to pass licensing exams. This was overwhelming along with all the challenges of relocating, and I knew I needed support to prepare for the exam. That’s why I came to the School of Continuing Studies (SCS),” recalls Reem. 

In 2016, Reem enrolled in our Licensing International Engineers into the Profession (LIEP) Program: Electrical. This certificate supports internationally educated engineering graduates who wants to work as a professional engineer in Canada, and helps them earn their P. Eng. license. “When I reviewed the curriculum, I felt immediately relieved and confident that this certificate would prepare me to pass my examinations,” says Reem. “SCS offered the support I needed to navigate becoming licensed in a new country.”

Throughout the certificate, which is offered in collaboration with the Faculty of Applied Science and Engineering at U of T, Reem worked with her expert instructors to review basic principles and solve problems by working through previous examinations and model questions. “We explored laws of contracts and torts, ethical aspects, social responsibility, and sustainability issues faced by professional engineers,” says Reem. “The biggest benefit however was improving my confidence going into the exam, and being surrounded by peers who were in the same situation as me. It was really comforting and interesting to study with other learners who had the same goals. We could really relate to one another. Everyone came from different backgrounds and cultures, but we were all in same place with the same focus. It was really beautiful to have that level of comradery and support.”

Reem’s hard work and dedication paid off; she has passed her exams, and her application to earn her P. Eng. license is currently being processed. Today, Reem is working at an engineering firm as an electrical designer in transportation, and is eager to take on more responsibility once she has her official license in hand. However, her commitment to lifelong learning has only just begun. “I was working while taking the certificate, and could apply what I was learning in class the next day at work. I was able to bring fresh ideas to the table. My next goal is to study project management at SCS, because most of my work is really project-based and I want to learn more about how to handle complicated projects from A-Z,” asserts Reem. “SCS helped me get back into the career I love. I feel more confident, more settled. Soon I will be a fully licensed engineer in Canada; my future feels bright.”

Early in the pandemic, I was asked to re-write several email campaigns for a client. Why? The current version, which had been just fine, was suddenly out-of-step with all that was going on. Had my client ran with that copy, he would have received more complaints than sales.

That is the continuing challenge for copywriters during this pandemic. Even with vaccines getting into arms and hope (at last) in sight, the rules have been altered. 

Perhaps permanently. 

That's not necessarily a bad thing. I think copywriting has become more relevant, authentic— even caring. Sure, marketing copy still needs to be persuasive and sell, but the approach that works best these days is to have a genuine conversation with your audience rather than merely pitching them.

So, if we were to break these changes down into practical writing tips, what would they be? Here's my take...

1. Update your buyer personas

Your target buyer has changed; dust off those buyer personas and update them. If they were created before March 2020, they're way out of date.

What are your customers thinking about right now? What's concerning them? What are their hopes and desires? No doubt, the answers are very different than from a year ago. Even the way your customers buy may be different. These days, distribution managers are buying forklift trucks online. Business owners are retaining marketing firms via a Zoom call. Hardly anyone buys the same way anymore. Does your marketing copy reflect that? 

2. Write even more conversationally

In my copywriting workshops, I often show a picture of two people—a business owner and a prospective customer—chatting casually about a new product. I say, "Imagine how these two are talking? That's the conversational style and tone you want in your copy."

That's even more true now.

If stiff and formal marketing copy still had some life in it a year ago, it's dead today. You can no longer be aloof in your messages or hide behind "brand-speak" or, worse, "corporate-speak." People are demanding a more authentic connection from the companies they choose to buy from. Make sure your copywriting does that.

3. Focus more on facts and details

People are hungry for certainty. They're craving facts, details, and good information. So, as much as possible, fill your marketing copy with those ingredients. Use plenty of testimonials. Reference highly-credible sources. Quote the latest statistics.

Take as much of the uncertainty as possible from your campaigns and other marketing communications. And while we're on this topic, have you been using a "fact" in your marketing writing that's getting old? For example, "47% of home buyers say they hate virtual home tours," says a study from... ah... 2016. A lot can change in four years! Get the most recent information.

4. Be ultra-realistic about benefits and outcomes

As every good copywriter knows, you must paint an enthusiastic yet realistic picture of benefits and expected outcomes. Otherwise, you won't be credible. That hasn't changed. What has changed is that buyers are being extra cautious and scrutinizing the claims made in marketing copy much more closely. 

That doesn't mean you can't come on strong and persuasive. You definitely can and should. Just double-check that the benefits and promises you're presenting are realistic. And back everything up with facts and details (see point #3).

5. Make your marketing copy rewarding

Sometimes, your marketing copy is making a straight-on pitch. For example, when you write an email to announce a big discount. However, if you just pitch, pitch, pitch with every marketing piece you create, you're going to give your buyers "pitch fatigue" (and they already have Zoom fatigue)!

An alternative approach is to make your marketing copy rewarding in and of itself. For example, you can write an email promoting a big discount—but also include a few tips on how to get more from the product. That makes the email exciting and helpful to the buyer, whether they buy or not. Salespeople do this all the time. They call it "adding value with every contact." It's an approach to copywriting I've seen working well over the past year.

COVID has changed the way we write copy. Keep these tips in mind the next time you're crafting a promotional email, ad, or web page.

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Steve Slaunwhite is a copywriting expert and author of The Everything Guide to Writing Copy (Simon & Schuster.) He teaches courses in the Strategic Copywriting Certificate at SCS. Learn more about Steve’s work at www.SteveSlaunwhite.com.

Being mindful in daily life is a skill. It’s all about paying attention to what you want to pay attention to, and seeing things clearly as they are. Many of the influential ads and technologies in our society aim to pull you away from what’s happening in the moment by triggering your desires, insecurities, and fears. That’s why it’s especially important to set parental limits for your inner child the same way you might with a bag of Doritos.

Remove specific apps from your phone

When you’re out and about in the world, what’s that one app that draws you to keep pulling out your phone? Is it social media? News? Games? Or maybe your work email? Whatever it is, do an experiment: pull out your phone, and delete that app now. Notice that little voice in your head saying “I can’t delete that app.” Is that true? I never thought I’d be able to remove email from my phone, especially since I work in tech. But I did, and it’s been wonderful. Best of all, my colleagues have learned to wait for my replies and they don’t seem to mind, either. Delete your cherished apps. It’ll be hard at first, but you’ll thank me in a week.

Use break timers when you’re working

When working on the computer, breaks are critical for your hips, shoulders, neck, eyes, and your mind. It’s easy to dismiss them, but they can make a world of difference, keeping you balanced and flexible throughout the workday. Set your own alarms or search online for one of the many break timers out there. I personally enjoy a 5 minute break every 40 minutes, and I keep a sticky with a short list of break ideas to help me short circuit the momentum of knowledge work. What’s on my list of break options you ask? Make tea, go outside, stretch, meditate, or pet the cat. 🐈

Manage notifications and subscriptions

These days, emails and notifications are the major channels through which attention merchants command our minds. Set aside an hour or two to comb through your inbox and unsubscribe from emails you don’t actually open (even if you wish you had the time to do so). Go into your smartphone and app notification settings and remove all notifications except those truly need your immediate attention. I have all sounds, banners, and lock screen notifications disabled on my phone except for calls. I only have badges enabled, so when I choose to look at my phone, I can see what’s waiting for me. But I never give giant tech companies or advertisers the power to pull me away from my own life to serve their needs - that’s what attention activism is all about.

Monitor and limit your tech use

Awareness is a powerful thing. As I like to say in my guided meditations, sometimes awareness is enough. We don’t always need plans and strategies to change, sometimes simply paying attention to our own behaviour plants seeds that grow into natural change. And with awareness, we might find ourselves naturally setting limits. There are wonderful tools like Apple’s Screentime, Google’s Digital Wellbeing, RescueTime, Freedom, and StayFocusd which help you monitor and limit use.

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Rethinking your relationship with tech is like meditation itself; a practice. Stay open and curious and explore. Maybe you try something and it doesn’t work, that’s okay. As long as you’re happy with your relationship with tech, that’s all that counts. And if you’re not happy with it, I hope some of these tips and tricks will help you fall in love with your tech all over again. Sometimes we need a bit of space from something to truly appreciate it.

Don't forget to check out Part I and Part II of this three-part series, exploring rest/sleep, and relationships/family! 

Jay Vidyarthi instructs our Technology and Mindfulness course. He is an attention activist working toward a society where tools for self-care and mental health are as diverse as the people who need them. He believes mindfulness will empower individuals to reclaim choice in the attention economy. As a designer, Jay has helped launch mindful technologies like Muse: the brain sensing headband, Sonic Cradle, the Healthy Minds Program, Brightmind, and 10+ more. Jay serves on the advisory council for the Mindful Society Global Institute, he’s taught design at major educational institutions, and he has been recognized and featured internationally (Harvard, ACM, MIT, UToronto, Forbes, Vice, Fast Company, TED, etc).

Did you know that social isolation is as dangerous for your health as smoking 15 cigarettes or being an alcoholic? Did you know loneliness is twice as harmful to both your physical and mental health as obesity? It’s hard to imagine, especially since we often think of our bodies as machines when in fact, we are social animals. Social media often trick us into thinking we have lots of ‘friends’, but the reality is a few likes, hearts, or texts aren’t going to provide the sense of connection our bodies need to feel okay. It’s essential that we learn to prioritize the people physically around us over those we connect with through our screens.

Don’t bring tech to the dinner table

Meals are a wonderful time to connect with those you’re closest to. If you are locked down with family or roomates, maintaining the ritual of the ‘family dinner’ can be a powerful way to stay connected. Eating while watching TV shows or side-texting can totally sabotage things. In fact, research has shown that the very presence of a phone on the table - even if the screen’s off - can reduce the intimacy of connection. So keep the tech away when you’re eating with other people.

Tether your phone to its charger

We call our smartphones mobile devices because we can take them wherever we go. This can be a huge advantage when you’re lost in Kensington Market, but it can actually be a challenge at home. You might find yourself becoming a couch zombie, zoned into your phone no matter what room you’re in. It can help a lot to leave your phone tethered to its charger when you’re at home. If I want to check something when I’m with my wife and son, I have to excuse myself and walk over to the office. I don’t give myself the option of ignoring my wife while staring at my phone, or accidentally subjecting my son to the still-face experiment.

Make intentional audio / video calls

It’s important to remember that a healthy relationship with your devices doesn’t mean you’re anti-tech. Especially in quarantine, tech provides an incredible lifeline for work and for relationships. You may want to schedule intentional video and phone calls with people who lift you up. Texting and messaging lacks any kind of embodied connection. Video calls don’t quite feel like meeting someone in the flesh, but some warmth is possible, especially if you intentionally set time to hang out with someone (and not just use it for work). It can also help to connect with people via voice notes or videos as opposed to text messages.

Don't forget to check out Part I of this three-part series, exploring rest and sleep! 

Jay Vidyarthi instructs our Technology and Mindfulness course. He is an attention activist working toward a society where tools for self-care and mental health are as diverse as the people who need them. He believes mindfulness will empower individuals to reclaim choice in the attention economy. As a designer, Jay has helped launch mindful technologies like Muse: the brain sensing headband, Sonic Cradle, the Healthy Minds Program, Brightmind, and 10+ more. Jay serves on the advisory council for the Mindful Society Global Institute, he’s taught design at major educational institutions, and he has been recognized and featured internationally (Harvard, ACM, MIT, UToronto, Forbes, Vice, Fast Company, TED, etc).

Years ago on April 14th, Catherine Fogarty was reading a “this day in history” article in the Globe and Mail. The story was about a riot that happened at the Kingston Penitentiary back in 1971. Intrigued by this piece of Canadian history she had never heard about, Catherine cut out the article, and tucked it neatly away in a folder on her desk. “One day”, she thought, “I want to learn more about this.”

That day came in 2017, when Catherine began developing a book proposal as part of her Master of Fine Arts (MFA). “Writing is a big part of my job and I really enjoy it, but I came to a point where I wanted to write for myself. I wanted to learn about writing creatively, not for a document. Something that was just for me,” reflects Catherine. “That was the impetus to come to the School of Continuing Studies (SCS). It has a diversity of writing courses, and I was really interested in learning about non-fiction.” Catherine began pursuing her Creative Writing Certificate, however her progress was temporarily paused when her Creative Non-Fiction instructor, Ken McGoogan, encouraged her to pursue an MFA after reading her work. Catherine applied to a program at King’s College and was accepted. Her primary project was to create and present a book proposal. Immediately she knew: it was time to tell the story that had caught her interest years ago, and explore the deadly Kingston riot.

The foundational skills Catherine had learned at SCS helped her thrive throughout her MFA. “SCS had given me a very inspiring but realistic view of the writing industry in Canada. My professors at King’s College reiterated these realities, and taught me two key lessons: don’t make stuff up, and don’t quit your day job,” laughs Catherine. “I knew how incredibly difficult it was to get published in Canada, and that you need to write for the love of it. SCS really helped me hone-in on my passion of writing creative non-fiction. It was like falling into a comfy sofa; I finally felt I was writing what I was meant to write.”

Throughout her MFA, Catherine was dedicated to researching the riot, and examining how a handful of prisoners attacked the guards and seized control, drawing international attention to the dehumanizing realities of incarceration. However, she quickly realized that finding information about this historical event would require an investigative spirit. “I went in naively, thinking that information would be publicly available. But doors shut in my face; I learned that I would need to dig to uncover what really happened,” recalls Catherine. “I connected with Corrections Canada, visited the prison, spent hours in reference library basements reading old newspaper articles and tracking down people involved. It was challenging but thrilling.”

Once she had completed her two-year program—and finished a draft of her book—she returned to SCS to complete her Creative Writing Certificate. “I had heard about a specific instructor, Shaughnessy Bishop-Stall, and really liked his work. I took his course, and asked him to be my mentor on my final project, which was finessing a portion of my book about the riot. His mentorship made a huge difference. I earned my certificate in 2019, and when I submitted my manuscript to publishers, it was very polished thanks to his editing and guidance; my book was picked up by the first publisher I contacted.” 

In March 2021, Catherine was awarded the Marina Nemat Award for Creative Writing for having the most outstanding final project of a Creative Writing Certificate learner at SCS. Her book, titled Murder on the Inside: The True Story of the deadly riot at Kingston Penitentiary, is now on bookshelves, and is available online. April 14th commemorates the 50th anniversary of this historic event. “Being published and winning the Marina Nemat award…I just feel so honored,” says Catherine. “When I came into the writing program at SCS, I was intimidated and so hard on myself. I figured I’ll just try my best and have fun learning. So to go from doubting my skills to where I am now is quite surreal.” 

With an MFA and SCS certificate under her belt, she is continuing her mission to tell Canadian true-crime stories. “I’m now exploring a new avenue of storytelling, and have a weekly podcast called Story Hunter Podcasts, which explores Canadian true crime through an investigative lens,” says Catherine. “Continuing education has allowed me to find my niche, and I want to continue telling great stories.”

I was on a podcast recently and someone asked me: “Jay, you’ve been exploring how to build healthier relationships with tech for years, but while many of us are locked down at home with nothing but our screens, it’s kind of a lost cause, isn’t it?”

I almost spit out my tea. Nothing could be further from the truth. Being left to our own devices has made it much more important to maintain a healthy distance from virtual reality. In a world where overflowing inboxes and incessant notifications constantly try to influence you to share, buy, and even vote in certain ways, you need to work harder than ever to reclaim your mind.

I write and speak a lot about the importance of mindfulness in this exponential age we live in. I’m passionate about technologies designed to bring more mindfulness into our lives. But the reality is that wholesome technologies are the minority. Most are junk food for your mind.

If you’ve ever tried to practice meditation and found it excruciatingly hard, you know that mindfulness is hard to maintain. But it’s even harder with ubiquitous influential tech like smartphones, social media, and digital workspaces constantly pulling at our attention without truly urgent reason.

In this day and age, I believe a healthy relationship with tech is a prerequisite for mindfulness. Here are a few tips to help you get the rest and sleep you need to thrive.

Prioritize sleep

Sleep is a basic human need, along with food, water, exercise, and social connectedness. Based on an American study, it’s estimated that 40% of people get less than the recommended 7 hours or more of sleep per night. That’s up from 11% from almost a century ago. Perhaps not unrelated, 65% of adults say they’ve slept with their phones, and 90% of young adults do it regularly. The first step to reclaiming your mind from the attention economy is to reclaim the solitude of night.

Don’t let the internet in your bedroom

When you grab your phone to disable your morning alarm clock, it’s impossible to ignore all the notifications. It’s a trap. Get yourself an old-school alarm clock and kick the internet out of your bedroom. No laptops, phones, or tablets. Books are fine. E-readers are fine as long as you only use them to read books. Not only will this give you space for sleep, it will also inspire you to be more decisive when you shut down your screens and go to bed.

Set time limits on screen time

If putting a space constraint on your tech doesn’t feel like the right fit, try a time constraint. You can set alarms on your phone or even get a handy timer which automatically shuts off your router at specific times. Having the internet evaporate at 9pm will feel frustrating at first, but soon it will become a cherished moment to warm up some chamomile tea and do a few quick stretches before you hit the hay.

Remove blue light from your screens at night

Over thousands of years, our bodies evolved to activate in response to blue light from the daytime sky. Your retinas have specific molecules which break down when subjected to light at blue wavelength, triggering cell signalling pathways which wake up you body. That’s why tools removing the blue light from your screens using tools like Apple’s NightShift and f.lux help you wind down at night.

Jay Vidyarthi instructs our Technology and Mindfulness course. He is an attention activist working toward a society where tools for self-care and mental health are as diverse as the people who need them. He believes mindfulness will empower individuals to reclaim choice in the attention economy. As a designer, Jay has helped launch mindful technologies like Muse: the brain sensing headband, Sonic Cradle, the Healthy Minds Program, Brightmind, and 10+ more. Jay serves on the advisory council for the Mindful Society Global Institute, he’s taught design at major educational institutions, and he has been recognized and featured internationally (Harvard, ACM, MIT, UToronto, Forbes, Vice, Fast Company, TED, etc).