How to Stay Informed Without Losing Yourself

Everywhere you look, the world is shouting. News feeds don’t sleep, headlines are heavy, and social media is like a firehose that never runs dry. For some, it feels impossible to stay informed without also feeling anxious, exhausted, and powerless.

But here’s the truth: burying our heads in the sand doesn’t help either. We want to know what’s happening. We need to care. The challenge is learning how to carry the weight without letting it crush us.

One voice I think is great on this topic is Leo Babauta, writer of Zen Habits. For years, Leo has been teaching millions how to find calm in a noisy world. His advice isn’t about ignoring reality—it’s about shaping how we let reality touch us.

Why the News Feels So Overwhelming

Today, the way news is delivered is designed to trigger us. What we receive are urgent headlines, flashing updates, and constant “breaking news.” Social media too adds fuel with outrage, instant hot takes, and endless arguments.

I don’t think our brains were built for this flood. Here’s what’s interesting, a century ago, you might know about what happened in your town, maybe some national headlines in the paper. Today, in just five minutes, you can learn about a wildfire across the world, a scandal in politics, a new outbreak of disease, and a celebrity meltdown. That’s just too much for one nervous system to handle.

Leo’s Approach: Gentle Boundaries

Leo Babauta offers a way forward that’s not about ignoring the world but about setting humane boundaries:

• Limit: Check the news just twice a day. Ten to fifteen minutes at a time. And only on sites you trust. This keeps you informed without spiraling down clickbait rabbit holes.
• Wait: Don’t react instantly. Give yourself a day before sharing, commenting, or letting an event dominate your thoughts. That pause makes space for clarity.
• Focus: Ask, What can I actually influence? Maybe it’s volunteering locally, donating, or having important conversations. If something is far beyond your reach, don’t carry it like it’s yours alone to solve.
• Notice: Anxiety often shows up in your body before your mind catches it—tight chest, racing thoughts, shallow breathing. Notice the sensations without judgment.
• Breathe: Slow, deep breaths calm your nervous system. A short walk, a stretch, or even a quiet pause can bring you back to center.

Building on This: More Ways to Protect Your Peace

I think Leo’s wisdom is a foundation. But also know readers live in different realities, some are students, others are workers, parents, dreamers, etc. Here are a few more practices that might help:

• Curate your feeds. Unfollow accounts that thrive on drama. Follow voices that explain, teach, or uplift. Social media should add clarity, not chaos.
• Choose depth over volume. Instead of skimming 20 headlines, read one well-written article. Depth brings understanding; volume brings confusion.
• Practice “digital Sabbath.” Take one day a week away from news and social media. Let your brain reset. The world will still be there tomorrow.
• Find a grounding ritual. Maybe it’s journaling after reading the news, maybe it’s a walk, maybe it’s talking to a friend. Pair information with something that soothes you.
• Remember the bigger picture. Bad news sells. But the world isn’t only falling apart. People are helping each other, creating, innovating, loving. Balance your intake by seeking stories of hope, too.

Why This Matters

The world needs engaged, informed people. But we can’t engage well if we’re burned out, panicked, or numb. A good idea is to take care of yourself. Taking care of yourself doesn’t mean you don’t care—it means you’re protecting your ability to show up in ways that matter.

Here are three things you don’t have to do:

1. Scroll endlessly
2. Argue with strangers online
3. Hold every tragedy on your shoulders

What you can do is stay present, protect your peace, and focus your energy where it actually makes a difference.

Your Turn

How do you handle the overwhelm of constant news? Do you set limits? Do you unplug? Do you have your own rituals to reset?

Drop your thoughts in the comments—your approach might be exactly what another reader needs to hear today.