Hi, I’m Dr. Andrew Goldberg, a psychologist and creator of the Focus Frame. If you’re anything like me, you’ve gone through those intense moments when your mind won’t slow down, emotions feel overwhelming, and you just need something within reach—other than your phone—that can actually help.
The Focus Frame has been helpful to me, and maybe it can help you too. Check it out and let me know what you think.
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Background
The Problem: A Stress Epidemic
Modern life bombards us with non-stop noise. This endless stream of notifications, texts, and emails erodes our attention and is making us sick [1][2].
The Response: Unskillful Habits
Ironically, we often try to ease stress by using the same technology that contributes to it. We check messages or scroll through negative news (“doom scrolling”), looking for a quick sense of relief. Though this might offer a brief break, we soon need more stimulation to get the same effect [3][4].
Mindfulness Is on the Rise
Mindfulness practices—once seen as niche—are now mainstream, with a market valued at $1.2 billion in 2020 and expected to reach $4.2 billion by 2027 [5]. Research supports its effectiveness, and increasing insurance coverage also points to its clinical value [6].
Mindfulness Needs Modernization
Although mindfulness is well-researched and can be highly effective, many traditional methods rely on periods of silence—an actibity that is sadly unfamiliar in today’s world where constant sound is the norm. Even 2,000 years ago, when quiet was more common, people struggled with mindfulness; imagine how difficult it is today. We’re rarely without music, podcasts, or other audio, so total quiet can actually heighten stress instead of reducing it. Because habit-building depends on familiarity, this unfamiliar silence leads many people to give up on mindfulness before they experience any real benefits.
Mindfulness apps may be convenient, but they also increase screen time—the very thing many of us hope to reduce [7][8]. While these apps can help, they don’t always address our deeper reliance on continuous stimulation.
Trying Offline Methods
As digital overload grows, people are turning to offline options like emotional intelligence (EQ) cards, mindfulness journals, and guided physical activities [9]. These hands-on methods provide a more tangible way to practice mindfulness.
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Tangible Engagement: Holding or writing on physical objects can anchor attention to the present moment.
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Sticking With It: Without automatic alerts or quick digital feedback, it can be hard to keep up an offline routine.
Challenges of Building Habits Without Screens
Although offline tools reduce screen time, they can’t compete with the immediate satisfaction offered by digital tech. This makes it harder to build and maintain a lasting habit [10].
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Reward Systems: Habits form when the brain recognizes a clear, repeated benefit.
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Competing With Dopamine Loops: Offline strategies need consistent cues and small, achievable steps to counter the pull of smartphones.
A Practical Solution: The Focus Frame
The Focus Frame brings together the hands-on nature of offline mindfulness with proven habit-building principles grounded in behavioral science.
Why It May Work
1. Bridging Familiar Routines
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Habit Loop: Picking up the Focus Frame feels similar to grabbing your phone, making it easier to shift from a digital habit to a mindful pause.
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Slowing Down, Not Zoning Out: The glitter inside holds your attention without triggering the rapid-reward cycle of mindless scrolling.
2. Uses Multiple Senses
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Visual and Tactile Engagement: Watching the glitter settle and gently shaking the frame interrupts intrusive thoughts.
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Breaking Negative Cycles: Brief sensory engagement can calm the mental chatter and help you refocus.
3. Builds Lasting Routines
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Short Exercises: Activities as brief as 30 seconds lower the barrier to starting.
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Visible Reminders: Keeping the frame where you can see it during the day encourages mindful check-ins.
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Triggered by Stress: When an email or message rattles you, pick up the frame to regain composure before responding.
4. Flexible for Everyday Life
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Regular Practice: Use the Focus Frame three times a day—morning, midday, and evening—to weave mindfulness into daily routines.
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On-Demand Support: Reach for it whenever you feel anxious or distracted, or need a quick break before an important conversation.
5. Supports Calm and Concentration
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Easing Stress: Interacting with glitter can engage the parasympathetic nervous system, easing tension [1].
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Boosting Attention: Consistently returning your focus to the glitter and your breath strengthens concentration [2].
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Mindful Reminders: The frame itself is a nudge to pause, breathe, and be present [3].
By pairing a simple, sensory approach with familiar habit loops, the Focus Frame offers a manageable path to navigating stress in a world overflowing with digital distractions. This approach also aligns with broader stress-management principles—whether you prefer quick physical activities to burn off energy (up regulation) or grounding techniques to settle the mind (down regulation). Over time, the consistent practice of noticing and working with your emotions can help you stay more centered, even if you don’t feel calm in every moment.
References
1. Siegel, D. J. (2012). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are.
2. Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.
3. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business.
4. Deloitte Insights. (2018). Global Mobile Consumer Survey.
5. Market Research Future. (2021). Global Mindfulness Meditation Apps Market.
6. Gelles, D. (2015). Mindful Work: How Meditation is Changing Business from the Inside Out.
7. Lomas, T., et al. (2017). “The Dark Side of Digital Mindfulness.” Psychology of Well-Being.
8. Harris, D. (2014). 10% Happier: How I Tamed the Voice in My Head.
9. Stanford Research Institute. (2020). Mindfulness in the Workplace.
10. American Psychological Association. (2022). Stress in America: Coping Mechanisms and Trends.
Origin Story
The journey to creating the Focus Frame began in my therapy sessions, where I used a snow globe to teach mindfulness to my clients. The simple act of watching the swirling snow settle resonated deeply with them, and soon, they started buying snow globes on their own and practicing consistently. This was promising, as I had previously tried various mindfulness tools, including guided practices and emotional intelligence (EQ) cards, but they often ended up forgotten in drawers.
Then, one day, while browsing a craft store, I stumbled upon a mini-photo frame filled with glitter. In that moment, inspiration struck—why not combine the visual engagement of a snow globe with the practicality of EQ cards? The result was the Mindful Frame, a tool that encourages mindfulness through a tactile, engaging practice. It’s as easy to reach for as your phone, yet it fosters mental and emotional health, helping users stay committed to their self-improvement goals.
Online Companion
Enhance Your Focus Frame Experience
Unlock deeper insights and comprehensive instructions for each card in your Intro Deck with our Online Companion. Click below to access detailed explanations, video guides, and additional resources to support your mindfulness journey.
