Here’s How to Escape Social Media Stress in Just 4 Minutes a Day

Think about all the convenient, time-saving, and fun things you can do on your phone: Shop for stuff, share and edit photos, order dinner, get instant answers to the strange questions that pop into your head at 3am, and umm… phone people. But all that access at our fingertips isn’t all good all the time. On average, we spend 20 percent (!!!) of our day on our phones. It’s a lot, but considering all the stuff our phones allow us to get done, it’s not that terrible. What is a bit scary though, is the possibility of 24/7 exposure to social media trolls. Our reliance on our phones might make the kinds of negativity and/or harassment experienced on these platforms a) unavoidable, and b) really invasive. How do you get a break from social media stress when you’re taking it with you everywhere you go?

Companies like Twitter and Facebook say they’re doing everything they can to combat harassment from the trolls that lurk their platforms, but progress is slow, while posting a hateful tweet takes seconds. And it only gets worse when you take into account how disturbing the 24-hour news cycle has been this year.

“Many of us are tech addicts,” says Toronto Occupational Therapist, Yoga Studio director, and meditation teacher Ruby Knafo. “When we take a break from our devices we begin to notice the impulse to reach for the phone or computer and consume media out of habit, or as a means to distract ourselves from whatever else is going on in the moment. This is mindlessness in action — the opposite of mindfulness. Our habitual over-consumption of online news and social media is doubly harmful when the subject matter is upsetting. Our brains are hardwired to focus on what is negative and too much bad news can lead to an increase in stress, feelings of anxiety and depression, and a bleak worldview.”

So how do you cope mental-health-wise when there seem to be no more mental safe spaces? “It can be helpful to take some intentional time away from social media or technology,” says Knafo, “For example, have a designated time every day where you put your phone in a drawer for an hour — like when you get home from work or before bed. Becoming aware of that impulse or habit is really informative, and is a first step to curbing overconsumption.”

Developing a meditation practice is another way to protect your sanity when you find yourself in that “I just can’t even” state of mind. It’s not nearly as difficult or time-consuming as you might think and the benefits are for real. “It’s a common misconception that you need to be able to meditate for at least 10 or 20 minutes to see any benefit,” Knafo told us. “In fact, just a few minutes a day is a great place to start and can have a significant positive impact on your life.

“I generally recommend that you set the bar very low for the first two weeks so that it feels attainable. For example, setting a timer for four minutes. It’s also helpful to pair meditation with another activity, like ‘After I brush my teeth in the morning, I will sit and meditate for four minutes.’ The most important factor is consistency. It’s better to practice for four minutes a day for one week, then to go to a one-hour class every weekend. Over time, four minutes will seem easy and you can begin to add on: six minutes, or 10, or 15. You may suddenly begin to see other opportunities to practice as well, like when you’re on the subway, or waiting in line at a store.”

Okay, that sounds easy enough to work into most schedules but, um, how exactly does one meditate? Does it involve sitting in a circle of lit candles at a secluded mountain ashram with your legs twisted into pretzels and chanting… or no? Because that is not a thing most of us would or could do on public transportation.

Luckily, there are different styles of meditation, many of which can be done anywhere, at almost any time, and completely inside your own head. Says Knafo: “Lovingkindness meditation is a common meditative practice that helps soothe the heart in stressful times. It’s a practice of cultivating goodwill toward ourselves and others, and can change our inner relationship with those we perceive as challenging or difficult.

“In this practice we silently repeat phrases of kindness and goodwill such as ‘May I be happy, May I be healthy, May I be safe, May I be at ease.’ To begin you might offer these phrases to yourself, and then move on to others (in the traditional order: a benefactor or teacher, a good friend, a stranger, a person who challenges us, and then all beings). It’s important not to practice this with any expectation of result, but to think of it as an experiment in cultivating compassion.”

Someone seriously smart and Greek (it was Socrates) once said, “Be kind, for everyone you meet is fighting a hard battle.” It takes compassion to view the world that way, but building up your ability to empathize can actually decrease your mental stress. Think of it this way: An internet troll’s power to hurt your basically disappears when you have empathy for that person and start to think about why they act so cruelly online — what’s happened (or is happening) in their life to make them lash out?

That said, it’s not always possible to empathize with everyone all the time. The next best thing is to use meditation to increase mindfulness, a practice that helps to quiet the stressful stuff coming at us via Twitter or Facebook and prioritize the real, concrete areas in our lives where we can make a change for the better.

“Meditation helps us to become more aware of what is going on when we feel overwhelmed — the various thoughts, emotions, judgments, and physical sensations that arise,” Knafo says. “When we’re not aware, stress can feel like a crushing weight, but with mindfulness we can begin to see the different components of what’s creating this felt sense we call ‘stress’, and then we get a clearer idea of what is needed in that moment. In short, mindfulness helps us to see and accept what we cannot change, and to identify more clearly the areas that we DO have control over so that we can take action.”

Is “Start meditating already” on your list of New Year’s resolutions? Tell us about it on Twitter.

(Images via Tim Goedhart/Unsplash, Rawpixel.com, Mark Adriane/Unsplash)

Is anybody in Hollywood busier than Nicole Kidman? The queen of AMC has been feeding us non-stop since Big Little Lies season 2 ended in 2019. The Perfect Couple, A Family Affair, Nine Perfect Strangers, Babygirl— she never stops! Nicole's latest role in Amazon Prime Video's Scarpetta sets her opposite Jamie Lee Curtis for a mystery thriller adventure that might just rival Jamie's Knives Out.

The story, about a medical examiner who returns to her hometown, and a rocky relationship with her sister, feels like an edgy take on Sullivan's Crossing with the drama and intrigue of Big Little Lies, and I am so locked in. Even if you've never read the books before, this is going to be one show you won't be able to stop watching.

Keep reading for everything you need to know about Nicole Kidman's new Kay Scarpetta show, coming to Prime Video soon.

Is there a TV series based on Kay Scarpetta?

Amazon

Yes a Kay Scarpetta TV show is coming to Prime Video! The crime series — which has been greenlit for two seasons — will follow Chief Medical Examiner Kay, played by Nicole Kidman (and reportedly inspired by CME Marcella Farinelli Fierro), who reenters her former position in her Virginia hometown. Not only is she navigating the ins and outs of her work life, but she's also balancing relationships with her sister Dorothy, her coworkers, and all the secrets that come with them.

And apparently, the scripts in and of themselves stopped Nicole in her tracks! She tells Vanity Fair the project is "terrifying" because "it’s so well-written. It’s crazy how I’m frightened reading it. I haven’t done that. I can’t think of a film I’ve done where it was so terrifying. Like what? The Others wasn’t terrifying."

Who's in the Scarpetta cast?

Kevin Winter/Arturo Holmes/Getty Images

The Scarpetta cast is truly incredible, and will be led by Nicole Kidman as Kay Scarpetta and Jamie Lee Curtis as Kay's sister Dorothy. The fact that the show is tentatively called Scarpetta makes me think the series will focus just as much on Dorothy — and their relationship — as it does on Kay.

Nicole is super excited to work with Jamie, and told Vanity Fair that the experience has been "glorious" so far. "I was like, 'I’ll do it with you, but you have to play my sister. You have to go with me.' And she’s like, 'Okay.' So, we’re producing it together and we’re in it together—and that is glorious. That’s what I mean, where you go, 'Okay. Who’s got the same amount of passion and enthusiasm?' Look at her. I mean, she’s unbelievable. She is a force."

Here the full Scarpetta cast:

  • Nicole Kidman as Kay Scarpetta: a medical examiner who returns to her hometown.
  • Jamie Lee Curtis as Dorothy: Kay's sister.
  • Ariana DeBose as Lucy Farinelli-Watson: Dorothy's daughter.
  • Bobby Cannavale as Pete Marino: a former detective.
  • Simon Baker as Benton Wesley: an FBI profiler.
  • Rosy McEwen as younger Kay Scarpetta.
  • Jake Cannavale as younger Pete Marino.

Where can I watch the show?

Koolshooters/Pexels

We don't have an official Scarpetta release date yet, but it'll stream on Prime Video in the near future. Stay tuned for more news!

What order do the Kay Scarpetta books go in?

Amazon

There are 28 books in the Kay Scarpetta series so far.

  1. Postmortem (1990)
  2. Body of Evidence (1991)
  3. All That Remains (1992)
  4. Cruel and Unusual (1993)
  5. The Body Farm (1994)
  6. From Potter's Field (1995)
  7. Cause of Death (1996)
  8. Unnatural Exposure (1997)
  9. Point of Origin (1998)
  10. Black Notice (1999)
  11. The Last Precinct (2000)
  12. Blow Fly (2003)
  13. Trace (2004)
  14. Predator (2005)
  15. Book of the Dead (2007)
  16. Scarpetta (2008)
  17. The Scarpetta Factor (2009)
  18. Port Mortuary (2010)
  19. Red Mist (2011)
  20. The Bone Bed (2012)
  21. Dust (2013)
  22. Flesh and Blood (2014)
  23. Depraved Heart (2015)
  24. Chaos (2016)
  25. Autopsy (2021)
  26. Livid (2022)
  27. Unnatural Death (2023)
  28. Identity Unknown (2024)

What is a Chief Medical Examiner?

Thirdman/Pexels

A medical examiner investigates unusual or suspicious deaths. They perform post-mortem exams, determine the cause of death, and work with the local police.

Read up on Nicole Kidman's other newest project, Margo's Got Money Troubles!

This post has been updated.

Trader Joe’s always knows exactly how to get us excited for new products – and this time, it’s rumored that the grocer is bringing back their viral Mini Canvas Tote Bags in four brand-new colors that are all perfect for spring! Speculated to hit stores around April 8, you’re not going to want to miss this TJ’s drop.

Here’s everything you need to know about the return of Trader Joe’s Mini Canvas Tote Bags for spring 2025.

@traderjoesobsessed

Trader Joe’s fan account @traderjoesobsessed first circulated the rumor that the Mini Canvas Tote Bags are set to return to Trader Joe’s this spring.

“Rumor has it that the pastel mini canvas bags will be here in April. Usually, they do release these on a Wednesday. How excited are you for these colors? I can’t wait to customize them!” the caption reads.

Another source, @zuncola, hinted that the totes could hit stores as early as April 8 or 9.

@traderjoesobsessed

It appears there will be four different colorways in this season’s Mini Canvas Tote Bag drop: pink, blue, green, and purple. But they’re not your ordinary pinks, blues, greens, and purples – per the rumors, they’ll come in pastel hues that all look stunning. From carrying your quick grocery hauls to toting each and every picnic essential you’ll need this spring, these bags get it all done in sheer style.

Trader Joe’s

In the past, the Trader Joe’s Mini Canvas Tote Bags have been a limited-time item that garnered plenty of attention from shoppers, even sparking a massivefrenzy inside stores with customers racing to snag their own tote. Some TJ’s locations have also placed a buying limit for bags like these, typically 1 per customer. Based on the reception of the rumors for this year, you’ll likely want to plan when and how you’re going to get your hands on one.

Instagram

Tons of Trader Joe’s fanatics sounded off in the comments of @traderjoesobsessed’s post about the rumors of the Mini Canvas Tote Bags’ return:

“Stoppppp no way!! 😱😱” one person wrote.

‘Yes! These will make great bags for Easter gifts,” another said.

“Looks like I need to buy camping gear cause I'll be in that line before sunrise 🤩,” one more fan commented.

Reddit

In previous years, the Mini Canvas Tote Bags went for $2.99 too $3.99, and we expect this pastel-filled drop to cost about the same.

Reddit

Though there’s no official release date for the mini totes, they’re speculated to hit shelves sometime in April 2025, possibly the 8th or 9th. Stay tuned here for more updates!

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This post has been updated.

After only two episodes of Only Murders in the Building season 4, Hulu renewed the series for season 5! I'm so excited that the show breaks a recent pattern of cancelling shows after the third or fourth season, giving us more time with our favorite characters, and I'm not the only one.

"Here we go again… my favorite set family. I’m coming home!" Selena Gomez says in an Instagram post, while the official Only Murders account made their own post, saying, "We had our lawyers call business affairs. Turned the 4 into a 5. #OnlyMurdersInTheBuilding is coming back for Season 5!!"

In addition to the show entering production, the one and only Renée Zellweger (Bridget Jones: Mad About The Boy) just joined the cast. Iconic!

Here's everything you need to know about Only Murders in the Building season 5, coming to Hulu soon.

Who's in the Only Murders in the Building season 5 cast?

Eric McCandless/Disney

The Only Murders in the Building season 5 cast features all our favorites, and some new faces! According to Dan Fogelman, “we can expect more big guest stars that’ll probably be announced sooner rather than later,” he tells The Wrap.

"I am so grateful that I have been surrounded by human beings that make me better, challenge me, remind me day after day that every moment is a gift," Selena Gomez says about working with Steve Martin and Martin Short. "That’s my pure joy. I thank god for the era I’m in. It’s been the best yet."

The Only Murders season 5 cast includes:

  • Selena Gomez as Mabel Mora: a true crime lover who begins her own podcast after getting sucked into a murder mystery.
  • Martin Short as Oliver Putnam: a theatre director and founder of the Only Murders in the Building podcast.
  • Steve Martin as Charles Hayden Savage: an actor and true crime lover who begins the Only Murders podcast with Oliver and Mabel.
  • Téa Leoni as Sofia Caccimelio: a woman who approaches the podcast trio after her husband Nicky goes missing.
  • Renée Zellweger
  • Christoph Waltz
  • Keegan-Michael Key

What is Only Murders in the Building season 5 about?

Patrick Harbron/Disney

We finally got our first details about Only Murders season 5 — and we're going in a direction I totally didn't expect. When Sofia visits Mabel and Charles in the season 4 ending, and asks them to find her missing husband, she's disappointed when they turn her down. And since Téa Leoni just joined the season 5 cast, it looks like she's not taking no for an answer.

“I think she’s the great tease at the end of the finale and a little bit of an intriguing bump forward,” co-creator John Hoffman says in an interview with Deadline. “She’s an extension of the little news report in Episode 9 that Mabel makes note of at the hospital. [Sofia] is the wife of the Dry Cleaning King of Brooklyn, and maybe a couple of dry cleaning outlets in Manhattan, as well, we may come to know...It’s a world opened up potentially that we haven’t talked about too much yet in New York, so she holds a lot of intrigue.”

Patrick Harbron/Hulu

New York's underground is a wild space that we haven't really seen on Only Murders yet so I know we're in for one very interesting season — because if this show is going to go there, they're going to go there.

Executive producer Dan Fogelman told The Wrapwe can look forward to “another big fun mystery the writers have been cooking up," while Hoffman has gone on the record saying the new episodes will “hit on some very current things going on within New York, specifically very relevant things that are happening in the city right now.”

When is Only Murders in the Building season 5 coming out?

Patrick Harbron/Hulu

There's no Only Murders in the Building season 5 release date quite yet, but the show is in production! Considering we've had a new season over the last four years (with season 1 in 2021, season 2 in 2022, season 3 in 2023, and season 4 in 2024), we're expecting to see season 5 in 2025. Stay tuned for the official Only Murders season 5 release date.

How many episodes are there in Only Murders in the Building season 5?

Patrick Harbron/Hulu

Only Murders in the Building season 5 will have 10 episodes total on Hulu.

Check back here for the latest Only Murders in the Building season 5 news and check out the other new TV shows coming in 2025.

This post has been updated.