Notes on a Nervous Planet

"How do we stay human in a world that feels increasingly inhuman?" Matt Haig’s Notes on a Nervous Planet explores this question, offering a guide to surviving and thriving in the chaos of modern life.

1. The Modern World Is Overwhelming Our Minds

The world today is faster, louder, and more connected than ever before, but this constant stimulation is taking a toll on our mental health. While technological advancements have improved many aspects of life, they’ve also created a culture of overstimulation and anxiety. Social media, 24-hour news cycles, and endless notifications keep us in a state of hyper-awareness, leaving little room for rest or reflection.

This overstimulation is unnatural for humans, whose brains evolved to handle slower, simpler environments. Our ancestors didn’t have to process thousands of pieces of information daily or compare themselves to millions of strangers online. The mismatch between our ancient biology and modern technology is a key reason why stress, anxiety, and depression are on the rise.

The author points out that while we can’t stop the world from moving fast, we can control how much of it we let in. By recognizing the impact of this overstimulation, we can begin to make choices that protect our mental well-being.

Examples

• The average person checks their phone over 100 times a day, often without realizing it.
• Social media algorithms are designed to keep users engaged by triggering emotional responses, such as outrage or envy.
• Studies show that excessive screen time is linked to higher rates of anxiety and depression.

2. Too Many Choices Are Making Us Miserable

Modern life offers an overwhelming number of choices, from what to eat to what to watch to what to read. While having options can be a good thing, too many choices can lead to decision fatigue and dissatisfaction. The constant pressure to make the "right" choice can leave us feeling paralyzed and unhappy.

This abundance of choice extends to information as well. The internet provides access to endless data, but sifting through it can be exhausting. Instead of feeling informed, we often feel overwhelmed and unsure of what to believe. This contributes to a sense of anxiety and a fear of missing out.

The solution is to simplify. By limiting the number of choices we allow ourselves and focusing on what truly matters, we can reduce stress and find more satisfaction in our decisions.

Examples

• Streaming platforms like Netflix offer thousands of shows, yet many people spend more time scrolling than watching.
• Supermarkets stock dozens of brands of the same product, making even simple shopping trips stressful.
• Research shows that people who limit their options are often happier with their decisions.

3. Unplugging Is Essential for Mental Health

The internet has become an integral part of our lives, but constant connectivity comes at a cost. Being online all the time can lead to information overload, comparison, and a distorted view of reality. Social media, in particular, encourages us to present curated versions of ourselves, which can make us feel inadequate when we compare our real lives to others’ highlight reels.

Unplugging, even for short periods, can help us regain perspective and reconnect with the real world. It’s not about rejecting technology entirely but about using it in a way that serves us rather than controls us. Taking breaks from screens allows us to focus on what truly matters, like relationships, hobbies, and self-care.

The author suggests small steps, like turning off notifications or setting specific times to check emails, to create healthier boundaries with technology.

Examples

• A study found that people who took a week-long break from social media reported feeling happier and less stressed.
• Tech industry leaders, like Apple’s Tim Cook, have publicly warned about the dangers of overusing technology.
• Many Silicon Valley parents send their children to schools that ban screens, recognizing the negative effects of excessive tech use.

4. Work Less, Live More

Modern work culture glorifies busyness, but this constant hustle is damaging our health. Long hours, high expectations, and workplace stress contribute to burnout, anxiety, and even physical illnesses like heart disease. Paradoxically, working more often leads to lower productivity and creativity.

The author argues that we need to rethink our relationship with work. Instead of striving to do more, we should focus on doing less but doing it well. Taking time for rest, hobbies, and sleep isn’t lazy—it’s essential for our well-being and effectiveness.

Countries and companies that have experimented with shorter workweeks have found that employees are not only happier but also more productive. This shows that working less can actually lead to better results.

Examples

• Sweden’s six-hour workday experiment led to happier, healthier, and more efficient employees.
• Chronic sleep deprivation, often caused by overwork, is linked to serious health issues like diabetes and depression.
• The World Health Organization recommends 7-9 hours of sleep per night, yet many people get far less.

5. Stop Worrying About Your Looks

In a world obsessed with beauty, it’s easy to feel insecure about your appearance. Social media bombards us with images of perfect bodies and faces, often enhanced by filters and editing. This creates unrealistic standards that are impossible to meet, leading to low self-esteem and body image issues.

The author reminds us that most people don’t notice or care about our perceived flaws. What matters is how we feel about ourselves. Accepting our bodies as they are can free us from the endless cycle of comparison and self-criticism.

Aging is another source of anxiety for many, but the author points out that older people are often the happiest. They’ve learned to focus on what truly matters and let go of superficial concerns.

Examples

• Hospitalizations for eating disorders in the UK have nearly doubled in the past decade.
• Studies show that people who practice self-acceptance are happier and more confident.
• Older adults report higher levels of life satisfaction than younger people, despite societal fears about aging.

6. Awareness Is the First Step to Change

You can’t change what you don’t notice. Becoming aware of your habits, thoughts, and feelings is the first step toward improving your mental health. The author suggests paying attention to what stresses you out and what soothes you, so you can make more intentional choices.

For example, if scrolling through social media makes you feel anxious, consider limiting your time online. If a walk in nature lifts your mood, make it a regular part of your routine. Small changes can add up to big improvements in how you feel.

The author also emphasizes the importance of self-compassion. Instead of beating yourself up for feeling bad, acknowledge your emotions and treat yourself with kindness.

Examples

• A 2013 study found that 90% of people felt better after a walk in the forest.
• Tracking screen time can help you understand how much time you spend online and how it affects your mood.
• Practicing mindfulness can help you become more aware of your thoughts and feelings.

7. Happiness Comes from Gratitude, Not Consumption

Consumer culture teaches us that happiness lies in the next purchase, but this is a lie. True happiness comes from appreciating what we already have, not constantly chasing more. Gratitude helps us focus on the positive aspects of our lives and reduces feelings of lack.

The author encourages readers to resist the pressure to compare themselves to others or to their own idealized future selves. Instead, focus on the present moment and what’s already good in your life. This shift in perspective can lead to greater contentment and peace.

Letting go of perfectionism is also key. Life is messy, and that’s okay. Embracing imperfection allows us to be more authentic and less stressed.

Examples

• Studies show that practicing gratitude can improve mental health and increase happiness.
• People who focus on experiences rather than possessions report higher levels of satisfaction.
• Social media often fuels envy and dissatisfaction by presenting an unrealistic view of others’ lives.

8. Mental Health Is a Societal Issue

While individual actions are important, we also need to address mental health on a societal level. Stigma around mental illness prevents many people from seeking help, and our culture often glorifies stress and busyness instead of promoting balance and well-being.

The author calls for more open conversations about mental health and a greater focus on prevention. This includes recognizing the connection between mental and physical health and creating environments that support both.

By working together, we can create a world where it’s easier to be human and to thrive.

Examples

• Public figures who speak openly about their mental health struggles help reduce stigma.
• Research shows that stress is a major contributor to both mental and physical illnesses.
• Noncommercial spaces like parks and libraries provide a refuge from the pressures of consumer culture.

9. Technology Should Serve Us, Not Control Us

Technology is a tool, not a master. The author argues that we need to use technology in ways that enhance our lives rather than dominate them. This means setting boundaries, being mindful of how we use devices, and prioritizing real-world connections.

By taking control of our tech habits, we can reduce stress and create more space for the things that truly matter.

Examples

• Turning off notifications can help reduce the constant pull of your phone.
• Spending time with loved ones in person strengthens relationships and boosts happiness.
• Studies show that limiting screen time improves mental health and sleep quality.

Takeaways

1. Turn off all notifications to reduce distractions and regain focus.
2. Schedule regular breaks from technology to reconnect with the real world.
3. Practice gratitude daily to shift your focus from what you lack to what you have.