What is *Notes on a Nervous Planet* by Matt Haig about?

*Notes on a Nervous Planet* explores how modern life—including technology overload, social media, and societal pressures—exacerbates anxiety and stress. Matt Haig blends personal anecdotes, philosophical reflections, and actionable advice to help readers navigate a world that often feels overwhelming. Key themes include mental health awareness, digital detox strategies, and redefining success beyond materialism.

Who should read *Notes on a Nervous Planet*?

This book is ideal for anyone feeling overwhelmed by modern life’s pace, particularly those struggling with anxiety, burnout, or digital fatigue. Fans of Haig’s *Reasons to Stay Alive*, mental health advocates, and readers seeking a blend of memoir and self-help will find it resonant. It’s also valuable for individuals reevaluating their relationship with technology.

Is *Notes on a Nervous Planet* worth reading?

Yes, for its relatable insights into managing anxiety in a hyperconnected world. Haig’s candid storytelling and practical tips—like prioritizing “less stuff to do” over productivity—offer solace. However, some critics note repetitive themes or a lack of depth in solutions. Overall, it’s praised for its accessibility and timely relevance.

What are the main concepts in *Notes on a Nervous Planet*?

- **Technology’s double-edged sword**: Social media and constant connectivity amplify anxiety. - **Redefining progress**: True success involves stepping back, not chasing endless goals. - **Mental-physical health connection**: Emotional wellbeing is inseparable from physical health. - **Cultural normalization of stress**: Societal “madness” often masks individual suffering.

How does *Notes on a Nervous Planet* address social media?

Haig critiques social media’s role in fostering comparison, reducing attention spans, and distorting reality. He advises intentional usage—like designated offline hours—to mitigate its mental toll. A standout quote: “Being unhappy about your looks is not about your looks” challenges superficial digital narratives.

What are key quotes from *Notes on a Nervous Planet*?

- “Aim not to *get more stuff done*. Aim to have *less stuff to do*” (productivity vs. purpose). - “Life isn’t a play. Don’t rehearse yourself” (embracing imperfection). - “Money is also luck” (critiquing hustle culture). - “Normality becomes madness” (on societal pressure).

How does *Notes on a Nervous Planet* compare to *Reasons to Stay Alive*?

While both address mental health, *Reasons to Stay Alive* focuses on Haig’s personal depression journey, whereas *Notes* examines external societal triggers. Readers praise *Reasons* for its raw intimacy but favor *Notes* for its broader cultural critique.

What criticisms exist about *Notes on a Nervous Planet*?

Some reviewers find the advice oversimplified or repetitive, citing lists and bullet points as lacking depth. Others argue it states obvious truths about modern life without novel solutions. However, most agree its strength lies in validating shared struggles.

不安な時代の生き方ノート

マット・ヘイグ

3.95(55013 Reviews)

『不安な時代の生き方ノート』の概要

『Notes on a Nervous Planet（邦題：ポエム集眠れない夜に）』の中で、マット・ヘイグは不安を煽る現代のデジタル時代を生き抜くための命綱を提示しています。サンデー・タイムズ紙のベストセラーとなった本作は、メンタルヘルスに関する世界的な議論を巻き起こし、何千人もの人々がテクノロジーとの関わり方を見直すきっかけとなりました。果たして、デジタルから離れることは、自分自身との繋がりを取り戻す助けになるのでしょうか？

語り方を選ぶ

1冊の本。さまざまな聴き方。

不安な時代の生き方ノートの同じアイデアを、あなたに合う声・深さ・ペースで学べます。いつでも切り替えられます。

第1章

The Modern Mind on a Nervous Planet

In a world increasingly defined by digital noise, Matt Haig's "Notes on a Nervous Planet" has become something of a cultural lifeline. This bestseller has found its way into the hands of everyone from Emma Watson to Prince Harry, who have both publicly praised its honest examination of anxiety in our hyperconnected age. The book's popularity speaks to a growing recognition of mental health challenges, arriving at a moment when global anxiety rates are skyrocketing while our collective ability to disconnect seems to be diminishing. What makes Haig's perspective so compelling is his personal journey-having survived a severe breakdown in his twenties, he offers insights not as a detached expert but as someone who has navigated the treacherous waters of modern anxiety and found a way to stay afloat. His question resonates deeply: how do we stay sane on a planet that seems increasingly designed to drive us mad?

第2章

The Paradox of Progress: Better Lives, Worse Minds

Our world presents a striking paradox: by many objective measures, human life has never been better. Global poverty has decreased dramatically, medical advances have extended lifespans, and technology has created unprecedented convenience and connection. Yet mental health problems are quantifiably rising worldwide. Headlines from every corner of the globe confirm an epidemic of anxiety, stress, and depression. This contradiction becomes clear through Haig's personal experience. During one of his anxiety episodes, he found himself pacing around his home, glued to his phone while engaged in a pointless internet argument. Despite claiming he was fine, within a week he had fallen into what he describes as his "eleventh bout of anxiety." The scene perfectly illustrates how digital interactions that provide short-term distraction often worsen long-term mental wellbeing. His breakthrough came through disconnection-avoiding screens, social media, news, and keeping technology minimal. He tidied his cluttered bedside table, left his phone downstairs at night, and embraced what he calls a "life edit"-removing both physical and digital stimulants. While his anxiety didn't disappear instantly, this digital minimalism helped halt its progression and started his recovery. This experience led Haig to question whether aspects of modern life affecting our bodies might similarly impact our minds. He wondered if modern values-always wanting more, comparing ourselves to others, worshipping work above play-contribute to our mental distress. The central question emerged: "How can we live in a mad world without ourselves going mad?" The irony is that our culture of excess has led to trends of restriction-from diets to digital detoxes to minimalism-as people seek balance in an overloaded world. These practices represent a natural counterbalance, "a yin to the frantic yang of 21st-century life." We've "temporarily solved the problem of scarcity and replaced it with the problem of excess," creating new psychological challenges that require new solutions.

聴きながら、すべての言葉を目で追えます

『不安な時代の生き方ノート』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第3章

Acceleration: Living at Warp Speed in Ancient Bodies

In cosmic terms, human history has been lightning fast. Our species has only existed for 200,000 years, with major developments like agriculture appearing just 10,000 years ago and writing a mere 5,000 years ago. Since civilization began 4,000 years back, the pace of change has accelerated dramatically-from money and philosophy to computers and nanotechnology. This change isn't linear but exponential, like a steepening curve that would intimidate even professional skateboarders. Therapists often identify intense change as a major trigger for mental health problems. But what happens when change affects not just individuals but entire societies? According to Moore's Law, processing power doubles every few years, meaning technology doesn't just progress-its progress speeds up. This has led to unprecedented shifts in normality within just two decades, from smartphones to artificial intelligence. Everything moves faster than it used to: mail, cars, Olympic sprinters, news, processing power, photographs, movie scenes, financial transactions, journeys, population growth, deforestation, navigation, technological progress, relationships, political events, and ultimately, the thoughts in our heads. This acceleration creates a fundamental mismatch. Imagine a caveperson-let's call her Su-frozen for 50,000 years, suddenly thawing outside a supermarket. Inside, she'd be terrified by automatic doors, strange lights, metallic shopping carts, plastic packaging, and robotic checkout voices. She'd panic, wail, and bang into glass windows. The twist? Su is Us. We haven't biologically changed in 50,000 years, but society has transformed massively. We're essentially cavemen in a world that arrived faster than our minds and bodies expected. This mismatch explains why panic attacks frequently happen in supermarkets-a phenomenon widely discussed in anxiety forums. Supermarkets trigger this because they're already "derealised" environments-unnatural places with artificial light, humming refrigerators, overwhelming choices, and processed products removed from nature. In these settings, you can feel as removed from yourself as toilet paper is from a tree. When progress happens so rapidly, the present feels like a continual future. We're conditioned to desire what's next rather than appreciate what we have-a perfect recipe for unhappiness. From pre-school onward, we practice "reverse mindfulness," always focusing on future exams, careers, and achievements. This reduces learning from a wonder of humanity to merely a means to an end.

第4章

The Appearance Trap: Beauty Standards in the Digital Age

Despite unprecedented access to beauty products and services-from creams and cosmetics to procedures and digital enhancements-people remain deeply dissatisfied with their appearance. A global study revealed this dissatisfaction varies more by nation than gender, with Japanese, British, Russian and South Korean people most unhappy with their looks. This paradox exists because our beauty standards have risen alongside our abilities to meet them, we're bombarded with filtered images of perfection, general neuroticism increases appearance anxiety, and the beauty industry profits from our insecurities. Most critically, no product can solve our fundamental fear of aging and mortality. Haig once hated his body, doing painful press-ups to bulk up his skinny frame, even trying to scrub a mole off his face. But the problem was never his appearance-it was viewing himself through insecurity. As Hamlet said, "there is nothing either good or bad, but thinking makes it so." Professor Pamela Keel's research shows changing your appearance never solves appearance-related unhappiness; instead, we need to address the harmful attitudes. The beach offers a powerful perspective: "I am created by waves and currents, made of eroded rocks, existing beside the sea for millions of years. And I don't care about your body. I literally don't give a fuck about your BMI or visible abs. I've seen 200,000 generations of humans and will see those who come after you." Even the other beachgoers don't care about your appearance-they're staring at the sea or obsessing over their own looks. To stop worrying about aging, understand that elderly people are actually more optimistic about aging than younger adults. Accept that aging is inevitable-no amount of almonds will stop your 80th birthday from arriving. Remember you can't predict your specific aging challenges; your mind might shine brighter in old age, like Matisse creating his best work in his eighties. Focus on the present moment-the only reality we know-rather than abstract futures.

『不安な時代の生き方ノート』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第5章

Time Poverty in an Age of Abundance

For most of human history, precise time measurements like "quarter to five" would have been meaningless. Early humans recognized just day and night, light and dark, awake and asleep. Activities happened according to natural rhythms, not artificial clock partitions. When mechanical clocks first appeared in 14th century Europe, they were casual affairs without minute hands, not visible from most homes. Pocket watches emerged in the 16th century as expensive status symbols-Samuel Pepys documented his compulsive checking of his new watch in 1665, behavior remarkably similar to modern smartphone habits. Despite increasingly accurate timekeeping technology culminating in atomic clocks, we've become slaves to numerical time rather than natural rhythms. Despite having longer life expectancies and countless time-saving technologies (emails, electric heaters, washing machines), we paradoxically feel more rushed than ever. We constantly say we'd love to read more, learn an instrument, or exercise "if only I had the time." The problem isn't a shortage of time but an overload of everything else competing for our attention. During a call with his mother, Haig admits he wasn't listening because he was busy writing an email. When he confesses to having "no time at all," his mother sighs and responds, "I know the feeling"-their connection momentarily bridged by a shared experience of time scarcity despite being 200 miles apart. We need to remember that feeling you have no time doesn't mean you have no time. Feeling you are ugly doesn't mean you are ugly. Feeling anxious doesn't mean you need to be anxious. Feeling you haven't achieved enough doesn't mean you haven't achieved enough. Feeling you lack things doesn't make you less complete.

第6章

Digital Overload: The Internet's Mixed Blessing

Modern life drowns us in excess. Consider books alone-over 134 million existed by 2016, with millions more added since. This wasn't always the case. Before printing presses, books were handmade. Even after, 16th century England published just 40 books annually, allowing avid readers to consume everything available. By 1600, this increased tenfold to 400 titles yearly. Today, we can only ever read a minuscule fraction of existing books, just as we can only watch a fraction of TV shows. Panic is essentially overload-an excess of thought and fear that makes you feel psychologically trapped. This explains why panic attacks often occur in overstimulating environments like supermarkets, nightclubs, and crowded trains. Modern life is characterized by various forms of overload: consumer overload, work overload, environmental overload, news overload, information overload. Our interconnected world resembles a nervous system on the verge of breakdown. Since Charles Tilston Bright first described telegraph cables as "the world's system of electrical nerves" in the 19th century, global connectivity has exploded. By 2017, over half the world's population was connected to the internet, up from just 0.4% in 1995. Facebook alone had 2.07 billion active monthly users that year. Haig appreciates the internet for enabling collective action against social injustice, rediscovering forgotten pop videos, watching movie trailers, using resources like Wikipedia and Spotify, researching trips, connecting with readers and others who understand mental health struggles, witnessing animal videos, reaching people he'd be too shy to approach in person, funny tweets, maintaining old friendships, testing ideas, accessing distant yoga instructors, and finding running videos. But he also lists behaviors to reduce: posting about meaningful experiences instead of having them, writing unpersuasive opinion tweets, clicking on unwanted articles, browsing Twitter during breakfast, reading his Amazon reviews, comparing his life to others, staring at unanswered emails, answering emails while ignoring real conversations, seeking validation through likes, searching his own name, abandoning videos midway for others, late-night Googling, obsessively checking engagement on posts, and wanting to disconnect without actually doing so. Throughout history, emotions have been contagious-from Salem witch trials to Beatlemania. The internet amplifies this collective behavior exponentially. The term "viral" perfectly describes how not just content but emotions spread like contagion through our connected world. A fully connected planet has the potential to go mad all at once, our psychology linked through digital mirrors.

聴きながら、すべての言葉を目で追えます

『不安な時代の生き方ノート』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第7章

News Shock: The Multiplier Effect

Our nervous planet has good reason for anxiety-political polarization, terrorism, climate change, and countless other threats. But what's different now isn't just what happens (terrible things have always occurred somewhere), but how we experience it. Through smartphones, breaking news, and social media, we witness global horrors directly and viscerally. The psychological impact is multiplied exponentially. Imagine if we'd had social media during World War II, seeing concentration camps in full color on our phones-the horror would have extended far beyond those experiencing it firsthand. Our feeling that each year is worse than the last is partly just that: a feeling amplified by constant connection to global tragedies. The word "shock" increasingly dominates news coverage, creating a continuous barrage that makes us flinch and think, "Oh crap, what now?" As anyone who's had a panic attack knows, shock prevents clear thinking, making us passive and easily directed. Naomi Klein coined "shock doctrine" to describe how corporations and politicians exploit "the public's disorientation following a collective shock" for gain. How we react to news isn't just about content but delivery method-internet and breaking news channels report in ways that disorient us, making everything feel worse. Limit how often you check news; as one Facebook user noted, "In 1973 we typically got news twice daily: morning paper and evening broadcast. And we still got rid of Nixon." Remember that despite media portrayal, the world is actually less violent than ever before. Haig used to be cynical about positivity before his illness, but when he was suicidally depressed, hope became essential for survival. The current political climate of division-partly fueled by the internet-requires us to rediscover our common humanity. Mental illness taught him that progress comes through acceptance-accepting situations to change them, not being shocked by shock or panicked by panic.

第8章

Sleep Deprivation: The Forgotten Necessity

Sleep has become a casualty of modern life, despite being essential for our wellbeing. Since Edison's light bulb conquered darkness, we've increasingly gone to bed later, with Edison himself declaring "there is really no reason why men should go to bed at all." The World Health Organization has declared a sleep loss epidemic in industrialized nations, with most people sleeping well under the recommended seven to nine hours. Before Edison's practical light bulb in 1879, all lighting came from gas and oil. The bulb conquered night, allowing people to stay up later. Edison actually believed sleep was bad for you and that artificial light was medicinal. He was wrong-without sleep, we don't function properly. Humans have circadian rhythms evolved over millennia that artificial light disrupts. Sleep deprivation weakens immunity, increases risks of heart disease, stroke, diabetes, cancer, and car accidents, impairs concentration and memory, increases Alzheimer's risk, contributes to weight gain, reduces sex drive, raises stress hormones, and increases depression likelihood. Yet sleep remains an enemy of consumerism-we can't shop while unconscious. Netflix's CEO even considers sleep his main competitor: "When you watch a show from Netflix and you get addicted to it, you stay up late at night... we're competing with sleep." Despite expensive technological solutions that often increase our sleep anxiety, the best ways to improve sleep are simple. Consistent expert advice includes establishing routines, avoiding caffeine, nicotine and late alcohol, exercising early in day, avoiding late large meals, relaxing before bed, and getting natural daylight.

『不安な時代の生き方ノート』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第9章

Connection in an Age of Disconnection

The paradox of modern life: we've never been more connected yet never more alone. Cars replaced buses, remote work replaced offices, streaming replaced cinemas, social media replaced pubs, individualism replaced community. We're having fewer face-to-face conversations and more interactions with avatars. Haig visited the Joel Centre, an award-winning homeless shelter in affluent Kingston upon Thames. Their ethos goes beyond providing beds-"Helping People to Believe in Themselves." A volunteer explained they address homelessness, not just houselessness: "When you are homeless you are missing more than just a bedroom." Guests share meals, help cook, clean, garden and support the local community. The shelter becomes theirs; they belong. A man Haig's age told him the centre saved his life after relationship breakdown led to depression and alcoholism. "Out there" life made no sense, but here, simple human connections restored him. The centre carefully curates what helps guests and strictly excludes what harms them. Its approach-accentuating what makes you feel good, reducing what makes you feel bad, fostering genuine connection-offers wisdom for all of us struggling with modern life's paradoxical isolation amid constant connection. Though humans are "the mammalian bee" as George Monbiot puts it, our hives have fundamentally changed. Haig has noticed his virtual friends increasing while real-life friendships dwindle. He's making efforts to socialize in person weekly and feeling better for it. He's not nostalgic about vinyl records, but he misses genuine face-to-face contact-not FaceTime, but talking with nothing but air between us.

第10章

The Smartphone Dilemma: Finding Balance

In a fictional future therapy session, a robot therapist counsels Haig's son about his childhood trauma. The son explains how his father was constantly on his phone, making him feel less important than Twitter feeds and screens. The therapist offers context that people from that generation didn't understand phone addiction's consequences, as the technology was new. The son reveals his father died in 2027, run over by a driverless car while searching for a funny gif. Ten practical rules for healthier smartphone use: 1) Don't feel obligated to always be available-let people wait sometimes; 2) Turn off all notifications to regain control; 3) Create phone-free times daily, like walks without devices; 4) Resist checking your screen constantly; 5) Don't tie anxiety to battery percentage; 6) Remember phones are indifferent objects, not sentient beings; 7) Keep phones out of the bedroom for better sleep; 8) Practice app minimalism to reduce choice-related stress; 9) Avoid multitasking, which neuroscientist Daniel Levitin proves makes us less efficient by creating dopamine addiction cycles; 10) Accept uncertainty-the need to constantly check stems from intolerance of not knowing, but there's no final satisfying check that ends the cycle. While writing this book in 2018, Haig asked novelist Zadie Smith about social media's societal impact. She responded bluntly that smartphones make her "anxious, depressed, dead inside, unhinged," questioning whether we need phones by our pillows or in our seven-year-olds' hands. Even tech insiders are concerned-many Apple and Yahoo employees send children to tech-free schools. The inventor of Facebook's "Like" button uses parental controls on his own phone, calling it "addictive."

聴きながら、すべての言葉を目で追えます

『不安な時代の生き方ノート』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第11章

Finding Wholeness in a Fragmented World

When Haig first broke down at age 24, the world became painfully sharp-shadows gained weight, clouds grew greyer, music louder. He noticed everything that made him feel worse about modern life: the wearying pressure of advertising, frantic crowds, and suffocating social expectations. Illness taught him what wellness had numbed him to. The challenge now is keeping that knowledge while staying well-turning recovery into prevention by living consciously without being ill. In Ancient Greece, doctors explained health through the "four humours"-black bile, yellow bile, phlegm and blood. Every ailment was an excess or deficiency of these fluids. Depression was called melancholia, literally meaning "black bile." Though unscientific, this system was advanced in one crucial way: it didn't separate physical and mental health. Today, we know mental health is intricately connected to the whole body. Physical exercise positively impacts depression and ADHD, while physical illnesses have mental effects. We aren't encouraged to discuss mental health until we're mentally ill, as if we must pretend perfect health. This stigma becomes apparent when someone treats walking in a forest as an act of bravery. The lingering toxic idea that people share mental health issues for "attention" ignores that this attention can save lives. C.S. Lewis noted, "The frequent attempt to conceal mental pain increases the burden: it is easier to say 'My tooth is aching' than to say 'My heart is broken.'" Imagine measuring psychological weight as we each feel it-a unit called a "psychogram." This could bridge the mental and physical, helping people understand the reality of stress. The chart reveals the varying psychological burden of everyday activities: walking through a shopping center (1,298pg), a phone call from the bank (182pg), job interviews (458pg), watching news (222pg), unanswered emails (321pg), tweets no one likes (98pg), guilt from neglecting relatives (295pg), worrying symptoms you've googled (672pg), public speaking (1,328pg), comparing yourself to perfect bodies (488pg), arguing with trolls (632pg), and having your job replaced by a robot (2,156pg).

第12章

Finding Your True Self in a World of Endless Wanting

We're being sold unhappiness because that's where profit lies. Much marketing promotes the idea that we could be better if we became something else. Former British Vogue fashion director Lucinda Chambers revealed that despite talk of empowerment, fashion magazines typically leave readers "totally anxiety ridden" about having the wrong dinner parties or not meeting the right people. The focus on unattainably expensive items only makes people feel poor. "In fashion we are always trying to make people buy something they don't need," Chambers admitted. "We don't need any more bags, shirts or shoes." Wanting inherently means lacking something. The more we want, the more holes we create within ourselves, allowing happiness to leak through like water through a damaged bucket. The moment of wanting is the moment of dissatisfaction. We must carefully monitor our desires to prevent them from creating too many empty spaces within us that can never be filled. Happiness is terrible for business, so we're constantly encouraged to feel slightly dissatisfied with ourselves-our bodies too fat or thin, our skin tone wrong. Marketing expert Robert Rosenthal explicitly advocates using "fear, uncertainty, and doubt" (FUD) as legitimate tools to change consumer behavior. Even when advertisements aren't overtly fear-based, they sell the idea that we need products to achieve coolness or status. Don't let anyone or anything make you feel insufficient. You don't need to achieve more to be accepted. Be content with yourself without upgrades. Stop chasing imaginary goals and finish lines. Accept what marketers don't want you to know: you are already enough and lack nothing. Earth is unique-the only place we know where life exists in the vast cosmos. And you are equally incredible, complete from birth. No one looks at a newborn and sees absence-they see perfection. We come complete, needing only basic sustenance, shelter, songs, stories, and people to love. But somewhere along the way, we've raised the threshold of what we need to be happy.

『不安な時代の生き方ノート』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第13章

Reconnecting with What Matters

Looking at the night sky provided rare comfort during Haig's worst depression a decade ago. In Yorkshire's clear skies, he'd take out the bins and linger, staring at stars and planets, feeling his pain diminish against the cosmos's vastness. The night sky's therapeutic effect comes partly from scale-making us feel small in both space and time. We're looking at ancient history, at light that began its journey thousands of years ago. Research confirms the sky soothes us. A 2018 King's College London study found that seeing sky, trees, hearing birdsong, and connecting with nature benefits mental health. Participants recorded their mental states in different locations, revealing nature particularly helps those predisposed to mental health problems like addiction, ADHD, and bipolar disorder. "Short-term exposure to nature has a measurable beneficial impact on mental wellbeing," concluded Dr. Andrea Mechelli. During his mother's open heart surgery and intensive care stay, Haig's priorities instantly clarified. While her recovery went well, those days sitting by her bedside with his father completely stripped away his usual concerns. Suddenly, emails and social media held no importance-even world news seemed irrelevant compared to the life-and-death reality in that hospital room. It's unfortunate that such major events are often required for us to gain perspective. Life sometimes feels like an overproduced song with too many instruments playing at once. When there's too much happening, it's hard to hear the melody at all, and we can feel lost. Sometimes we need to strip back to just a guitar and voice-the essentials. Our natural selves haven't changed in tens of thousands of years, something worth remembering with every new app or technology we create. Three simple principles can guide us: Awareness-recognize how much time you spend on your phone, how news affects your mind, how work pressures change, and how modern life creates stress. Awareness itself becomes a solution-like removing your hand from a hot stove once you notice the burn. Wholeness-the deficiencies society makes you feel aren't real. You were born complete and remain so. You have no understudy; you're here to be you. Perspective-the world is real, but your experience of it is subjective. Changing your perspective changes your planet and can transform your life. Though you're part of the planet, the planet is equally part of you-and you choose how to respond to it. There aren't just one but seven billion versions of the world; find the one that suits you best. Everything special about humans-our capacity for love, art, friendship, stories-isn't a product of modern life but of being human. We don't need to distract ourselves from ourselves. By listening to the quiet stillness of being, we realize everything we need is right here.

★★★★★

『不安な時代の生き方ノート』を最後まで読み終えました

100万人以上の学習者に愛用されています

“23日間、毎日使い続けています。今では日課の一部です。”

jayallen

『不安な時代の生き方ノート』の主要テーマ

digital minimalism
technological acceleration
modern anxiety
information overload
social media comparison

『不安な時代の生き方ノート』の名言

How do we stay sane on a planet that seems increasingly designed to drive us mad?
We're essentially cavemen in a world that arrived faster than our minds and bodies expected.
There is nothing either good or bad, but thinking makes it so.
We've temporarily solved the problem of scarcity and replaced it with the problem of excess.

『不安な時代の生き方ノート』の登場人物

Matt HaigThe author and subject of the book's narrative
SuA hypothetical caveperson used as a case study

著者について

『不安な時代の処世術』で国際的なベストセラー作家となったマット・ヘイグは、メンタルヘルス、回復力、そして現代社会における不安に対する深い洞察で高く評価されています。

フィクション、ノンフィクション、児童文学と多岐にわたる作品を手がけるイギリス人作家であるヘイグは、自身のうつ病やパニック障害との闘いの経験を回想録『生きていく理由』に綴っています。この回想録は『サンデー・タイムズ』紙でベストセラー1位を獲得し、全英トップ10に46週間にわたってランクインしました。

『ミッドナイト・ライブラリー』のような思索的なフィクションから、宇宙人の視点から人間を描いた『宇宙人が教える、愛すべき人間の見つけ方』まで、ジャンルを超えた彼の物語は、哲学的な深みと親しみやすい語り口を融合させています。ヘイグの洞察はBBCラジオ2や世界中のメディアで取り上げられ、メンタルヘルスの擁護者としての役割を広めています。

世界中で300万部以上の著書を売り上げ、『時間を止める方法』や『ラドリー家の人々』を含む彼の作品は40以上の言語に翻訳されています。また、著書『クリスマスとよばれた男』は主要映画として実写化されました。

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In an era of digital distraction, our brains are often trapped in cycles of isolation and superficial stimulation. This plan is essential for anyone feeling disconnected or overwhelmed by screen-based habits, providing a scientific roadmap to regain emotional control and foster genuine human intimacy.

1 h 30 m•3 セクション

学習プラン

Stop overthinking and bypass mental noise

In an era of constant information overload, many professionals and students find themselves paralyzed by chronic overthinking and anxiety. This plan offers a structured path for anyone seeking to regain control over their focus, reduce stress, and transform their relationship with their inner dialogue.

5 h 41 m•4 セクション

学習プラン

Quiet the Noise: A Guide to Clear Thinking

In an era of constant information overload, the ability to regulate your physiological response and mental clarity is a critical skill. This guide is designed for professionals and individuals who feel overwhelmed by anxiety and want to transition from reactive stress to intentional, clear thinking.

1 h 30 m•3 セクション

学習プラン

Living Beyond the Anxiety Alarm

This plan is essential for anyone feeling trapped by persistent worry or physical symptoms of stress. It provides a holistic roadmap for moving from reactive survival to proactive living by addressing both the body's biological responses and the mind's cognitive patterns.

2 h•4 セクション

学習プラン

The Courage to Be Alone

In an age of constant connectivity, many struggle with the anxiety of being alone. This plan is designed for anyone feeling overwhelmed by silence or external pressure, offering practical tools to build a meaningful relationship with oneself.

1 h 15 m•3 セクション

学習プラン

Unshakable: The Art of Emotional Detachment

In an era of constant social pressure, mastering emotional boundaries is essential for mental clarity. This plan is designed for individuals who feel drained by others' moods or struggle with social overthinking.

1 h 30 m•3 セクション

学習プラン

Unshakable: Stoic Resilience for Modern Chaos

In an era of constant digital noise and unpredictability, mental fortitude is a necessity rather than a luxury. This plan is designed for professionals and individuals facing high-stress environments who seek practical, ancient wisdom to maintain emotional stability and clarity.

2 h•4 セクション

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

今すぐ学習の旅を始めよう

第13章

不安な時代の生き方ノート

概要『不安な時代の生き方ノート』の概要

1冊の本。さまざまな聴き方。

The Modern Mind on a Nervous Planet

The Paradox of Progress: Better Lives, Worse Minds

聴きながら、すべての言葉を目で追えます

Acceleration: Living at Warp Speed in Ancient Bodies

The Appearance Trap: Beauty Standards in the Digital Age

『不安な時代の生き方ノート』をもっと深く楽しむ

Time Poverty in an Age of Abundance

Digital Overload: The Internet's Mixed Blessing

聴きながら、すべての言葉を目で追えます

News Shock: The Multiplier Effect

Sleep Deprivation: The Forgotten Necessity

『不安な時代の生き方ノート』をもっと深く楽しむ

Connection in an Age of Disconnection

The Smartphone Dilemma: Finding Balance

聴きながら、すべての言葉を目で追えます

Finding Wholeness in a Fragmented World

Finding Your True Self in a World of Endless Wanting

『不安な時代の生き方ノート』をもっと深く楽しむ

Reconnecting with What Matters

『不安な時代の生き方ノート』を最後まで読み終えました

『不安な時代の生き方ノート』の主要テーマ

『不安な時代の生き方ノート』の名言

『不安な時代の生き方ノート』の登場人物

著者について

不安な時代の生き方ノートの要約をダウンロード

他のユーザーのお気に入り

この本に関するよくある質問

What is Notes on a Nervous Planet by Matt Haig about?

Who should read Notes on a Nervous Planet?

Is Notes on a Nervous Planet worth reading?

What are the main concepts in Notes on a Nervous Planet?

この学習プランの一部

Modern lifestyle harms health

もっと見る

1,000,000+ curious minds.

1,000,000+ curious minds.

1冊の本。さまざまな聴き方。

The Modern Mind on a Nervous Planet

The Paradox of Progress: Better Lives, Worse Minds

聴きながら、すべての言葉を目で追えます

Acceleration: Living at Warp Speed in Ancient Bodies

The Appearance Trap: Beauty Standards in the Digital Age

『不安な時代の生き方ノート』をもっと深く楽しむ

Time Poverty in an Age of Abundance

Digital Overload: The Internet's Mixed Blessing

聴きながら、すべての言葉を目で追えます

News Shock: The Multiplier Effect

Sleep Deprivation: The Forgotten Necessity

『不安な時代の生き方ノート』をもっと深く楽しむ

Connection in an Age of Disconnection

The Smartphone Dilemma: Finding Balance

聴きながら、すべての言葉を目で追えます

Finding Wholeness in a Fragmented World

Finding Your True Self in a World of Endless Wanting

『不安な時代の生き方ノート』をもっと深く楽しむ

Reconnecting with What Matters

『不安な時代の生き方ノート』を最後まで読み終えました

他のユーザーのお気に入り

この学習プランの一部

Modern lifestyle harms health

もっと見る

『不安な時代の生き方ノート』の概要