Submit your Article

We all use our phones way too much than we would like to admit. And as much as we try to minimize its use, there’s no denying that we invariably end up reaching for it—to make a call, text someone, or simply scroll through social media or watch some funny videos on YouTube. One of our readers confessed that she constantly turns on her phone to check the time since she doesn’t wear a watch and that inevitably has her checking her messages or social media accounts even when she doesn’t really need to. 

A digital detox is a time when you intentionally reduce the use of your devices to promote well-being and take care of your mental health. It’s believed to improve focus and sleep and reduce stress. It’s a well known fact that disconnecting from screens before bed can improve your sleep quality and that staying away from social media can help you forge better real-life connections. But as well meaning as our intentions might be, the allure of a smartphone or tablet is more often than not all too great. 

There are, however, small steps you can take to spend some time tech-free and become more in control of your life. The first and foremost thing you can do to stop letting tech control your life is set a clear goal on how much screen-time you are allowed. You can set a time for device use, schedule tech-free time, or declare the bedroom as a no-phone or tablet area. 

Next up, consider deleting social media apps from your phone. One of the people ApEx spoke to says his screen time went down significantly once he uninstalled Facebook and Instagram from his android phone. This, he says, was because he became less inclined to open the sites through browsers as that was a long process. Social media wasn’t just a tap away and that inaccessibility acted as a deterrent. 

Another thing that can help you disconnect from digital devices is to find hobbies that you can engage in. Whether it’s gardening, reading, or crocheting, hobbies can help reduce the time you spend scrolling on your phone. After all, we are more likely to curl up on the couch with our phones when we are bored and find ourselves with nothing better to do. Engaging in mindful activities that bring you joy can change how and when you use tech. 

And finally, consider switching off your phone and tablets during specific times of the day or for a day every week to start with. If that sounds like a bit much, then at least put your devices on silent mode. You will definitely use them less when you aren’t constantly distracted by message pings and notifications. 

A study has found that heavy technology use on a daily basis is associated with an increased risk of mental health problems among young adults. It was also linked to increased symptoms of ADHD and decreased well-being. A digital detox, thus, can be a good way to help you focus on your mental and physical well-being and not let technology rule your life. 

“The Gaad has turned reckless; it has now become a curse to us,” laments 70-year-old Jharana Regmi, a lifelong resident of Daiya, a small village nestled along the riverbank in Budhinanda Municipality-6 of Bajura district. Gaad refers to a river in the local dialect of Bajura and the broader Sudurpashchim region. In this context, she is speaking about the Baadigaad River, which flows along the village’s northern edge before draining into the Karnali River.

Over the past few years, the river has begun to change its course during the monsoon, triggering floods that have severely damaged the riverbanks and canal systems that once reliably irrigated Daiya’s household farms. “This year, the Gaad swept away our two main canals that were crucial for irrigation. Without sufficient water, our fields have turned barren, and all the rice we planted failed,” Regmi adds. The sudden loss of irrigation has led to a complete crop failure, and the village barely harvested any rice this year, leaving families struggling to secure food for the coming winter.

“Earlier, we were self-sufficient in rice. We used to grow several indigenous varieties like Himali and Jawaro (a red rice variety) for both consumption and trade. But now, with the repeated flooding of the riverbanks and canal systems, we can’t even grow enough for ourselves,” says Regmi, her voice heavy with despair.

With both main canal systems damaged at the point where they diverted water from the Baadigaad River, the village now relies on water discharged from a local micro-hydropower plant. This plant, housed within the village, releases water into a canal that provides irrigation only during the night, when the plant operates to generate electricity. Meanwhile, another village, Kaalshila, located uphill and south of Daiya, uses the same water source for irrigation during the day.

“Because the water is only available at night, it’s very inconvenient for us to use it effectively for farming,” Regmi explains. The hydropower plant’s water is sourced from the Baadigaad at a distant point in Kaalshila, further complicating equitable access for Daiya villagers.

Beyond damaging canals, the river has also devastated riparian farmland. Erosion, sand, and debris deposited during floods have rendered many plots uncultivable. The resulting loss of fertile land has severely impacted local livelihoods and food security. With their primary croplands gone, villagers now depend on small vegetable gardens and remote drylands. Some have tried to grow wheat using makeshift canals, but such efforts have done little to ease food insecurity.

Despite repeated damage assessments by the municipality, meaningful relief has yet to reach the village. “We’ve appealed to the municipality several times. Now we just have to wait and see what the government plans for us,” says Regmi.

The global phenomenon behind a local crisis

Intense rainfall over the past two years appears to be the main culprit behind the river’s erratic course changes and frequent flooding. These heavy rains have increased river discharge to record levels and triggered landslides along riverbank slopes, raising the riverbed with deposited debris. As the riverbed aggrades, it causes the river to carve new channels, resulting in unpredictable course shifts and devastating floods.

“Nowadays, we experience heavy rainfall and flooding between June and October, but they can begin as early as April or May,” shares Regmi.

Compounding this natural crisis is weak governance of local natural resources. For instance, the stewardship of the Tushar Community Forest (Tushar Samudaik Baan) in Daiya has deteriorated significantly. “Even though there’s an executive committee for forest management, no serious efforts have been made to protect it,” says Regmi.

The absence of forest guards for the past three years has led to unregulated and illegal extraction of forest products. The lack of enforcement has encouraged excessive harvesting of biomass and even organized timber theft. As a result, many indigenous species, such as Aiselu (Rubus ellipticus) and Tilkhuri (Thysanolaena latifolia), have disappeared. These species once played a vital role in maintaining soil integrity and supporting crop-livestock agriculture.

This ecological degradation has also made the forest slopes more vulnerable to landslides, especially during heavy rains. The cascading impacts are ultimately felt in the geomorphology of the Baadigaad River as it cuts through the weakened forest terrain.

Building a climate-resilient village

Regmi cannot recall any significant community-led efforts to build resilience or minimize the risks facing Daiya. She laments the lack of a dedicated water management committee to maintain and repair damaged canal infrastructure. “We can’t always wait for the government to rehabilitate the canals. We need a local mechanism to organize resources and take responsibility,” she insists.

This, she believes, is where the long-term solution lies.

What Daiya needs is the establishment and strengthening of self-governing institutions dedicated to managing critical local resources, especially water and forests, on which agriculture and livelihoods depend. This could include revitalizing the existing Community Forest User Group (CFUG) to improve forest stewardship and forming a Water Users Group (WUG) tasked with maintaining and rehabilitating irrigation infrastructure.

Theoretical models such as the Institutional Analysis and Development (IAD) framework and Design Principles, developed by Nobel laureate Elinor Ostrom, emphasize the importance of well-crafted self-governing institutions for the sustainability of common-pool resources. Ostrom's design principles highlight the need for clear operational rules, monitoring systems, rule enforcement, and exclusivity of access for resource users.

Such self-governing bodies should also coordinate with external stakeholders—including donor agencies, grassroots organizations, and government extension services—to foster adaptive co-management. A collaborative, systemic approach is essential, given the strong interdependence between water, forests, and agriculture.

In mountain communities like Daiya, where both climatic and human-induced shocks are intensifying, empowering local institutions to govern shared resources offers a promising pathway to resilience. Lessons from other parts of Nepal and beyond demonstrate that community-led governance can significantly improve preparedness, recovery, and sustainability. With the right structures in place, even a troubled river like the Baadigaad can become a source of strength, rather than sorrow, for the people who live by its banks.

Art elevates the look of your home by bringing your bare walls alive. But we all know it can be an expensive indulgence. Does that mean we have to forgo art while doing up our living rooms? Not necessarily. There are some simple ways you can incorporate art in your home without breaking your budget and without having to put up a random poster where a nice painting should go. Here we bring you three fabulous ways to make your living space pop with a dash of art that will have your visitors raving about your creativity. 

Get prints of art by local artists

Do you know prints are cheaper than actual paintings? They are also more marketable and thus many artists are now digitizing their works and selling prints at affordable prices. Find an artwork you like and see if the artist has made digital prints available. If not, you can put in a request for one. Most artists these days will happily oblige. Instagram is a great place to discover amazing new artists whose work resonates with you and will make your home reflect your personality. Krisha Tamrakar, a Kathmandu-based contemporary artist and author, is one of our favorites.

Frame fabrics

And we don’t mean just any fabric. You have to be really creative with this one. Find an heirloom sari or a piece of upholstery from your childhood days that brings back fond memories and get it framed. Make sure it’s something that you love looking at and it matches your decor as well. One of our readers has put up a piece of her mother’s wedding sari on a large frame and she says it’s the focal point of her living room. Another hung a vintage rug that was in her parent’s home on a wall and it reminds her of happy times while giving her space a much-needed pop of color.

Make a fun collage

A collage is a great way to display random notes, cards, ticket stubs, and postcards that might otherwise clutter your space. Collect your favorite memorabilia and paste them creatively and interestingly on a large sheet of paper. This can be a really fun activity to do as a family. You can also add pressed flowers and write down your favorite quotes for added intrigue. There are many ideas on how to create fabulous collages that you can then display in your living room as art on Pinterest and Instagram. All you need is a weekend, some paper, markers, and glue. 

Friendship is perhaps the purest form of mutual support—a bond built not on obligation, but on choice, trust, and understanding. On International Friendship Day, we celebrate the connections that bring light to our darkest days, laughter to our routines, and strength when we need it most. True friends stand beside us through life’s highs and lows, offering not just company, but genuine care, empathy, and encouragement. As an ode to that kind of relationship, ApEx spoke to three people about what friendship means to them and their most special bond. 

Rikav Hussain, 26

To me, friendship brings to mind Dipesh or Dalle who has been my friend for the past eight years. I still remember seeing him for the first time in college. He felt like an extension of  me. We haven’t talked often since he went to Australia, and I’ve only met him once since he returned. Friends are meant to support you in times of need but not every friendship should be built on that expectation. Some friendships are more beautiful when they’re free from that kind of pressure. Anyway, let me just say our friendship hasn’t ended. Just like love doesn’t truly die, neither does friendship. These feelings, these energies—once created—can’t be destroyed. Even if someone claims they’ve moved on from love or friendship, I don’t believe it. That emotional energy still exists, somewhere, and it can resurface at any time. I will always have fond memories of Dipesh and wish him well. 

Reshu Ingnam, 34

When I think of friendship, I remember Semi. There was an instant connection, a comfort in each other’s presence that didn’t need words or time to build. It just happened naturally. Unfortunately, she’s not a part of my life anymore. To me, true friendship is about growing together, supporting each other’s dreams, and holding space even when life gets busy or complicated. But sometimes, despite the love and bond, people grow in different directions. There wasn’t a single reason or a falling out, it was just life. Responsibilities, distance, and time created a gap we couldn’t bridge. Still, that doesn’t take away from what we shared. The laughter, the comfort, and the small talks are all precious memories I carry with me. Semi was a meaningful part of my life. She was more than a friend. She was family. A part of her will always live in my heart. If our paths cross again, I hope we can smile at the memories we made together.

Norkey Wangmu Yolmo, 34

Choden is the friend that I remember every time someone asks me to think of a special friend. Working at the same organization has brought us closer through shared interests, experiences, and commitments. We’re on a similar path, facing similar challenges, and whenever those challenges or differences arise, we always take the time to listen, reflect, and find a meaningful conclusion together. What makes our friendship even more special is that we both understand the importance of fun and laughter. No matter how busy life gets, we always make time—whether it’s a quick catch-up or a longer hangout session. Choden isn’t just my best friend. Choden is my chosen family. Thank you for always standing by me, for knowing how to make me laugh exactly when I need it, and for reminding me of who I am when I lose sight of myself. Friendship comes with its own pros and cons. What is needed is trust and faith in the role of friends.