How to Overcome Your Phone Addiction?

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Understand your Addiction

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Phones hook you because they are habit-forming:

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● The action delivers a reward that produces a dopamine hit and pushes you to crave the next hit.

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Identify the Trigger

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Spend a few days tracking when and why you reach for your phone.

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Be Vigilant During Transitions

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Distraction often happens when shifting from one activity to another.

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Get Away for a While

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Regularly get some time away from your phone.

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Let Boredom Happen

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Most people reflexively pull out their phones when they're bored.

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But by always filling in these low-stimuli moments with a high-stimuli activity, you deplete your brain's ability to tolerate boredom, weakening your ability to focus. Instead, consciously let yourself be bored in low-stimuli moments.

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How to Overcome Your Phone Addiction?

Understand your Addiction

Phones hook you because they are habit-forming:

● A trigger prompts you to reach for your phone. The trigger can be external (e.g. notifications) or internal (e.g. boredom).

● The action delivers a reward that produces a dopamine hit and pushes you to crave the next hit.

Identify the Trigger

Spend a few days tracking when and why you reach for your phone.

The patterns that emerge will give you insight into the triggers that make you reach for your phone, such as tasks you dislike doing or emotional states that you're avoiding.

Be Vigilant During Transitions

Distraction often happens when shifting from one activity to another.

In these moments, tell yourself you'll indulge in 10 minutes -usually, the urge passes by then.

Get Away for a While

Regularly get some time away from your phone.

If you meet a friend for dinner, leave it at home. If that feels too extreme, ask your friend to put your phone in her pocket-whatever you can do to make the phone less accessible to you.

Let Boredom Happen

Most people reflexively pull out their phones when they're bored.

But by always filling in these low-stimuli moments with a high-stimuli activity, you deplete your brain's ability to tolerate boredom, weakening your ability to focus. Instead, consciously let yourself be bored in low-stimuli moments.

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