For example, if Instagram’s endless highlight reel is the only thing keeping you happy, he suggests, there’s no need to go on a full digital detox—you might just want to set a limit on how much time you spend on that particular app. “Also, is the technology the problem? Or is it the person who annoys you on WhatsApp?” He says.
Start setting boundaries
If you’ve completed that section and still think there’s a problem, there are steps you can take. Once you identify the root cause of your unhappiness—whether it’s a certain person who annoys you, the content you find in a certain app, or just a desire to spend too much time in the real world—you can set boundaries so you feel more in control.
According to Anna Lembke, a professor of psychiatry at the Stanford School of Medicine, Internet use should be limited to restricted hours, such as intermittent fasting, and not every day. Dopamine Nation: Finding Balance in Development. “Try to delete apps that take you to parts of the internet you don’t want to, and make a to-do list of what you need to do online before you go online,” she adds. “Hold on with that list.”
Break the mindless cycle
If, like me, you find your app checking to be a valuable distraction or a way to kill time when you’re bored, you can teach yourself to break the habit and build healthy habits instead. Jude Brewer, director of research and innovation at Brown University’s think tank, recommends a three-step process to break the cycle.
The first step It’s knowing you’re in a habit cycle. Consider, for example, whether you feel compelled to refresh your work emails even on vacation. Write these points down so that you can record what you want to bring up.
The next, the second A key question that can be applied to any behavior is to ask yourself what beer calls: ”What do I get out of this?” “If something’s rewarding, we’ll keep doing it—that’s how tutoring works. So you can break that stereotype by making people realize how valuable the behavior is. That helps you identify what’s good and what’s a waste of time.”
The third and final step It involves identifying the biggest and best offer – a more rewarding reward that helps you break the experience loop.
This involves asking ourselves how it feels to check social media, choosing to be curious (which is intrinsically rewarding). why? We want to know what’s happening on Instagram or in our inboxes. We can then compare these feelings to the feelings we feel when we read or practice, for example, to identify which is the more important activity. “This even applies to clinical situations,” added Brewer.
Getting out of a doomsday takes some careful thinking, but it’s possible. Talking to these experts has taught me the importance of self-control and whether I really want to see the Instagram stories posted by people I don’t like, or I’d rather work in the articles I’ve submitted, sitting in my pocket. I am more thoughtful, more focused, and more careful about what I allow on my screen. apart from Island of love. This is one habit I refuse to break.