The number one question I get asked on my Tik Tok page (yes I see the irony here) is:
"How do I break the addiction to my phone?"
I'm going to give you a simple formula to break the addiction to your phone FOR GOOD.
And it's honestly really hard... because your brain does see it as an addiction. But I'm going to give you a little background on how the brain works so you know exactly how to break the addiction. My background is in psychology so this is going to be good.
The first thing you'll need to know about is dopamine. Dopamine is the "feel good" chemical our brain makes and CRAVES. Many things give our brain dopamine - good food, good friends, puppies, candy, coffee, chocolate... and you guessed it our phones and social media.
Here's the catch. The more dopamine you give your brain the more dopamine your brain wants to function every day. Just like anything else you will build up your tolerance to dopamine. So eventually the normal amount of dopamine won't cut it anymore and your brain will crave MORE. Therefore you will go searching for more dopamine. Hence, picking up your phone again or opening up a different social media app when the first one didn't cut it.
Here is the important piece of information to know about your brain and dopamine...
However you give your brain dopamine first thing in the morning... is how your brain will crave dopamine the rest of the day.
For example: If the first thing you do when you wake up in the morning is pick up your phone and scroll social media for a boost of dopamine, for the rest of the day your brain will crave that same source of dopamine.
This is exactly why you can't stop picking up your phone all day.
This is why you feel like you can't focus on anything else. You have hardwired your brain to pick up your phone for that boost of "feel good" chemical to keep going.
So here's the simple breakdown
Get dopamine from your phone first thing in the morning = crave your phone all day
The solution is to build an alternate formula!
Don't pick up your phone for the first hour of your day. Get your dopamine a different way.
Or the best option is to build a low dopamine morning routine.
Start your day with less dopamine = need less dopamine to get through your day
If this seems impossible to you to not look at your phone for the first HOUR start smaller. Start with the first 10 minutes, then 20 minutes, then 30 minutes... build your way up to it.
Here are a few ways to build a low dopamine morning
Use a real alarm clock so that your phone is not even a temptation
Start your day with a mindful morning routine including
Write down your affirmations
Write down your goals
Write down what you are stressed about and let it go
3. Get ready to your favorite mellow music or podcast
4. Cook a real breakfast - wake up with enough time not to rust
5. Save your coffee for last!
The longer you can put off picking up your phone the better! Your brain is easiest to influence first thing in the morning so fill it with goodness!
And remember the more you pick up your phone the more your brain wants you to pick up your phone. The less that you pick up your phone the less your brain wants you to pick up your phone!