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Four Tips To Ditch Your Smartphone Addiction for Good

You’re reading Four Tips To Ditch Your Smartphone Addiction for Good, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

How to Get Rid of Your Smartphone Addiction

The modern world has brought to us an unparalleled quality of life that our ancestors could have never dreamed of. Instantaneous communication with other people, information at the click of a button, and on-demand movies are just a few of the offerings on the modern buffet table. For most people, all or most of these conveniences are accessed through their cellphones. There’s no problem with this…until it gets to the level of a compulsive behavior (i.e. an addiction).

Why Cellphone Addiction Is Overlooked

Many people think addiction only comes in the form of a pill or a powder, that is mainly through external substances. Parents have a good laugh amomg and say “Hah, hah, he/she just can’t put down his phone no matter what!”. It seems innocent at the outset, but compulsive behavior is just one step from addiction (which is the end result). Addiction is addiction regardless of the behavior or origin. Addictions still work on the neurotransmitter system within the brain. There are many neurotransmitters but the main one involved in behavioral addictions is dopamine. Dopamine is the neurotransmitter responsible for reward-motivated behavior. Certain activities release more dopamine than others. These are activities related to sex, food, drugs, etc. The Internet is a big stimulant of dopamine because the Internet contains a lot of novelty. Social media, shopping, porn, email – these are all novel experiences only found on the Internet. To us humans, novelty is rewarding because it tells the brain on a subconscious level, “hey, this might be useful for your survival”. New information releases dopamine. This is very good because our ancestors would not have made a majority of discoveries without this tendency to seek out novelty. As of November 2016, over half of the world’s population accessed the Internet through a cellphone. What does this ultimately mean? Cellphone addiction is inherently an Internet addiction, which is turn is driven by novelty seeking. Smartphone addiction has no physical effects like drug addiction, so all’s well – right? Wrong.

Why Smartphone Addiction Is Detrimental to Your Self-Development

You’re dedicated to self-improvement since you are reading this article. One of the easiest ways to destroy your self-improvement efforts is to be addicted to your smartphone or the Internet. Smartphones provide an endless assortment of stimulation. Games, Internet, chatting, text, the list of goes on and on and on. But here’s what no one is saying: you are essentially wasting time. You aren’t doing anything inherently productive. You can spend an entire day spiraling down the Internet-based rabbit hole making absolutely no progress on your goals, whatsoever. Eventually, you will question where the time went – because you spent it on a smartphone. This is especially dangerous to kids and teenagers, who have a greater tendency to develop addictions and compulsions because their brains are still growing at a fast clip. If you’re trying to get better at a skill or manage your time better, being addicted to your smartphone will absolutely destroy the chances of that happening. You may not think you’re addicted, but if you experience separation anxiety or withdrawal – those are strong signs that you are.

4 Tips to Stop the Madness

The Power of Habit - Habit Loop In the Power of Habit, Charles Duhigg states that for any habit, addiction, or compulsion you have, there is a cue, a routine, and a reward. In this case, the cue is hearing or seeing your cellphone ring or buzz. The routine is picking it up and fiddling with it. The reward is the sense of satisfaction from using your phone. All of these cascade to build up to smartphone addiction. Use these four steps to hijack the “habit loop” before you can even start it.

1. Remove the stimulus

There’s a saying that goes: “cut the head off of the snake and the body dies”. This is true for smartphone addiction. Out of sight, out of mind (in a way). If you have trouble with your smartphone use, keep it out of sight. Since it’s out of sight, there’s a lower chance that you’ll reach for the phone. Put the phone in a lockbox until you are finished with work. This will train your mind to associate “work” with “not touching the smartphone”. 2. Buy an alarm clock For many people, the first thing they do is reach for their phone…because their alarm rings and they go and turn it off. Since the phone’s in your hand, might as well check the news right? You are already starting the first five minutes of your day with a phone in your hand, mind you when the subconscious is still largely active. What impact will this have on your psychology? Bypass all of this with an alarm clock. When the alarm sounds, turn it off – not your phone.

3. Delete certain applications

If someone who’s heavily addicted to prescription medication can’t throw away the bottle – they can at least throw away the pills. In this case, you can’t really throw away the “bottle” (phone) but you can throw away the “pills” (apps). Instead of seeing an app and clicking on it (like a knee-jerk reaction), you can remove the cue entirely. That way, you won’t have to wrestle resisting the urge to go ahead and use the application. In order to do this, you first have to have the willpower to actually delete the application from your phone. That take some degree of self-discipline. Then again, if you have a smartphone addiction – your sense of self-discipline may be compromised in that area.

4. Revert to a flip phone

This is a “final solution”. If you find it hard to do all of the above, then you can return back to a flip phone (pejoratively known as a “dumb phone”). Flip phones contain no shiny apps, no ability to rapidly connect to the Internet, no ability to play high fidelity games. Flip phones are also workhorses. Their battery life is longer than the average smartphone. Besides, you won’t be alone. Millions of people around the world still use flip phones and they function perfectly fine. To wrap this up, it’s quite clear that cellphone and smartphone technology has changed our landscape to a significant degree. As we progress further into the 21st century, the numbers of people who have a smartphone addiction will increase. You don’t have to be one of them. By using the techniques here, you can break your dependency on smartphones and get on the high road to high achievement. It’s a much better path to take and your future self will thank you.

You’ve read Four Tips To Ditch Your Smartphone Addiction for Good, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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About Darren Webb

Hello & Welcome to my blog. My name is Darren Webb and i'm on a magical successful journey and also helping others have a more stress free relaxed life. I truly hope that you find a lot of useful information on my blog and that it helps you through your life. Please feel free to contact me at any time.

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10 Things to Avoid Before Going to Bed

You're reading 10 Things to Avoid Before Going to Bed, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

After working for the whole day, running from one place to another, handling boss and irritating colleagues, the only thing which can make your day is a good sleep. But good sleep doesn’t mean lying in bed for 9 hours and still feeling exhausted after waking up. A good sleep means that even after taking 6 hours of sleep, you should feel recharged again to work for the whole day.
Although there are many things which you can do to get a good, relaxing and deep sleep there are also many habits which you should never follow before going to bed and in this blog post, we will be looking at those 10 things which you should always avoid before going to bed.

1. Alcohol
A small glass of wine before going to bed sounds like a fascinating idea and it surely will help you to fall asleep but if you are concerned about the quality of sleep and then you should never consume any type of alcohol before going to bed.

2. Mobile Phone
Many studies have shown that using a mobile phone, tablet, e-reader or even watching television before going to bed can disrupt your sleeping. So, if you want to experience a deep sleep, then you should always avoid any light-emitting device before going to bed.

3. Caffeine
Caffeine stays in our body for almost 10-12 hours and even a small cup of coffee contains at least 80 to 120 milligrams of caffeine. And you must be aware of the working of caffeine in our body and how the employees of late night shift consume it for staying awake. So avoid consuming any type of caffeine before going to bed.

4. Chocolate
If you are a sweet tooth then consuming chocolate after dinner as a dessert might sound like a very good idea but you should know that even chocolate contains a significant amount of caffeine and especially dark chocolate. So replace your idea of consuming dark chocolate with any other dessert which will not keep your eyes wide open even at midnight.

5. Big Meal
Devouring a big meal before going to bed can also disrupt your sleep. The reason behind this is after taking a big meal, your metabolism has to kick in and that can affect your sleep. It can also lead to gastroesophageal reflux diseases, weight gain, and other serious bad effects on your body.

6. Lots of water
Drinking water is very much necessary throughout the day but if you have completed the quota of your water consumption in a day, then there is no need to drink a jug full of water before going to sleep - it will result in unnecessary trips to the bathroom which obviously disrupt your sleep.

7. Wrong food
Including foods like a cheesecake in your everyday dessert sounds very delicious but you should know that, food products which are high in saturated fat and sugar are a major cause of disrupted sleep.

8. Smoke
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9. Exercise
Just like drinking water, exercise is also very much necessary for keeping you in shape and good health but doing it just before bed allows your-feel good hormones to get active and thus it can also affect your sleep.

10. Bath
A nice warm bath can help your body to relax and then after sometime, you can get lost in your dreams of the deep sleep but if you are planning to go instantly to bed after taking bath then instead of feeling relaxed, it can keep you awake for late night as well.

A good sleep is as necessary as food, air and water are for the body and brain. So, if you want to sleep properly throughout the night, without feeling exhausted for the whole day, then you should always avoid the above-mentioned things before going to bed.


Saurabh Gupta is a technical content writer at Cloudwalks His area of expertise includes software, cloud computing, cybersecurity and life lessons.

You've read 10 Things to Avoid Before Going to Bed, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

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From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere.

You're reading From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere., originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

We all have our own moments of doubt, distress, and complete laziness. But what usually determines someone`s success or failure is your ability to stay motivated especially during their toughest times.  I`ve worked on this topic for years and below are some of the things you can do to stay motivated.

1. Work Your Negative Thoughts Out
Tony Robbins was right when he said the difference between you and success is the bullshit story you keep telling yourself. These limiting beliefs are keeping you in doubt and the only way to stay motivated is by exposing them to journaling and expressive writing. Studies have found that those who completed four weekly journaling sessions for eight weeks were less worried and more motivated, than those who didn`t.

2. Remove Performance Barriers
Tim Ferris has a simple learning technique that works like magic. Whenever you`re about to learn a skill or do something new, take some time to list all your reasons to quit.

Your goal, after identifying these barriers, is to complete the first five sessions of whatever you want to practice. Why five? Because that`s what your brain needs to create wirings for new habits.

3. Do Less of The Things That Aren`t Aligned With Your Goals
Sales mogul, Grant Cardone once shared a story about someone who worked with him at McDonald`s. Unlike Cardone who was only there for the money, this guy was super pumped to go to work. Why?Because his goal was to learn everything about the business and open his own McDonald`s franchises. Soon Cardone was fired and that dude went on to achieve his dream.

4. Create Necessity
Brendan Bouchard once asked a client, an Olympic sprinter, who he thought was going to win the race. And the man replied, “I will get on the guy who gets down at the blocks, looks at the finish line and says ‘I`ve got to do this for my mom."

This is the power of WHY. Whenever you lack motivation, ask yourself why, or for whom, do you want to reach that goal. If you keep digging, you`ll always find something worth working hard for.

5. It`s like a bath
“People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.” - Zig Ziglar
You usually hear people saying, “I don`t feel motivated to chase my goals.” Well, maybe if you write them long enough you`ll eventually feel pumped to go after them.

You must commit to writing your goals at least once a day, every day regardless of how good or bad you feel because, at the end of the day, the quality of your life will come down to what you`ve chosen to pay attention to. So you`d better pay attention to something worthy.

When listing your goals, write down whatever makes you pumped. If “I`m making my first million before my 25th birthday” doesn`t motivate you, then think about listing all the things that you want to buy, or experience, when you make your first million. A trip to Italy, a courtside seat in a Lakers` game, spending X amount of dollars guilt-free…etc.

Forget about what others tell you goals should be, as long as the ones you`ve chosen make you feel excited then you`re good to go.

6. Get a Quick Jump on the Day

It`s much easier to change feelings with action that to do it the other way around. Why? Because you have more control over actions than over feelings. As William James once said, "By regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling."
If there`s one nugget I want to leave you with then let this be it: Productivity comes before motivation and not the other way around. This is why you must start the day with a bang regardless of whether you`re an early bird or a night owl.

The quicker you start the day with a victory, the more motivated you`ll feel during the rest of it. So cut Facebook, meaningless texting or T.V., and focus all your efforts on getting something done.

Any sort of productivity, no matter how small. Just remember that once the ball starts rolling you`ll feel motivated to get more done. An object in motion will stay in motion, so sayeth the law.

Marwan Jamal is a fitness and health blogger at and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym, and healthy life and loves to share his knowledge through useful and informative articles.

You've read From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere., originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

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