This archive report was first published on 23 October 2019.
Are you one of the millions of people who can't resist the urge to scroll through their phone? You're not alone. Phone addiction is a real phenomenon, and it's not just about willpower. It's about understanding the science behind it.
According to Catherine Price, author of How to Break up with Your Phone, social media apps are designed to manipulate brain chemistry and elicit addiction. They use a combination of positive and negative reinforcement to keep you engaged.
Positive reinforcement occurs when you experience feelings of happiness and enjoyment from a particular activity, such as seeing a funny tweet. This releases dopamine, a feel-good hormone that makes you want more of whatever is boosting your dopamine levels.
But it's not just positive reinforcement that keeps you hooked. Social media apps also use negative reinforcement, which reduces or removes an aversive stimulus. For example, pretending to take a call or send a text to avoid an awkward social situation is a common negative reinforcing behavior.
So, how do you overcome this addiction? The first step is to understand the triggers that lead to your phone use. Are you checking your phone out of habit or boredom? Do you feel anxious or stressed when you're not connected to your phone?
Once you understand your triggers, you can start to make changes. Turn off notifications, put your phone on silent mode, and set a time to check your phone. Weaken the habit loop by turning off the triggers, such as alert sounds and vibrations. Carry a book with you and read it instead of reaching for your phone.
And if you're feeling extreme, consider a digital detox. Spend a weekend with no access to technology, and you might find that you don't really need your phone. You just wanted it.
Published on October 23, 2019, in The Standard.
