Unhook From Your Phone Addiction

Our phones are masterfully designed weapons of mass distraction, and it’s so easy to get sucked into that distraction—Here's how we can regain control of our attention.

Last session we dug into our habit loops around food. Was there anything you learned about craving that you didn’t notice before? What did you notice about that ice crea (or French fries or double caramel latte) and the momentary relief it brings? What makes you reach for it in the first place? What drives you to have more than one? Even if you didn’t notice anything in particular, chances are, you are more familiar with your mind. And perhaps you’ve even begun to understand one of your habit loops as it relates to eating.

This session we’re going to extend that learning and take a look at our relationship with our cell phones and the habit loops that form around them.

Remember in the first session we talked about an analogy of gears? There’s autopilot, which is when we aren’t noticing our habit loops; and there’s first gear, which is when we begin to recognize and map out our habit loops. This week we’re exploring second gear: we will start to examine the relative rewards and the results of our behaviors that are sparked by triggers. This is where we start to hack into the rewards-based learning system…


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About the author

Judson Brewer

About Dr. Brewer: Judson Brewer MD PhD is a thought leader in the field of habit change and the “science of self-mastery”, having combined over 20 years of experience with mindfulness training with his scientific research therein. A professor and researcher at the Mindfulness Center at Brown University, he has developed clinically proven app-based training to help people with emotional eating (www.goeatrightnow.com) and anxiety (www.unwindinganxiety.com). He is the author of The Craving Mind: from cigarettes to smartphones to love, why we get hooked and how we can break bad habits (New Haven: Yale University Press, 2017).