Phone Detox Quotes

We all need a technological detox; we need to throw away our phones and computers instead of using them as our pseudo-defence system for anything that comes our way. We need to be bored and not have anything to use to shield the boredom away from us. We need to be lonely and see what it is we really feel when we are. If we continue to distract ourselves so we never have to face the realities in front of us, when the time comes and you are faced with something bigger than what your phone, food, or friends can fix, you will be in big trouble.

And just like time, once we’ve spent attention, we can never get it back.

The difference between technology and slavery is that slaves are fully aware that they are not free. —Nassim Nicholas Taleb

Things changed when my phone outsmarted me. Once Facebook had a permanent place in my pocket, it became a permanent portal—able to transport me away from my family. Even if we were physically in the same room, I wasn’t necessarily there with them. Facebook was no longer simply a naptime vacation but an all-day form of escapism.

I reached for my phone to soothe myself, but I often crossed the line from feeling soothed to going numb.

Put this all together, and it makes sense that spending a lot of time on social media could be associated with depression and lower self-esteem. What doesn’t make sense is that we are deliberately choosing to relive the worst parts of middle school.

Multiple studies have associated the heavy use of smartphones (especially when used for social media) with negative effects on neuroticism, self-esteem, impulsivity, empathy, self-identity, and self-image, as well as with sleep problems, anxiety, stress, and depression.

Breaking up with your phone means giving yourself the space, freedom, and tools necessary to create a new, long-term relationship with it, one that keeps what you love about your phone and gets rid of what you don’t.

When I turn to my phone to cope with stress, I don’t return to my family more able to handle the stress. When I sneak away to social media, I don’t return to my husband and children more socially available. When I put my face in Facebook, rather than the Good Book, I don’t find the help I need when it’s time to face my family again.

When all you have is a hammer, every problem looks like a nail: the more I used my phone to navigate my life, the less capable I felt of navigating life without my phone.

Perhaps this is part of the reason that Jobs—the man who introduced the iPhone—restricted his own children’s access to his company’s products.

Psychologists refer to unpredictable rewards as “intermittent reinforcements.” I call them “the reason we date jerks.

Music (except perhaps for relaxation music), Phone, Social media, Sugar/processed foods, and Video games.

If you just stop doing, you’ll start knowing. This seemed like magical nonsense, but desperate women take desperate measures. I decided to experiment. After the kids left for school, I shut myself in my closet, sat down on a towel, closed my eyes, and did nothing but breathe. At first, each ten-minute session felt ten hours long. I checked my phone every few moments, planned my grocery lists, and mentally redecorated my living room. The only things I seemed to “know” on that floor were that I was hungry and itchy and suddenly desperate to fold laundry and reorganize my pantry. I was an input junkie thrown into detox.

Facebook, in fact, is the biggest surveillance-based enterprise in the history of mankind. It knows far, far more about you than the most intrusive government has ever known about its citizens. —John Lanchester

Whenever you check for a new post on Instagram or whenever you go on the New York Times to see if there’s a new thing, it’s not even about the content. It’s just about seeing a new thing. You get addicted to that feeling. —Aziz Ansari

our attention is the most valuable thing we have. We experience only what we pay attention to. We remember only what we pay attention to. When we decide what to pay attention to in the moment, we are making a broader decision about how we want to spend our lives.

editor in New York and my mom and dad on the phone. My body is weak and bloated. I’m slowly poisoning myself to death. And it’s not like I haven’t seen what this shit does to people. The most fucked-up detoxes I’ve ever seen are the people coming off alcohol. It’s worse than heroin, worse than benzos, worse than anything. Alcohol can pickle your brain—leaving you helpless, like a child—infantilized—shitting in your pants—ranting madness—disoriented—angry—terrified. But that’s not gonna be me, I mean, it can’t be. I may hate myself. I may fantasize about suicide. But I’m way too vain to let myself die an alcoholic death. There’s nothing glamorous about alcoholism. You don’t go out like Nic Cage in Leaving Las Vegas, with a gorgeous woman riding you till your heart stops. Alcoholism takes you down slow, robbing you of every last bit of dignity on your way

The more you practice being mindful, the more it becomes obvious that your brain has a mind of its own. (I like to think of my mind as a good friend who also happens to be totally crazy.) The moment you recognize that you don’t have to say yes to every invitation is the moment you gain control over your life

The irony, of course, is that most people’s feeds do not accurately represent the proportion of their lives they actually spend skiing/surfing/sitting in hot tubs with models. Also, many people with enormous social media followings are actually paid to glamorize their lives. If someone’s existence looks too good to be true, it probably is.

Today, just over a decade since smartphones entered our lives, we’re beginning to suspect that their impact on our lives might not be entirely good. We feel busy but ineffective. Connected but lonely. The same technology that gives us freedom can also act like a leash—and the more tethered we become, the more it raises the question of who’s actually in control.

The billionaire investor and former senior executive at Facebook, Chamath Palihapitiya, argues that we must rewire our brain to focus on the long term, which starts by removing social media apps from our phones. In his words, such apps, “wire your brain for super-fast feedback.” By receiving constant feedback, whether through likes, comments, or immediate replies to our messages, we condition ourselves to expect fast results with everything we do. And this feeling is certainly reinforced through ads for schemes to help us “get rich quick”, and through cognitive biases (i.e., we only hear about the richest and most successful YouTubers, not about the ones who fail).

ONE OF THE MOST COMMON defenses of phones is the idea that they’re making us better at multitasking and, in so doing, more efficient. Unfortunately, this isn’t true. There’s actually no such thing as multitasking (that is, simultaneously processing two or more attention-demanding tasks), because our brains can’t do two cognitively demanding things at once.* When we think we’re multitasking, we’re actually doing what researchers call “task-switching.” Like cars making sharp turns, our brains need to slow down and switch gears every time we stop thinking about one thing and engage with another—a process that has been estimated to take twenty-five minutes every time you do it.

I believe that social media, and the internet as a whole, have negatively impacted our ability to both think long-term and to focus deeply on the task in front of us. It is no surprise, therefore, that Apple CEO, Steve Jobs, prohibited his children from using phones or tablets—even though his business was to sell millions of them to his customers! The billionaire investor and former senior executive at Facebook, Chamath Palihapitiya, argues that we must rewire our brain to focus on the long term, which starts by removing social media apps from our phones. In his words, such apps, “wire your brain for super-fast feedback.” By receiving constant feedback, whether through likes, comments, or immediate replies to our messages, we condition ourselves to expect fast results with everything we do. And this feeling is certainly reinforced through ads for schemes to help us “get rich quick”, and through cognitive biases (i.e., we only hear about the richest and most successful YouTubers, not about the ones who fail). As we demand more and more stimulation, our focus is increasingly geared toward the short term and our vision of reality becomes distorted. This leads us to adopt inaccurate mental models such as: Success should come quickly and easily, or I don’t need to work hard to lose weight or make money. Ultimately, this erroneous concept distorts our vision of reality and our perception of time. We can feel jealous of people who seem to have achieved overnight success. We can even resent popular YouTubers. Even worse, we feel inadequate. It can lead us to think we are just not good enough, smart enough, or disciplined enough. Therefore, we feel the need to compensate by hustling harder. We have to hurry before we miss the opportunity. We have to find the secret that will help us become successful. And, in this frenetic race, we forget one of the most important values of all: patience. No, watching motivational videos all day long won’t help you reach your goals. But, performing daily consistent actions, sustained over a long period of time will. Staying calm and focusing on the one task in front of you every day will. The point is, to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.

22. Giving up Distraction Week #4 Saturday Scripture Verses •Hebrews 12:1–2 •Mark 1:35 •John 1:14–18 Questions to Consider •What distracts you from being present with other people around you? •What distracts you from living out God’s agenda for your life? •What helps you to focus and be the most productive? •How does Jesus help us focus on what is most important in any given moment? Plan of Action •At your next lunch, have everyone set their phone facing down at the middle of the table. The first person who picks up their phone pays for the meal. •Challenge yourself that the first thing you watch, read, or listen to in the morning when you wake up is God’s Word (not email or Facebook). •Do a digital detox. Turn off everything with a screen for 24 hours. Tomorrow would be a great day to do it, since there is no “40 Things Devotion” on Sunday. Reflection We live in an ever connected world. With smart phones at the tip of our fingers, we can instantly communicate with people on the other side of the world. It is an amazing time to live in. I love the possibilities and the opportunities. With the rise of social media, we not only connect with our current circle of friends and family, but we are also able to connect with circles from the past. We can build new communities in the virtual world to find like-minded people we cannot find in our physical world. Services like Facebook, Twitter, YouTube, and Instagram all have tremendous power. They have a way of connecting us with others to shine the light of Jesus. While all of these wonderful things open up incredible possibilities, there are also many dangers that lurk. One of the biggest dangers is distraction. They keep us from living in the moment and they keep us from enjoying the people sitting right across the room from us. We’ve all seen that picture where the family is texting one another from across the table. They are not looking at each other. They are looking at the tablet or the phone in front of them. They are distracted in the moment. Today we are giving up distraction and we are going to live in the moment. Distraction doesn’t just come from modern technology. We are distracted by our work. We are distracted by hobbies. We are distracted by entertainment. We are distracted by busyness. The opposite of distraction is focus. It is setting our hearts and our minds on Jesus. It’s not just putting him first. It’s about him being a part of everything. It is about making our choices to be God’s choices. It is about letting him determine how we use our time and focus our attention. He is the one setting our agenda. I saw a statistic that 80% of smartphone users will check their phone within the first 15 minutes of waking up. Many of those are checking their phones before they even get out of bed. What are they checking? Social media? Email? The news of the day? Think about that for a moment. My personal challenge is the first thing I open up every day is God’s word. I might open up the Bible on my phone, but I want to make sure the first thing I am looking at is God’s agenda. When I open up my email, my mind is quickly set to the tasks those emails generate rather than the tasks God would put before me. Who do I want to set my agenda? For me personally, I know that if God is going to set the agenda, I need to hear from him before I hear from anyone else. There is a myth called multitasking. We talk about doing it, but it is something impossible to do. We are very good at switching back and forth from different tasks very quickly, but we are never truly doing two things at once. So the challenge is to be present where God has planted you. In any given moment, know what is the one most important thing. Be present in that one thing. Be present here and now.

When you’re on vacation, avoid the dreaded email pileup upon your return by creating a new email account along the lines of “[Your Name]_Important.” Then set an auto-responder that says not just that you are on vacation and won’t be checking email, but that you won’t be reading the email that accumulates while you’re away. Give the name of someone to contact if people need immediate help, and say that if people really want to talk to you upon your return, they should resend the message to the aforementioned “important” email address, and that you will respond when you’re back. You will be amazed by how few people actually take you up on this. (This is inspired by a German company, Daimler, which automatically deletes employees’ incoming emails while they’re on vacation and tells senders whom to contact if they need immediate help.)

keeps what you love about your phone and gets rid of what you don’t. A relationship,

We called the ritual a “digital Sabbath,” and by the second or third time we’d done it, we’d settled into a rhythm and worked out the kinks.

Today, we’re going to start practicing something that’s simultaneously simple and hard: being still. We tend to think of stillness as being synonymous with boredom, and it’s true that we often use both words to describe the same state of mind. But while the word boredom carries with it an element of feeling trapped, stillness offers an opportunity for peace. As Pema Chödrön writes in her book, When Things Fall Apart: Heart Advice for Difficult Times, “If we immediately entertain ourselves by talking, by acting, by thinking—if there’s never any pause—we will never be able to relax. We will always be speeding through our lives.

Over time, regular reading causes physical changes to the brain in areas responsible for reasoning, processing visual signals, and even memory.

Over time, regular reading causes physical changes to the brain in areas responsible for reasoning, processing visual signals, and even memory. In other words, learning to read doesn’t just enable us to store and retrieve information; it literally changes the way we think.

I believe that social media, and the internet as a whole, have negatively impacted our ability to both think long-term and to focus deeply on the task in front of us. It is no surprise, therefore, that Apple CEO, Steve Jobs, prohibited his children from using phones or tablets—even though his business was to sell millions of them to his customers!

We learn to stay with the uneasiness, the tightening, the itch of [our cravings]. We train in sitting still with our desire to scratch. This is how we learn to stop the chain reaction of habitual patterns that otherwise will rule our lives. —Pema Chödrön

When we decide what to pay attention to in the moment, we are making a broader decision about how we want to spend our lives.

The closer we pay attention to the options we’re given,” he writes, “the more we’ll notice when they don’t actually align with our true needs.

The dying mall has attracted some odd tenants, such as a satellite branch of the public library and an office of the State Attorney General's Child Predator Unit. As malls die across the country, we'll see many kinds of creative repurposing. Already, there are churches and casinos inside half-dead malls, so why not massage parlors, detox centers, transient hotels, haunted houses, prisons, petting zoos or putt-putt golf courses (covering the entire mall)? Leaving Santee, Chuck and I wandered into the food court, where only three of twelve restaurant slots were still occupied. On the back wall of this forlorn and silent space was a mural put up by Boscov, the mall's main tenant. Titled "B part of your community", it reads: KINDNESS COUNTS / PLANT A TREE / MAKE A DONATION / HELP A NEIGHBOR / VISIT THE ELDERLY / HOPE / ADOPT A PET / DRIVE A HYBRID / PICK UP THE TRASH / VOLUNTEER / CONSERVE ENERGY / RECYCLE / JOIN SOMETHING / PAINT A MURAL / HUG SOMEONE / SMILE / DRINK FILTERED WATER / GIVE YOUR TIME / USE SOLAR ENERGY / FEED THE HUNGRY / ORGANIZE A FUNDRAISER / CREATE AWARENESS / FIX A PLAYGROUND/ START A CLUB / BABYSIT These empty recommendations are about as effective as "Just Say No", I'm afraid. As the CIA pushed drugs, the first lady chirped, "Just say no!". And since everything in the culture, car, iPad, iPhone, television, internet, Facebook, Twitter and shopping mall, etc., is designed to remove you from your immediate surroundings, it will take more than cutesy suggestions on walls to rebuild communities. Also, the worse the neighborhoods or contexts, the more hopeful and positive the slogans. Starved of solutions, we shall eat slogans.

Oh, and if you’re thinking that this obviously does not apply to you, keep in mind that the more sleep-deprived people are, the more vigorously they may insist that they are not—possibly because their ability to judge their own mental state has been impaired.

If you nd yourself constantly thirsty for more, never quite satis ed no matter how often you go back to draw from the well of social media or online streaming and shopping, then you’ve likely been drinking from a well that was never meant to satisfy you. Like it or not, we all tend to forsake the spring of living water and dig our own cisterns. They’re broken and, as a result, so are we. Still, we keep at it. And the more broken we become, the more fervent our search for happiness. Each ping, buzz, and noti cation triggers a dopamine release in our brains, synthetically creating a short sensation of happi- ness. We’ve become chemically and emotionally addicted to these short-lived highs. That’s why I’ve decided to put my foot down by putting my phone down, so that I might pick up the joy-inducing presence of God instead.

Smartphones engage in disruptive behaviors that have traditionally been performed only by extremely annoying people. What’s

Using your action guide, follow the steps below to develop laser-sharp focus: Decide what time you will focus on your key tasks. Then, make sure you’re at the same place at the same time each day. Choose a specific trigger to signal the start of your morning routine. Just get started. When you work on your tasks for a few minutes, you’ll be more likely to enter the flow and keep working longer. Eliminate any distractions (phone notifications, internet, et cetera), and Finally, work without interruption. Aim to complete forty-five minutes of uninterrupted work.

Today, I’d argue that we can take this even further: if you wanted to invent a device that could rewire our minds, if you wanted to create a society of people who were perpetually distracted, isolated, and overtired, if you wanted to weaken our memories and damage our capacity for focus and deep thought, if you wanted to reduce empathy, encourage self-absorption, and redraw the lines of social etiquette, you’d likely end up with a smartphone.

Personally, I’ve noticed that while it can initially be pleasant, I hardly ever feel better after I use my phone—an observation that has helped me catch myself when I’m about to pick it up out of habit.

Step #2. Add friction Generally speaking, the harder something is to access, the less likely you are to do it and vice-versa. This is why you must redesign your environment to make undesirable behaviors more difficult to engage in while making more desirable behaviors easier to conduct. Look at the habits or activities you want to eliminate and ask yourself how you could add friction—the more friction, the better. For instance: If your phone is your biggest distraction, remove all notifications or put it on airplane mode. Or, even better, switch it off and put it in a separate room. If Facebook is your biggest distraction, remove as many notifications as you can and/or use applications such as Newsfeed Eradicator (a Google Chrome extension). If you spend hours watching YouTube

The difference between technology and slavery is that slaves are fully aware that they are not free.

For those who are attached to your phones, start off small at first by blocking out two to four hours to be off all social media sites. By deleting the apps off the phone, or placing your phone in another room, tucked away in a drawer, you can increase your chances of finding a natural rhythm without the voices and noise that social media provides. Even if your timeline is curated to only include joyful, thought-provoking, and encouraging messages, detoxing is still necessary and valuable. Your mind needs space for silence. Space to process what it is feeling without the participation of others.

Notifications don’t just take the form of sounds and messages on your lock screen.

It is easy in the world to live after the world’s opinion; it is easy in solitude to live after our own; but the great man is he who, in the midst of the crowd, keeps with perfect sweetness the independence of solitude.

These days, I strive to open the file for the book I’m currently writing, before doing anything else on my computer. I also avoid checking my phone. In other words, I start my day with a closed system, and I encourage you to do the same.

Imagine how difficult it would be to doze off if all of the people you follow on social media were in the room with you, the television was blaring in the background, and several friends were having a political debate. That’s essentially what you’re doing when you bring your phone into bed with you.

For instance, to facilitate writing in the morning, I avoid checking my phone or my emails and leave my word processor open. Then, I often put on relaxing music and use a timer (I like to do 45-minute work sessions). By doing so, I’ve removed friction and obtained the buy-in from my mind. It wouldn’t make sense if I suddenly stopped the music, paused the timer, and moved on to another activity. My mind would see it as a waste of energy. Of course, I may still procrastinate, but removing friction and creating a simple routine reduces the chances of me doing so.

Part I. Dopamine and the Role it Plays, we’ll explain what dopamine actually is and how it works. After reading this section, you’ll understand why you can’t stop checking your phone, struggle to stay away from social media, or binge-watch videos.

When you’re out to dinner with friends and everyone else is on their phones, try taking a photo of them on their devices and then texting it to them with a note saying, ‘I miss you!’” —

Take notes During your dopamine detox, I encourage you to take notes. If you feel restless, write it down. If you experience an urge to check your phone or to watch videos, write this down too. That way, you’ll be able to identify your biggest sources of stimulation and learn more about the way your brain works.

Mindfulness is about seeing the world more clearly”—including ourselves.

Decide what time you will focus on your key tasks. Then, make sure you’re at the same place at the same time each day. Choose a specific trigger to signal the start of your morning routine. Just get started. When you work on your tasks for a few minutes, you’ll be more likely to enter the flow and keep working longer. Eliminate any distractions (phone notifications, internet, et cetera), and Finally, work without interruption. Aim to complete forty-five minutes of uninterrupted work.

Together: The Healing Power of Human Connection in a Sometimes Lonely World.

It’s worth pointing out that dopamine-induced excitement is not the same thing as actual happiness, connection, joy, or satisfaction.

The physical presence of another human being cannot be duplicated by a machine. There is no substitute for being together.

1 hour per day = roughly 15 full days per year, about 6 percent of your waking life 2 hours per day = roughly 30 full days per year, about 13 percent of your waking life 3 hours per day = roughly 45 full days per year, about one fifth of your waking life 4 hours per day = roughly 60 full days per year, about one quarter of your waking life 5 hours per day = roughly 76 full days per year, almost one third of your waking life

Are apps here to make life simpler or more complicated? Are you working remotely or being worked remotely? Who’s in control here—you or forces seemingly beyond your control?

Gaming addiction—particularly on phones—is at DEFCON 3 levels in China. Chinese children play so many video games and exhibit patterns of dependency to the extent that Chinese parents are sending their children to detox camps specifically designed to help kids detach from

as users, we should be using our apps because we’ve made a conscious choice to do so—not because of manipulative psychological tricks that are meant to make money for someone else.

if you wanted to invent a device that could rewire our minds, if you wanted to create a society of people who were perpetually distracted, isolated, and overtired, if you wanted to weaken our memories and damage our capacity for focus and deep thought, if you wanted to reduce empathy, encourage self-absorption, and redraw the lines of social etiquette, you’d likely end up with a smartphone.

The point is that many of the same feel-good brain chemicals and reward loops that drive addictions are also released and activated when we check our phones.

In short: the more nuanced and detailed your schemas are, the greater your capacity for complex thought. But schemas take time—and mental space—to build. When our brains are overloaded, our ability to create schemas suffers.

This is a really big deal, because our attention is the most valuable thing we have. We experience only what we pay attention to. We remember only what we pay attention to. When we decide what to pay attention to in the moment, we are making a broader decision about how we want to spend our lives.

The numbers are staggering: a New York Times analysis calculated that as of 2014, Facebook users were spending a collective 39,757 years’ worth of attention on the site, every single day.

In other words, what we think of as irresistible impulses are actually invitations being sent by our minds. This is an important insight, because once you recognize this, you can ask your mind why it’s inviting you to such crappy parties.

the more I used my phone to navigate my life, the less capable I felt of navigating life without my phone.

Whenever you check for a new post on Instagram or whenever you go on the New York Times to see if there’s a new thing, it’s not even about the content. It’s just about seeing a new thing. You get addicted to that feeling.

You don’t pay for Facebook. Advertisers pay for Facebook. You get to use it for free because your eyeballs are what’s being sold there.

there is nothing wrong with spending your attention on social media (or on any other app). There is also nothing wrong with a designer trying to make an app that’s fun, engaging, and profitable. But as users, we should be using our apps because we’ve made a conscious choice to do so—not because of manipulative psychological tricks that are meant to make money for someone else.

Focus isn’t profitable. Distraction is.

In fact, many scholars believe that the development of written language was an integral step toward the development of culture.

Your mind wanders because you have a mind.

The fact that they are on the internet gives them more weight than the suggestions of real-life people around you. Barry Schwartz, psychologist and author of The Paradox of Choice, refers to this form of researching as “maximizing.” Not only is it exhausting, but it can also steal the wonderful feeling of discovery that comes from stumbling across things by accident.

The 48-hour complete dopamine detox This is the most demanding type of dopamine detox. The premise is simple: You must eliminate most or all sources of external stimulation for a total of 48 hours. Doing so will help you reduce your overall level of stimulation and revert to your natural state. You will feel much calmer and find it easier to focus on any specific important task. By “eliminating all external sources of stimulation”, I mean you need to remove the following things from your life for 48 hours: Drug/alcohol consumption, Exercising, Internet, Movies, Music (except perhaps for relaxation music), Phone, Social media, Sugar/processed foods, and Video games.

if ignorance is bliss, ’tis folly to look at your phone.

what we think of as irresistible impulses are actually invitations being sent by our minds.

As Brewer explains in The Craving Mind, most addictions stem from a desire to feel better and/or to make a bad feeling go away. If you try to cut back on your phone use without first figuring out what you’re trying to achieve or avoid, you’re dooming yourself to failure.

It’s attention that we didn’t spend on our families, or our friends, or ourselves. And just like time, once we’ve spent attention, we can never get it back.

When we think we’re multitasking, we’re actually doing what researchers call “task-switching.

Human beings seem to exhibit an innate drive to forage for information in much the same way that other animals are driven to forage for food,” write Gazzaley and Rosen. “This ‘hunger’ is now fed to an extreme degree by modern technological advances that deliver highly accessible information.

ignoring distractions is tiring work, and the less we practice it, the worse at it we become.

In their quest for happiness, people mistake excitement of the mind for real happiness.

Detox from social media and phones regularly. This will take planning and consideration because the addiction to both is real on many levels.

Unfortunately, this isn’t true. There’s actually no such thing as multitasking (that is, simultaneously processing two or more attention-demanding tasks), because our brains can’t do two cognitively demanding things at once.* When we think we’re multitasking, we’re actually doing what researchers call “task-switching.” Like cars making sharp turns, our brains need to slow down and switch gears every time we stop thinking about one thing and engage with another—a process that has been estimated to take twenty-five minutes every time you do it.

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One brain generates more energy (electrical impulses) in one day than all the cell phones on the planet.13 So we have the power to make changes; we do not have a spirit of fear, but of love, power, and a sound mind (see 2 Tim. 1:7).

Action step Using your action guide, follow the steps below to develop laser-sharp focus: Decide what time you will focus on your key tasks. Then, make sure you’re at the same place at the same time each day. Choose a specific trigger to signal the start of your morning routine. Just get started. When you work on your tasks for a few minutes, you’ll be more likely to enter the flow and keep working longer. Eliminate any distractions (phone notifications, internet, et cetera), and

Drug/alcohol consumption, Exercising, Internet, Movies, Music (except perhaps for relaxation music), Phone, Social media, Sugar/processed foods, and Video games.

Today, I’d argue that we can take this even further: if you wanted to invent a device that could rewire our brains, if you wanted to create a society of people who were perpetually distracted, burned out, and overtired, if you wanted to weaken our ability to focus, remember, and engage in deep thought, if you wanted to increase our rates of loneliness, anxiety, depression, self-absorption, and self-harm, if you wanted to reduce empathy and creativity, encourage polarization and extremism, and damage our most important relationships, you’d likely end up with a smartphone.

In his book The Shallows: What the Internet Is Doing to Our Brains, journalist Nicholas Carr wrote that “[if] you were to set out to invent a medium that would rewire our mental circuits as quickly and thoroughly as possible, you would probably end up designing something that looks and works a lot like the internet.” Today, I’d argue that we can take this even further: if you wanted to invent a device that could rewire our brains, if you wanted to create a society of people who were perpetually distracted, burned out, and overtired, if you wanted to weaken our ability to focus, remember, and engage in deep thought, if you wanted to increase our rates of loneliness, anxiety, depression, self-absorption, and self-harm, if you wanted to reduce empathy and creativity, encourage polarization and extremism, and damage our most important relationships, you’d likely end up with a smartphone.

Oh, honey, remember, we don’t have Wifi here,” Lucian said. “No Wifi?” I asked in some consternation. I had been hoping to get some work done. “Cell service is very spotty too,” he said, pointing down to my phone that only had one bar. Well, shit. Maybe it was for the best, though. A few weekends of technological detox would do me a world of good, so I set my phone down on the desk, too.

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Phone, Social media, Sugar/processed foods, and Video games. Each of the above activities stimulates you, some more than others. Now, you might wonder: If I eliminate these distractions, what should I be doing instead? Here are some suggestions: Going for a contemplative walk, Journaling, Meditating/relaxing, Practicing awareness exercises, Reading (except stimulating read perhaps), and

I find it terrifying to think about all the ideas and insights that humanity is not having as a result of our being constantly distracted by our phones—the potential opportunity costs are enormous. But encouraging distraction isn’t the only way that our phones are affecting our memories and creativity; they’re also overloading us with information—which is a problem because creativity requires relaxation and mental space. It also is often sparked by boredom