The Vaccine!

I am not someone to discuss a problem and not provide a solution. 

After acknowledging social media addiction as a pandemic in my last post, I felt obligated to come up with a vaccine! 

This vaccine [which is backed by Science, Author James Clear & personal experience] is full of doable tips & tricks to quietly escape from the “Whirlwind of Social media” & regain control! 

THE VACCINE: 

In his book Atomic habits, author James clear suggests, the most effective way of breaking a bad habbit is to invert his four laws of Behaviour Change & apply the Golden rule : 

1. MAKE IT DIFFICULT

Create friction by making it laborious

• make your phone a bit annoying
• Remove social platforms from home screens 
• Log out & keep a lengthy passwords

1. MAKE IT INVISIBLE :

Remove cues from your environment that might trigger media use 

• hide your phone in different room 
• Lock it in a drawer 
• Turn off notification 
• Unsubscribe from tempting emails , profiles, pages
• Delete distracting apps

1. MAKE IT UNATTRACTIVE : 

        Reframe

• Reframe your identity – from ” I am trying to quit doomscrolling “ to ” i keep my media usage in control” 
• Shift your focus – from limitation of phone use to benefits of saved time & energy 

1. MAKE IT UNSTATISFYING : 

For every excessive media use 

• Make an accountability partner who calls you out 
• Apply (non-negotiable) penalty : Give certain amount of money to friend or do household Chore  

THE GOLDEN RULE : 

Always substitute 

Give your brain a substitute of doomscrolling. 

Eg: watch a full length youtube video or listen to a podcast. 

 

By practically applying these tricks you can cultivate better habits & regain control. 

Our brain is made to create more than consume. 

Use it wisely! 

Reference: 

Atomic habits, James clear