Digital Addiction: Why Your Content Consumption Habits Are Destroying Your Focus
Image generated with OpenAI by the Author
Why are apps like TikTok, Instagram, and mobile games so addictive?
The quick answer is cheap dopamine. These apps trigger short bursts of dopamine causing you to keep scrolling or playing. Dopamine is the key to the brain rewards center, making you feel good, causing you to WANT to keep doom scrolling TikTok, or playing the game. Next thing you know it's been an hour and have done nothing productive.
Hence the reason I refer to it as "cheap dopamine."
We all get drawn in by these apps, I know I do. That's why I've started making changes to remove the habit.
I find that most people use these apps as an escape from boredom and stress. That's why it's so easy to fall into the habit of using these apps.
It's comical how many time's I've realized that I'm watching an ad for a game, just so I can play the next level. Not once, but several times. Ugh, the power of cheap dopamine.
That's the effect of these cheap dopamine apps. You'll sit through countless ads or short videos just for the next dopamine hit. Obviously we don't realize it's happening, we normally interpret it as engaging.
It's like an addiction.
Yes, we end up finding comfort in these apps. It's the reason it creates an escape. The small doses of dopamine makes us feel good, inducing addictive behavior.
And we keep coming back to it.
What can we do to escape the cycle?
I started by reducing my screen time on my phone. Specifically limiting allowed time on these apps. The iPhone has a built in function called "Screen Time" that lets you set time limits for any app installed on your phone. It's a great tool when you're trying to cut down your screen time.
This was a huge help, but it was only the start.
My screen time had reduced by over an hour a day. It wasn't enough in my book and I found that I was replacing those apps with other ones.
That's when the realization hit.
I started looking at the problem from a different angle. If it's an escape I'm looking for, I need to look at what I can use as an escape, but in a productive form.
I decided that in place of using these cheap dopamine apps, I would read, go for a walk, or build a skill. Then I deleted apps I didn't need, such as the games. I also made a commitment to use social apps as a creator and not as a consumer.
The replacement method pushed me forward in strides.
I went from over seven hours a day to under four and a half hours on average. That's an additional two and a half hours a day, which equates to almost eighteen hours a week!
I could be working an additional part time job with that.
You need to be self aware enough when you go to open an app, and that takes practice. Keeping the social media apps forced me to be aware when I open them. Am I opening them to consume or create?
I'm not perfect and still fall into the trap every so often, but when I realize it, I quickly close the app.
My process may not work for everyone, so I put together a list with more details.
Ten Tips to Help Detox From Cheap Dopamine
Understand The Issue
Acknowledge the issue, reflect on how these apps and games impact your time, productivity, and well-being.
Learn more about dopamine. Remember that it's not bad. It's a neurotransmitter that aids in motivation. The root cause is overstimulation, leading to dependence and tolerance.
Reduce Stimulation
Set app limits. Use tools like "Screen Time" (iOS), or Digital Wellbeing (Android) to limit usage.
Turn off notifications to minimize external triggers of the problematic apps.
Delete the problem apps. If you still can't stay away, take a note from my book and just delete them.
Replace with Healthier Activities
Physical activity helps to keep you away from problematic apps. Go for a walk, hit the gym, or take a dip in the pool. Physical activity releases endorphins and gives you a HEALTHY dopamine boost.
Meditation helps to regulate your mind and reduce the need for constant stimulation.
Creative hobbies such as writing, painting, or playing an instruments are engaging and bring more satisfaction to your day.
Create Barriers
Make access harder. Log out of the apps after use, or remove them from your home screen.
Switch to a "Dumb Phone" for a period of time. You'll still receive important calls and texts, but no longer have access to the problem apps.
When you initially go to open the apps, wait 15 seconds before opening it. This reduces the impulse to use the app.
Build a Routine
Plan screen free days. Spend time offline, reconnect with nature (touch grass), friends, and hobbies.
Prioritize deep work. Schedule focused tasks that engage your mind more deeply than apps and games.
Reflect on your app or game usage. Keep a journal to track it, and record how you feel before and after use.
Seek Social Support
Share with your friends or family your goals. Have them hold you accountable.
Seek out communities that are built to help with the same issue. Join groups focused on digital minimalism or reducing screen time.
Gradual VS. Cold Turkey
Some people have a better time gradually detoxing by slowing use more and more over time.
Others need to just stop cold turkey, by removing the apps and games all together.
If one doesn't work, try the other.
Change Your Environment
Create phone-free zones. Don't use your phone in specific locations such as bedroom, dining area, or office. Put signs up if you need a reminder.
Go to the library when you really need to focus. Changing your physical location allows you to more easily adjust your triggers from using a problem app to something more productive.
Rearrange your room. Physically moving key areas in your room can allow to you adjust your habits to more productive one. Similar to physically changing your location.
Use Monochrome mode on your phone. This puts your phone in grayscale making it less appealing to the eye.
Educate Yourself
Read articles, watch videos, and documentaries about the psychology of addiction and attention.
Professional Help
In more extreme cases you can always see a professional for help. Consider therapy or counseling.
One key tip I have is to replace the habit, don't just remove it. Eliminating activities create a psychological void that wants to be filled.
What will you do the net time you play a game or open TikTok? I know I will be switching to some reading, writing, or maybe going for a short walk.
Let me know how you will be avoiding cheap dopamine.
