In our Last Article we discussed how to overcome the distraction created by our smartphone, but now you're thinking why I am writing another article on the same topic.
In my last Article I share a Line that when you make Distraction a habit then it will be the Addition.
I write this Article not on Distraction, but on Addiction. And if I already share how to Overcome Distraction then why I write this Article. It is because when I am writing that Article and going through some researches then I find some research that surprises me, and because of those things I decided to write an article on Addiction.
The Study is - According to a research Teens spend more than 8 hours on screens for entertainment a day. It means an average person spends 1/3rd of the day on screens. I think it is not because of Distraction it is because of Addiction that leads to waste of a lot of time.
Another shocking study is - On average, the typical social media user interacts with 6 social media platforms. And I think that is the major reason that you're addicted to these social Media tools that lead you to waste your 8 hours.
Internet addiction is more commonly associated with teenagers and young adults, rather than older generations. A study published by Carphone Warehouse found that almost half of all kids ages 14-15 admitted being addicted to the Internet.
Approximately 6.09% of the global population suffers from internet addiction.
Therefore I decided to target this Problem in my Article.
So Let's Start.
• WHAT LEADS TO AN ADDICTION?
Addiction is like a quagmire(a soft wet area of land that has a lot of mud) in which the more you walk, the more you get stuck.
An addiction involves engaging in a behavior or consuming a substance because you feel a reward in doing so. With an addiction, you might know the behavior or substance is harmful to you, but you’re unable to stop.
And the Dopamine spike is the reason why we fall into internet addiction or any type of addiction. And the craving for the reward or the feeling of satisfaction forces us to do that thing again and again.
In this Article we just only talk about the internet Addiction that leads to wasting a lot of hours. Once you learn to deal with it then you have a lot of free time to do more meaningful things in your Life.
• QUIT THIS ADDICTION
You have to continue to Follow the three habits that I discuss in the Last Article so the Distraction will not affect your productivity.
Now as I say the Craving of the results force us to do that thing again and again, in the case of internet addiction the craving is to check notifications, new messages or updates and also the novel information that you're going to consume when you use internet and this is the most satisfying that your like the most.
So by following those three Habits you train your brain to avoid these cravings.
Now For Addiction I figure out the three Best Habits that you have to follow.
1. Bring Awareness
Now again I am going to show you a research - In 2013, the British TV licensing authority surveyed television watchers of age group
25-34, their survey showed that an average person spends somewhere around two
hours a day watching TV. But when the researchers actually observe their TV watching
habits they find that an Average person spends more than 4 hours a day watching TV.
Now this Research shows that people are unaware about their time, how much they are wasting. I also do the same survey with some of my friends and ask them about their daily average Instagram time and then I check in the Instagram application the real time they are spending. And the results are the same : they are unaware about how much time they are spending, they say less than the actual time.
The Last habit that I discuss in my previous articles is deciding some time to use the smartphone or internet. Now one thing I want to add to that Habit is to be aware during your Distraction interval, because you decided to use your smartphone for one hour but you use it for more than two hours.
You can use different methods like setting your time limit in the application, for example if you spend much time on Instagram then set the Instagram time limit to 30 minutes and after the 30 minutes you can't use it until tomorrow. You can find a lot of applications for this purpose.
And before going to sleep at night, once look at your day's routine, where you figure out what actually you do with your time.
2. Give Your Brain something Good to Do
Now you are about your time and also set your time limit that you follow. And a lot of people also try the same when they decide to overcome their addiction, and that is the first step they have to take.
But after a few days they quit it, they are not able to maintain this habit for long. And the reason is that they don't take the second step and that is providing your brain with something meaningful to do.
For example - you daily use Instagram for 4 hours, but now you set its limit to 1 hour. Now the question is how you manage the rest of 3 hours and if you have nothing to do in these hours then the craving of reward will beat your willpower and that's why you again fall into an addiction loop.
Also don't provide your brain Boring task, provide something that also entertains your brain- like reading books and the good thing is you can get the book of any category. Spend some time gardening, playing with your pet, doing exercises and many more. But give your Brain something meaningful to do, Because ideal Brain is the Devil's workshop.
You can also start doing Meditation, that calms your brain and that helps you to overcome that craving.
3. Manage Environment
We are highly influenced by our environment, the people surrounding us. So if you also want to overcome your addiction problem then start spending time with people who spend their time doing a lot of creative things.
Author of the "Atomic Habits", James Clear explains in his book that if you want to Develop a Habit or a behavior then join a group of people where your desired behavior is normal behavior.
And the other thing you can do is that don't carry your electronic gadgets all the time. Sometimes keep them in the room when you have no business with them.
I hope you like My work and learn something New. You can also read our other articles by choosing your category in the menu.
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Thank You.