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Chapters

00:00 Introduction to Smartphone Addiction and ADHD 04:29 Understanding the "Alternative Effect" 09:43 Radical Approaches to Technology Separation 15:00 Exploring Practical Solutions for Phone Use 20:35 Flexible Strategies for Managing Phone Addiction 30:59 Mindset of Curiosity and Reflection

Summary

In this episode of the ADHD with Jenna Free podcast, I discuss the relationship between smartphones and ADHD, exploring the addictive nature of technology and its impact on attention and regulation. I introduce the concept of the 'alternative effect' and share both radical and practical strategies for managing phone use, emphasizing the importance of separating technology and fostering a mindset of curiosity towards our habits. All I'm suggesting is to reflect on your phone usage and consider ways to create healthier boundaries with technology.

Takeaways

• Smartphones are designed to be addictive, especially for ADHD brains.
• The 'alternative effect' shows how options can lower our motivation.
• Separating technology can help reduce phone addiction.
• Using a dumb phone or MP3 player can create distance from distractions.
• Apps like ClearSpace can help limit social media use effectively.
• Flexible strategies can help manage phone addiction without drastic changes.
• Mindfulness and curiosity are key in addressing phone habits.
• Creating a personal entertainment ladder can help retrain attention spans.
• Reflection on phone use can lead to healthier habits over time.

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