can I enter my hobby era with 30 days of trying out new things? I talk about how to do things that aren't scroll without resorting to a digital detox. get ready to create ur dream life by exploring new ways to get that precious dopamine.

two strategies for internet addiciton: awareness and activities:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3354400/

American Addiction Center’s advice for filling leisure time:

https://americanaddictioncenters.org/rehab-guide/aftercare/leisure-time-activities

acts of kindness benefit the person being kind:

https://www.sciencedirect.com/science/article/pii/S0022103117303451

VA.gov article about therapeutic journaling

https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Therapeutic-Journaling.pdf

Huberman Labs episode about therapeutic journaling

https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health

do you need a digital detox? maybe. but what about a phone that doesn't give you so much anxiety in the first place? in this episode, i give my wellness tips to deal with anxiety in the chaotic world of the internet.

if you're dealing with social media addiction, internet addiction, or just want to scroll less, you'd be surprised about all of the small changes to your devices that can improve both mental health and productivity.

sources:

find a therapist (US): psychologytoday.com

online searches fuel health anxiety: https://www.sciencedirect.com/science/article/abs/pii/S0747563222002060

mental health strategies for news consumption:

https://www.cnbc.com/2023/10/13/tips-for-following-the-news-while-taking-care-of-your-mental-health.html

easily call your representative about Gaza (US):

https://www.jewishvoiceforpeace.org/resource/urgent-tell-congress-to-stop-fueling-violence/

alternative to luxury noise cancelling headphones that works better imo: (these are not affiliate links)

earbuds: https://www.walmart.com/ip/127873789

note: the connected/disconnected indicator is pretty loud. i just don't put them in my ears until they are already connected and take them out before i disconnect

earmuffs: https://www.walmart.com/ip/GUCHO-34-dB-NRR-Noise-Reduction-Safety-Shooting-Ear-Muffs-Hearing-Protection-Ear-Muffs-Shooting-Range-Ear-Protection-for-Hunting-Mowing/5091790598?wmlspartner=wlpa&selectedSellerId=101066481

sensory overload, anxiety and other neurodivergence:

https://www.webmd.com/balance/what-is-sensory-overload-with-anxiety

peep the discord:

https://discord.com/invite/gzdgqbMVkC

how did i manage to exercise and meditate every day? i stopped trying.

sources:

Blue light is bad for sleep

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

changing behavior is caused by developing good habits, not applying self control in the moment

Adriaanse M. A., Kroese F. M., Gillebaart M., De Ridder D. T. D. (2014). Effortless inhibition: habit mediates the relation between self-control and unhealthy snack consumption.

Factors required for habit change

Fournier M., d’Arripe-Longueville F., Rovere C., Easthope C. S., Schwabe L., El Methni J., et al. (2017). Effects of circadian cortisol on the development of a health habit.

want to join the discussion? here's the discord link

https://discord.com/invite/DQVmCaKbFs

depression or procrastination got you feeling stuck? this episode is all about getting unstuck. 

timestamp to skip to the getting stuff done tips: 12:58

learn from others and stay accountable by joining our discord: https://discord.gg/H4GxHVkeXb

sources:

Social Exclusion, Self-Forgiveness, Mindfulness, and Internet Addiction in College Students: a Moderated Mediation Approach

https://link.springer.com/article/10.1007/s11469-021-00506-1

Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis

https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847

The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure

https://pubmed.ncbi.nlm.nih.gov/17201571/

madi and niko discuss facing reality after cutting back scrolling, post-truth fears, the morality of entertainment, etc.

self improvement is easier with friends. join the server! https://discord.gg/H4GxHVkeXb

why did a 1 hour Youtube binge not turn into an all day thing? because i stopped beating myself up about it. in this episode i get into the details of why getting lost in a rabbit hole is not a failure, and how we can notice we’re caught in the web and make a better decision from that moment on.

kristin neff’s self compassion exercises

https://self-compassion.org/the-three-elements-of-self-compassion-2/

cyborg repair manual discord server

https://discord.com/invite/YEMzqg5D

Internet and Technology Addicts Anonymous

https://internetaddictsanonymous.org/

self compassion improves well being

https://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/aphw.12051

avoiding emotions makes anxiety disorders worse

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5656711/

overthinking makes emotions longer, optimism makes emotions shorter

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3966809/

Experiential Avoidance is at the root of internet addiction

https://pubmed.ncbi.nlm.nih.gov/27363463/

procrastination is an emotional problem

https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html

lack of friction in web design is wide-spread

https://www.semanticscholar.org/paper/Design-Friction-Mejtoft-Hale/3ee8822bcad7398c5c258c4707f67c02b2573857

Madi discusses what strategies got her out of NEETdom and made her a straight-A college student. 

Discord link: https://discord.gg/H4GxHVkeXb

The episode where we complain about willpower and look into the research on sustainable habit change.

You don't have to do this alone. Join our certified non-toxic community here:

https://disboard.org/server/967571521155514458

sources:

Habit formation and change [Current Opinion in Behavioral Sciences] Lucas Carden and Wendy Wood 

https://www.sciencedirect.com/science/article/pii/S2352154617301602

Oyserman, D. (2015). Identity‐based motivation. Emerging trends in the social and behavioral sciences: An interdisciplinary, searchable, and linkable resource, 1-11.

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwiN29_-2M_7AhXymmoFHY0KC2cQFnoECBMQAQ&url=https%3A%2F%2Frcgd.isr.umich.edu%2Fwp-content%2Fuploads%2F2018%2F08%2Foyserman2015ibm.pdf&usg=AOvVaw0Tccfyz3JQ3streQrfVwea

is quitting social media, games, or other sites not working? on this episode, we talk about why the goal to quit the internet often fails, and what we can do instead.

source:

Why avoidance doesn’t work: 

A Meta-Analysis of the Impact of

Situationally Induced Achievement Goals

on Task Performance

Nico W. Van Yperena, Monica Blagaa & Tom Postmesa

University of Groningen Published online: 16 Apr 2015.

https://www.researchgate.net/publication/277625472_A_Meta-Analysis_of_the_Impact_of_Situationally_Induced_Achievement_Goals_on_Task_Performance

join our discord: 

https://disboard.org/server/967571521155514458

We discuss how to recognize slip ups and get back on track in social media addiction recovery.