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The Notification Detox: A 3-Step Plan to Reclaim Your Focus | The Rhonda Lavoie Podcast Ep. 9
Ever feel that jolt of anxiety when your phone "dings"? You're in an important meeting or at dinner with your family, and even if you don't look, the sound alone shatters your focus. Let's be honest: this isn't a personal failure or a lack of willpower. It's a system designed to work against you, based on a "dopamine loop" that keeps you hooked.
In this episode, Rhonda shares her "aha moment" about phone notifications and gives you the simple, "unfancy" 3-step system she used to take back control. This is the "Notification Detox". We'll talk about the real cost of "context switching" (it takes 23 minutes to get your focus back!) and walk through the "Audit, Purge, and Reintroduction" plan.
This isn't about perfection; it's about awareness. Often, we're not just scrolling; we're using our phones as an "unconscious escape" from feelings like overwhelm or exhaustion. Tired of this feeling? You're not alone. I'm building a tool to help. Join the "Paced" app waitlist. Link in bio.
In This Episode:
(00:01:27) - The familiar pattern: Feeling anxiety from every single notification "ding".
(00:02:44) - The "Aha Moment": Realizing there is no such thing as a "social media emergency".
(00:03:40) - The "Why": It's not your fault; apps are designed to be addictive (The Dopamine Loop).
(00:04:35) - The true cost of interruptions: "Context Switching" and the 23-minute rule.
(00:06:15) - The 3-Step System: How to start your own "Notification Detox".
(00:07:36) - Step 2: The Purge (and why you must be ruthless).
(00:11:42) - Your 48-Hour
This Week's Challenge: Do Step 2: The Purge. For just 48 hours, go into your settings and turn off all notifications except for phone calls and texts. Just see what it feels like to own your focus.Resources Mentioned:
Concept: Context Switching
Concept: Dopamine Loop
Tool: The Paced App🔗 CONNECT WITH RHONDAWebsite: rhondalavoie.comInstagram: @rhonda.lavoieFacebook: Rhonda LavoieTikTok: @rhonda.lavoieFollow the Paced App journey: getpaced.app
Music for The Rhonda Lavoie Podcast: "Sunny Days"by Jimmy Gunnarsson via Descript.
#NotificationDetox #Overwhelm #DigitalWellness #AvoidantCoping #DopamineLoop
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By Rhonda LavoieEver feel that jolt of anxiety when your phone "dings"? You're in an important meeting or at dinner with your family, and even if you don't look, the sound alone shatters your focus. Let's be honest: this isn't a personal failure or a lack of willpower. It's a system designed to work against you, based on a "dopamine loop" that keeps you hooked.
In this episode, Rhonda shares her "aha moment" about phone notifications and gives you the simple, "unfancy" 3-step system she used to take back control. This is the "Notification Detox". We'll talk about the real cost of "context switching" (it takes 23 minutes to get your focus back!) and walk through the "Audit, Purge, and Reintroduction" plan.
This isn't about perfection; it's about awareness. Often, we're not just scrolling; we're using our phones as an "unconscious escape" from feelings like overwhelm or exhaustion. Tired of this feeling? You're not alone. I'm building a tool to help. Join the "Paced" app waitlist. Link in bio.
In This Episode:
(00:01:27) - The familiar pattern: Feeling anxiety from every single notification "ding".
(00:02:44) - The "Aha Moment": Realizing there is no such thing as a "social media emergency".
(00:03:40) - The "Why": It's not your fault; apps are designed to be addictive (The Dopamine Loop).
(00:04:35) - The true cost of interruptions: "Context Switching" and the 23-minute rule.
(00:06:15) - The 3-Step System: How to start your own "Notification Detox".
(00:07:36) - Step 2: The Purge (and why you must be ruthless).
(00:11:42) - Your 48-Hour
This Week's Challenge: Do Step 2: The Purge. For just 48 hours, go into your settings and turn off all notifications except for phone calls and texts. Just see what it feels like to own your focus.Resources Mentioned:
Concept: Context Switching
Concept: Dopamine Loop
Tool: The Paced App🔗 CONNECT WITH RHONDAWebsite: rhondalavoie.comInstagram: @rhonda.lavoieFacebook: Rhonda LavoieTikTok: @rhonda.lavoieFollow the Paced App journey: getpaced.app
Music for The Rhonda Lavoie Podcast: "Sunny Days"by Jimmy Gunnarsson via Descript.
#NotificationDetox #Overwhelm #DigitalWellness #AvoidantCoping #DopamineLoop