Our phones make life easier in countless ways. They connect us, inform us, and keep our lives running. But they also creep into every quiet moment, stealing our focus and dulling the satisfaction we find in real experiences.
In this episode of Office Hours, I talk about how our phones tap into the brain’s reward system and what we can do to reclaim control. I am not suggesting that you give up your devices entirely, since that is likely unrealistic for most people. Instead, I offer simple guardrails that help you enjoy the benefits of technology without letting it dominate your day. I share five practical strategies to create boundaries that help you stay focused, balanced, and fully present.
Referenced:
• The Happiness Files: Insights on Work and Life
• Dopamine Nation: Finding Balance in the Age of Indulgence
• Neurotransmitter Dopamine (DA) and its Role in the Development of Social Media Addiction
• 2 Proven Strategies (and 1 Big Mistake) for Dealing with Anxiety
• Depression, anxiety, and smartphone addiction in university students- A cross-sectional study
• Relationship between loneliness and internet addiction: a meta-analysis
• Oxytocin
• 109 Technology Addiction Statistics: 2020/2021 Data, Facts & Insights
• My 6-Step Morning Protocol for a Better Day
• The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review
• A Piece of Advice I Wish I’d Included in My Book
• Screen time stats 2019: Here’s how much you use your phone during the workday
• 109 Technology Addiction Statistics: 2020/2021 Data, Facts & Insights
• The Miracle of Mindfulness: An Introduction to the Practice of Meditation
• Mindfulness-Based Interventions for the Treatment of Smoking: A Systematic Literature Review
