Social Media and Phone Addiction 
Why You Are Addicted and How to Reclaim Your Focus
By Laura Lamn

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Resources
Books
Atomic Habits by James Clear
The Power of Fun by Catherine Price
How to Break Up with Your Phone by Catherine Price
Stolen Focus - Why You Can’t Pay Attention by Johann Hari
Dopamine Nation by Anna Lembke
The War of Art  by Stephen Pressfield

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Online
The Center for Internet and Technology Addiction https://virtual-addiction.com/dr-greenfield-cita/
https://drdavidgreenfield.com/virtual-addiction/

NPR Anna Lembke Interview https://www.npr.org/2022/03/31/1090009509/addiction-how-to-break-the-cycle-and-find-balance

Depression and Social Media https://www.helpguide.org/mental-health/wellbeing/social-media-and-mental-health

Information Overload
https://mindfulhealthsolutions.com/4-ways-information-overload-impacts-our-mental-health-and-how-to-cope

 

Flow, The Secret to Happiness
https://youtu.be/fXIeFJCqsPs?si=uG14wL0zzjHetPym

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Mind Wandering
https://www.thebreatheffect.com/the-science-of-daydreaming/

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Overall Book Summary
Technology addiction plays into ancient parts of your brain, particularly the dopamine system to get you hooked.
The people and companies who created these apps have used “Persuasive Technology” to hack you through faults in your own biology,
This hacking is causing damage to your brain, and therefore your work, creativity and relationships.
There is hope. Through practising Techno Vigilance you can retrain yourself, rewire your brain and re-find your focus.
Once you have reclaimed yourself you can now have ownership of your mind and your life, and fill your life with fun.

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The Science of Tech Addiction - Summary
Having our phones nearby triggers the cortisol hormone, which makes us feel stressed
Using our phones releases dopamine, which gives us a rush of pleasure
This pleasure pain response of dopamine and cortisol keeps us stuck in an addictive cycle

Magic and Mind Control - Lesson Summary
The tech companies studied human psychology and behaviour to make technology addictive
Sites like instagram, facebook, and google scan, track and store your data and build a profile of you which they can to sell to advertisers.
They profit from you staying online for longer so that’s why they made it addictive

Ten Ways Our Phone is Hurting Us
Inability to be present
Scrambling Memories 
Reduced Cognitive Function due to Task Switching
Disrupted Sleep
Feelings of Inadequacy
Body Image Issues
Living in Fantasy
Feelings of Loneliness
Feelings of Confusion and Overwhelm
Radicalisation and Hypervigilance

Journal Prompts
Why do you use your phone and what do you love about it?
What don’t you like about using your phone?

8 Ways to Practise Techno Vigilance - Boundaries and Breaks
Try a Digital Detox
Delete Addictive Apps from your phone or use an “app blocking” app
Unfollow Triggering People
Put Good and Useful Apps on Your Home Page 
Set Your Background and Something to Remind You to Be Mindful - Remember What For? Why Now? What Else?
Don’t charge your phone in your bedroom or keep it by your bed
Create No Phone Zones 
Mini Digital Breaks to Boost Focus 

What one thing can you do right now to start practising tech vigilance?

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The 6 Voids
Void of Beauty - Connection to nature and spirit, uplifting ideas and imagery
Void of Community - Friendship, family and love
Void of Development - Progress in gainful employment or studying
Void of Flow - Experience of full immersion and absorption in the act of doing or making
Void of Sleep - Fully recharging batteries with sleep
Void of Wandering and Wondering - Allowing your mind to wander and ponder deep questions

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