MSS #064: Decoding Digital Addiction: Reclaiming Your Time

MSS #064: Decoding Digital Addiction: Reclaiming Your Time.

MSS #064: Decoding Digital Addiction: Reclaiming Your Time.

30 March, 2024

Read time: 3.1 minutes

🚀 In a hurry? Cut straight to “Practical Detox Tactics” – Reduced read time: 1.3 minutes.

Understanding the Digital Tug-of-War

This week let’s unravel the invisible chains that bind us to our screens. Yes, I’m talking about that insatiable urge to check social media and emails—the digital siren song that keeps us hooked.

Let’s explore the fascinating psychology behind our need to complete tasks and how platforms like YouTube exploit this phenomenon.

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Why do we seem to be so easily trapped?

The Science of Completion and Social Media’s Sneaky Tactics

1. The Zeigarnik Effect

• What is it? The Zeigarnik Effect is a psychological phenomenon where our brains tend to remember and focus on incomplete tasks more than completed ones.

• Why does it happen? Our brains crave closure. When we start something, our mind creates a mental “open loop,” urging us to finish what we’ve begun.

• Social Media Exploitation: Platforms like YouTube capitalise on this by automatically suggesting the next video. By leaving us hanging at the end of one video, they trigger the Zeigarnik Effect, compelling us to click that tempting “Next” button.

2. The Power of Curiosity

• Curiosity Drives Completion: Our brains are wired to seek answers. When we encounter an intriguing question or cliffhanger, we become motivated to find out what happens next.

• YouTube’s Strategy: By dangling enticing thumbnails and titles, YouTube piques our curiosity. We can’t resist clicking to satisfy our need for closure.

3. The Illusion of Progress

• Progress Fuels Motivation: Our brains love progress. Even small steps toward completion boost our motivation.

• Playlists: By organizing information into playlists, we are tricked into feeling like we’re making progress. “Just one more video” becomes a slippery slope.

4. Social Proof and FOMO

• Fear of Missing Out (FOMO): We hate feeling left out. When we are shown what others are consuming, we fear missing out on exciting content.

• Recommendations: Those personalised recommendations? They play on our FOMO. “Everyone’s watching this—shouldn’t you?”

5. The Autoplay Trap

• Autoplay Addiction: YouTube’s autoplay feature is a double-edged sword. It keeps us glued to the screen, but it also perpetuates the completion cycle.

• Breaking Free: To regain control, disable autoplay. Be intentional about what you watch next.

6. The Dopamine Dance

• Our brains are wired for connection. But in our hyper-connected world, the dance with dopamine becomes frenetic.

• Notifications, likes, and comments—each one a little hit of pleasure. Our brain craves more, and we oblige. It’s like a slot machine in our pocket, and we’re all gamblers.

• Dopamine is released in anticipation of an event, not the event itself!

Remember, understanding these psychological tricks empowers us to make conscious choices.

Being aware, is the first critical part of exiting the trap.

So next time you are tempted - pause, breathe, and decide if you truly want to complete the loop. 🎥🧠

Practical Detox Tactics

a. Scheduled Check-Ins

• Set specific times for social media and email checks. Stick to them like your favourite playlist.

• Blocking specific times each week is effective. Turn off notifications so you only peek at the set times – also builds anticipation.

b. App Limits

• Your phone isn’t the boss; you are. Use app limits to curb mindless scrolling.

c. Silent Hours

• Flip the switch to “Do Not Disturb” during focused work or relaxation. You will be more productive. We lose time switching between tasks, context switching is the science behind this.

d. Sch𝗲𝗱𝘂𝗹𝗲 𝗗𝗼𝘄𝗻𝘁𝗶𝗺𝗲:

• Make your phone a bedtime or evening stranger.

• Stick it in a drawer or charge it in another room.

• Greet your day without notifications, sip your drink mindfully.

e. Rewiring Habits - Substitute Activities

• When the urge strikes, swap social media for something nourishing. Read, stretch, or breathe deeply.

• Offline Socialising - Meet friends face-to-face or dial their number. Real conversations beat virtual likes any day.

e. Curate Your Feed - Quality Over Quantity

• Follow accounts that inspire, educate, or make you laugh.

Summary

A quick recap:

Why we get hooked on social media

1. The Zeigarnik Effect - our brains tend to remember and focus on incomplete tasks more than completed ones and crave closure. Social Media

2. The Power of Curiosity - our brains are wired to seek answers. When we encounter an intriguing question or cliffhanger, we become motivated to find out what happens next.

3. The Illusion of Progress - our brains love progress. Even small steps toward completion boost our motivation.

4. Social Proof and FOMO - we hate feeling left out. When we are shown what others are consuming, we fear missing out on exciting content.

5. The Autoplay Trap - YouTube’s autoplay feature is a double-edged sword. It keeps us glued to the screen, but it also perpetuates the completion cycle.

6. The Dopamine Dance - notifications, likes, and comments—each one a little hit of pleasure. Our brain craves more, and we oblige. Dopamine is released in anticipation.

Practical Detox Tactics

a. Scheduled Check-Ins

b. App Limits

c. Silent Hours

d. Scheduled downtime

e. Rewiring Habits - Substitute Activities

e. Curate Your Feed - Quality Over Quantity

Remember, you’re not alone in this digital labyrinth. Let’s reclaim our time, one mindful swipe at a time. 🌟

References:

1. Dopamine, Smartphones & You: A battle for your time¹

2. Neuroscience: What Social Media Does to Your Brain²

3. Constant craving: how digital media turned us all into dopamine addicts³

See you next week for more insights and strategies. If you haven't already, follow me on LinkedIn and hit the bell for daily posts on tips, insights, and techniques designed to guide you to a calmer, more focused state of mind.

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That's it for this week. Thanks for reading, really hope this helped. Contact me if you think I can help you further at [email protected].

Happy thinking.