Mi riferisco specificamente ai picchi di dopamina che portano allo scrolling infinito e cose del genere, a proposito. Ho notato che nell'ultima settimana o due ho passato quasi 7 ore al giorno a scrollare sul mio telefono e voglio imparare a darmi un ritmo. Qualche consiglio?
I post e i commenti condividono esperienze personali, non consigli medici. Per dubbi sulle terapie, consulta un professionista sanitario.
Sto cercando di usare la musica per la dopamina invece, ma continuo a scrollare su Google
Sono dipendente dal dormire e dal mangiare?!
Mi annoio abbastanza velocemente, dopo 3-4 giorni lascio le cose che mi stavano creando dipendenza perché mi annoio.
Per me, sono i farmaci. Ho provato a funzionare senza (il che è una lotta costante). E finisce solo con impulsività, dimenticanza o mancanza di autocontrollo, dato che senza farmaci, sono un disastro, o a caccia di qualche tipo di stimolo, non rendendomi conto dei miei errori o di superare i limiti, prima che sia già detto o fatto. O incapace di iniziare compiti, anche quelli piccoli sono quasi impossibili, come alzarmi dal letto. Ed è peggiorato, a causa dello stress. Ti consiglierei di parlare con qualcuno, se sta influenzando troppo la tua vita. (Non deve essere un professionista per iniziare, solo qualcuno di cui ti fidi abbastanza da parlarne)
Delete social media was the best solution/desicion since 4 months 🙃
Timers can be super helpful if you use them. Mindset is the key. Give yourself permission to scroll for an amount of time you think is reasonable. Let’s say for example you give yourself permission to scroll 3 hours a day. Look at when you are doing the scrolling. Is it 7 hours straight or a total in a day. When are the longest periods of scrolling? Does it correspond to something particular in your day? Are you using it to avoid a particular hard or boring task? And then you run out of time to do it so it becomes your excuse that it didn’t get done and you can set that worry aside until the next day? The cycle repeats. (examining the reasons for that is another story.) as far as the timer though, let’s say you’ve decided three hours a day is your limit. Then decide if you want to use it all at once or break it down into segments throughout the day. You could either schedule it for X number of minutes at certain times of the day, or set a timer for an hour let’s say the first time you start scrolling then you decide if you want to extend your time or go ahead and stop and know that you have two hours left. If you extend your time it’s shortens what you have left later. So it all depends on how your day goes and when you’re doing the scrolling. The mindset part is to firmly establish how long you’re gonna give yourself permission to do it. And then be firm about that with yourself. Use the timer for tracking your time. If three hours doesn’t feel like enough since it’s been seven then make it five for a few weeks and make it less each week until you get to an acceptable amount of time that you’re gonna give yourself permission to have. Baby steps are still steps and sometimes we have to start small and build momentum.
I do my best not to pick up my phone until after my morning routine or the first hour. You can try using the do not disturb on Apple (don’t know what it’s called on android) and that won’t let me access chosen apps in the timeframe I’ve set up
Time limits and let friends or a family member set the password and ask them whenever you need to change things (there are other possibilities but they require general work with self control and that takes a lot of time and patience)
This works really well for me too!
Prova l'app SocialLiteApp! Rimuove i reel e gli shorts dai social media, rendendoli meno avvincenti.