3 steps to stop the cycle & break the chains: 

1) Recognize it’s real. 

Your phone is immensely powerful. 

Just picking it up gives you a dopamine hit (the feel-good hormone). 

And social media is literally designed to be addicting. 

Recognize it.  Fix it. 

2) Identify where you fall. 

What sucks you in? 

Is it particular apps? 

Specific places in your day (ex. the bathroom)? 

Where do you get sucked into your phone? 

3) Craft a plan to get out. 

Now that you know phone addiction is real & have identified where you fall, you can craft a plan to get out. 

Here’s what has worked for me: 

• No phone in the bathroom. 
• Silence notifications & put my phone face down during deep work. 
• Leave my phone in an inconvenient place.  Mine is a cubby outside of my normal living space. 
• Leave my phone behind entirely.  When I go outside with my wife & daughter, my phone stays in the house.  If I don’t have it, I can’t use it.