Make it easy
Create ‘zone defense’
The rapid-fire gratification we get from our devices can lead to “reward deficiency syndrome,” notes psychiatrist Clifford Sussman, M.D. Simply put, when we don’t get our digital “hit,” we crave it more. A proven way to detox? Let your environment do the work. Dr. Sussman suggests creating a low-dopamine and a high-dopamine zone in your home. “Fill the former with games and books—real ones,” he says with a laugh. And in the high-dopamine zone, put your devices and chargers. “This way, instead of having to put your device away, you just leave the room.”
Ask yourself a question
Rather than avoiding all social media, just try to be more intentional, says expert Hannah Brencher. “When I hop on social media, I ask myself if I want to check in, or if I really want to check out? I love that I can stay in touch with friends 1,000 miles away, but if I’m scrolling and scrolling, I’ll ask myself what I really need.” That could be anything from taking a walk to enjoying a cup of tea.
Be like Gandhi
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