Addiction Archives - FocusMe

5 Easy And Effective Ways To Regulate Screen Time

Jon Rumens — Thu, 11 Nov 2021 08:00:20 +0000

Screen time has become a dirty phrase, but it doesn't have to be this way...

There are easy and effective ways to regulate your and your children's screen time.

How much screen time is too much?

Unless you’re planning on joining an Amish community, recreating Robinson Crusoe or otherwise totally disconnecting from the 21st century, having to spend at least some time in front of screens is fact of life – and let’s be honest, who doesn’t enjoy a good film or a sneaky round of Candy Crush from time to time?

In that sense, the most sensible question to ask is how much screen time is too much?

As most of us already know, the answer to this question is different depending on who you are.

Most experts agree that children under 5 should be exposed to screens as little as possible, and only for educational purposes.

For older children and adults, there are no set guidelines.

Nevertheless, based on the fact that we now know that excessive screen time can lead to weight gain & obesity, sleep problems, chronic neck and back problems, mental health issues such as depression & anxiety, as well as decreases in many metrics of cognitive performance, reducing it wherever possible seems to be the most prudent choice.

Fortunately, cutting down the amount of time you spend in front of screens is not only relatively simple, it also opens up plenty of other options for having fun and has a wide array of secondary benefits.

Here are six ideas for how to better regulate your screen time:

1. Develop your relationship with nature

If you’re trying to reduce your screen time, there is no better way to do it than to head to a place where there are no charging stations and signal is limited or even non-existent.

Yes, the great outdoors is calling your name!

Not only do most of us spend too much time in front of screens, we’re also severely nature deprived.

It may have taken thousands of years and paradigm shifting agricultural, industrial and technological revolutions for us to finally wake up to this fact, but science has now conclusively proven what our ancestors always knew:

Nurturing our connection with the natural world is key to our physical, mental and spiritual well-being.

It’s probably a sign of the dysfunction in our society and the modern condition that we have taken to calling this a ‘dose’ of nature, but that doesn’t diminish the effectiveness of the prescription.

This is just as true (if not more so), for children.

We owe it to younger generations to not only reduce the potential damage done by our over reliance on technology, but also to provide them with the opportunity to connect with nature and understand its intrinsic value – both in terms of our survival as a species and the many wonderful benefits it can provide to us as individuals.

2. Do more exercise and take up low-tech hobbies

Once again, this solution offers benefits far beyond reducing screen time. Next time you’re lazing around and feel yourself reaching for your phone or the remote control for your 8k Smart OLED TV, just don’t.

Instead, why not get up off the couch and do a little exercise?

Sure, you’ve been swearing you’ll do just that every day for years and sometimes you even follow through, but it has never quite turned into a habit… But whose fault is that?

It’s quite simple really.

Use a sticky note to remind yourself to exercise before you start playing, watching or reading.

Ask a family member or friend to help you stay accountable, or be that person for your kids.

Use a focus app to lock yourself out of certain devices or apps at specific times of day and set concrete limits on your children’s tech usage.

Basically, do whatever it takes to help yourself integrate this new behavior into your routine.

If you already feel like you do enough exercise, take up a new (or old, depending on how you look at it) low-tech hobby such as painting, gardening, building models or playing board games.

The truth is that are infinite enjoyable and educational activities that don’t involve screens, meaning the only excuse for spending too much time looking at one is what you might call a good old fashioned lack of discipline.

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3. Reduce your screen time at work whenever possible

The average adult in a developed country or who has consistent access to technology will spend somewhere between 6-19 hours of their day in front of a screen, depending on which studies you want to believe.

Both the upper and lower ends of those estimates can probably be discounted right off the bat, but one thing that is just about certain is that if you’re spending too much time in front of a screen, your work is probably the main culprit.

Unfortunately, screen time at work is also by far the hardest to avoid.

That said, it’s normally possible to at least reduce it a little bit without compromising your ability to fulfill your responsibilities.

There are plenty of tasks that don’t require the use of a screen. These include brainstorming (which can be done outdoors or in a conference room), delivering important messages in person (also a way to team build) and many others.

If your job absolutely requires you to be in front of a screen at all times (or even if it doesn’t), it may be worthwhile to speak to your boss about creating a space and/or time where people can get away from the screens for a while – be it to meditate, socialize or simply disconnect for a few minutes.

There is now ample evidence that taking breaks and reducing screen time at work improves overall productivity and employees’ subjective sense of well-being, meaning this idea makes good business sense as well.

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4. Leave your devices at home whenever possible

It’s a common refrain that our technology is an extension of ourselves. This is certainly true to some degree, but it’s also a dangerous way to think.

At the end of the day, nothing bad will happen if you leave your devices at home.

Sure, there are exceptions to every rule. Nobody is suggesting that you leave your phone at home when you’re expecting a call about how your grandma’s open heart surgery went or while your kids are away at primitive survival camp learning how to make flint weapons and identify the difference between toxic and edible fungi.

The rest of the time, you’ll likely be better off without the distraction of a screen.

You may feel somewhat ‘naked’ the first few times you leave the house without your constant source of low-level electromagnetic poison, but you’ll soon start feel much better without it and will likely realize that most things you do on devices can wait until later.

In short, this is your chance to really stop and smell the roses rather than take a picture of them!

5. Don't spend family time or date night in front of a screen

It doesn’t matter how much your kids want to see the new Marvel movie (of course, you only watch that ‘garbage’ for them, right!) or how intellectually superior watching art nouveau films in converted churches filled with other hipsters makes you feel, screen time is not quality time!

By all means, enjoy some streaming with your partner after the kids go to bed once in a while and humor the little ones by joining them for a few rounds of zombie slaying every now and again, but try to avoid the trap of spending all your shared time in front screens.

As we discussed above, you likely already have to try hard to avoid screen time at work, so choosing to spend your leisure time in front of one is somewhat counterproductive.

Choosing to spend your quality time with family and friends doing some of the non-screen related activities mentioned in other parts of this article will not only help you to avoid excessive screen time, but also allow you to build deeper connections with the people you care about.

Now, who doesn’t need more of that?

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Getting the 'right' kind of screen time

Realistically, there is only so much screen time you can cut out if you want to remain connected and productive in the modern world. Yet the type of screen time you’re getting also matters. If digital distractions such as social media, gaming or watching videos are getting in the way of your productivity, they’re increasing your overall screen time.

That’s where a productivity app like FocusMe comes in. If you struggle to maintain your concentration while working in front of a screen, this is the guardrail you need. It’s simple, really, the app employs powerful code that forces you to stay within the digital boundaries you set for yourself.

If you’re serious about improving your productivity, this is the tool that will help you to do it. Don’t take our word for it though. Check out reliable third-party reviews by our many satisfied users to see what FocusMe can do for you. If you’re ready to get serious about beating your gaming addiction, simply click the big shiny button below and we’ll guide you every step of the way!

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3 Methods To Overcome Your Gaming Addiction For Good

Brendon Cammell — Thu, 16 Sep 2021 21:16:19 +0000

The concept of gaming addiction is just now beginning to enter mainstream consciousness. Yet, for the millions who experience it daily, the struggle has always been very real.

Understanding gaming addiction

Before you can overcome an addiction or unhealthy pattern of behaviour, it’s crucial that you first acknowledge what you’re up against and learn to identify the signs that you’re losing control. It may be glaringly obvious to you that you have a gaming addiction, yet there are also many people who are totally unaware of the fact that they have a problem and likely even more who have a sense that their passion for gaming is morphing into something unhealthy but don’t really know what to do about it.

If it’s any consolation, even the experts haven’t yet agreed that gaming addiction is a ‘real’ thing. In 2018, the World Health Organization (WHO), added “gaming disorder” to it’s medical reference book. The American Psychiatry Association’s (APA) Diagnostic and Statistical Manual 5th edition (often referred to as the ‘bible’ of psychology), however, hasn’t gone as far. While it includes guidance on the warning signs of “problem video gaming”, the only activity related addiction currently listed in the guide is gambling. Perhaps the authors aren’t really up to speed on the use of persuasive design and the fact that many tech companies have taken their strategies straight from the gambling industry’s playbook?

Signs of gaming addiction

In any case, the labels aren’t the most important thing to focus on. Whether it’s a problem, disorder or addiction, just about everyone now seems to agree that excessive gaming can be harmful to our health, productivity and relationships.

Luckily, there are warning signals you can look out for if you’re unsure whether you actually have a gaming addiction or not. Displaying one or two of these is not necessarily cause for concern, but if you display five or more in the space of a year, your relationship with video games is likely problematic. Things to look out for include:

You think about gaming all or a lot of the time.
You feel bad or down when multiple hours or days pass in which you are unable to play games.
You need to spend more and more time playing to enjoy yourself.
Playing games isn’t actually that enjoyable and sometimes you’re not even sure why you’re doing it.
You find it extremely difficult to stop playing and/or reduce your overall time spent gaming.
You have problems at work, school or home that are caused by your gaming habit.
You have problems with your relationships because of gaming.
You find yourself lying to people or avoiding your responsibilities so that you can spend more time gaming.
You use gaming to ease or block out bad moods and negative feelings.

You continue gaming despite experiencing some or all of the above issues.

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Overcoming gaming addiction

Overcoming a bad habit or addiction is never an easy task. The general rule of thumb is that it takes around 60 days to create or break a habit. This means that initially you’ll need to remain conscious and disciplined no matter what method(s) you choose to help you overcome your gaming addiction.

Below we’ll discuss various strategies that you can make use of. It’s possible to combine all of them, but you can also mix and match or even try them one at a time until something sticks. Ultimately, it’s up to you to analyse (honestly) the extent of your problem and then decide which strategies are are best for you. Remember, nothing you try will end your gaming addiction if you don’t genuinely have the will and intention to make a change. If you do, here are some ideas for how to make it happen:

1. Establish a new routine

One of the most powerful ways to break the cycle of addiction is to change your routine. At the end of the Vietnam War over 20% of US soldiers self-identified as heroin addicts. People began to panic at the thought that thousands of junkies with military training were about to show up on their doorsteps and start causing chaos. Yet it turns out there was nothing to worry about. Despite the fact that heroin is one of the most addictive substances known to man, less than 5% of these soldiers relapsed into addiction. So, how did this happen?

We now know that addiction of any kind is heavily linked to circumstance, mindset and routine. When the soldiers returned home, all of these factors changed. Once they were disconnected from the circumstances that drove them to become addicted, the Vietnam veterans largely just went back to their old lives or began creating new ones. This was a foundational lesson for addiction researchers and psychiatrists – it can be for you as well. Making changes to your routine, mindset and general circumstances is one of the most powerful tools you have in your battle to overcome your gaming addiction.

Find new hobbies, do more exercise, try to also socialise with people who are not interested in gaming. Spending more time outside the house, especially close to nature, not only distances you physically from your tech (leave your portable gaming devices at home and delete your mobile phone games!), but it also helps you to reconnect with the magic of the physical world that you have been neglecting for the admittedly also extremely cool digital one.

2. Seek help

Many of us are loathe to admit that we may need an intervention from an external source. After all, we all want to believe that we are in control of our own destinies. Yet there is nothing wrong with asking for help. In fact, our social constructs and ability to work together is one of the primary reasons for our incredible success as a species.

If you’re struggling to face up to your gaming addiction alone, there is no shame in seeking out the help of a psychologist, psychiatrist, spiritual healer, life coach or any kind of mentor that can guide you on your journey and provide you with tools that will empower you to break your habit.

It’s also a great idea to speak to your family and friends. Tell them that you’re trying to overcome a gaming addiction and you need their help.

This can come in both the form of moral support and reminders about your commitments from non-gamers, and asking your gamer friends to respect your decision by not pushing you to play excessively and agreeing to only play with you at pre-arranged times.

3. Set limits on your access to games

Let’s be brutally honest, one of the reasons you have a gaming addiction is because you struggle with willpower and have, at least until this point, failed to take proactive steps to make a change. Sometimes, force is required. Luckily, it’s not 1952 and nobody is talking about sending people to military school so that they can have the gamer beaten out of them. Today, there are far more subtle and much more effective ways to force yourself (or your kids) to change.

It’s no longer practical to advise someone to forget about the computer and rather work in a notebook or on a chalkboard. We all need the internet, with it’s search engines, email services and real-time calendar updates, to go about our daily business and do our work effectively.Fortunately, setting hard physical limits on gaming is not only possible, it’s actually quite easy to do. They’re called focus apps for a reason folks, and you’re reading the blog of one such program right now.

FocusMe is an all-in-one digital solution that helps to you to place hard limits on unwanted digital distractions. We’re not going to lie to you and say there aren’t other programs out there that offer the same or similar services. In fact, a quick visit to the Apple or Play stores will turn up a smorgasbord of free options. However, we stand steadfastly behind our claim that FocusMe is the most powerful digital productivity tool currently on the market.

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What makes FocusMe different?

It’s simple, really. Unlike other focus apps that simply encourage you to concentrate or use easy-to-beat lockout mechanisms, FocusMe employs powerful code that forces you to stay within the digital boundaries you set for yourself. It was created by a programmer who could easily wiggle his way out of any and all productivity apps available (paid or not), and so decided to build the real thing.

If you’re serious about beating digital distractions and improving your productivity, look no further. Don’t take our word for it though. Check out reliable third-party reviews by our many satisfied users to see what FocusMe can do for you. If you’re ready to get serious about beating your gaming addiction, simply click the big shiny button below and we’ll guide you every step of the way!

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What We Know About Tech Addiction In 2021

Jon Rumens — Mon, 12 Jul 2021 10:30:43 +0000

We've all heard a lot about tech addiction, dopamine and how our devices are out to get us. So, what does the science say and what can we do about it?

Tech addiction and it’s effects on our mental and physical health is a topic that gets hotter by the day. We constantly hear rumblings about giant corporations using state-of-the-art technology combined with the dark arts of psychology to steal our attention and turn children into mindless consumers. Research tells us that our attention spans are getting shorter, we struggle to focus on just one task at a time and have long forgotten how to tolerate boredom. A lot of us even self-identify as addicts and actively try to cut down our screen-time. Yet, so few of us make a concerted effort to actually understand the problem and how we can get ourselves out of this malaise. What exactly are these psychological tricks and biological queues that we’re falling prey to? Can we use similar methods to “trick” ourselves into creating desirable habits rather than harmful ones? It’s undoubtedly true that knowledge is power, so let’s explore what we know about tech addiction in 2021.

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Brain chemistry, psychology and persuasive design

There are a wide variety of neurotransmitters and processes that have been identified as playing a role in addiction. They include endorphins, norepinephrine, hormones, peptides, glutamate, GABA, serotonin and, of course, the now infamous chemical dopamine. All occur naturally in our bodies and play a role in everything from our emotions to our basic bodily functions. At it’s root, addiction is a dependence or obsessive craving for change in one or more of the levels of these brain chemicals
or the functioning of processes that regulate them. Chasing these changes requires us to repeat the behaviors that bring them about. Once we have reinforced a new behavior sufficiently, it becomes a habit that is literally hard-wired into our brain, another key step on the road to addiction.

Until relatively recently, most studies about addiction were based around substance abuse. Today, however, we understand that things like food, gambling, games, social media and even good old fashioned work all elicit the kinds of chemical responses that can cause unhealthy habits to form. In some cases this is just coincidental, the results of biological and social evolution. For example, we are biologically programmed to binge on sugar, fat and salt whenever we encounter them as the natural sources of these compounds are generally healthy and relatively rare, meaning our ancestors would have done well to take full advantage when they encountered them. Accordingly, we have built nearly our entire food production systems around them.

Yet, as we all know, there comes a point where things transition from innocent to somewhat sinister. We may have co-created a world full of things that we are naturally predisposed to seek out, but some people also worked out a long time ago that it was possible to earn A LOT of money by exploiting these same inbuilt desires and urges.

Persuasive design and exploiting biology

Many processed foods are developed by scientists and psychologists who are literally paid to exploit our vulnerabilities, while casinos are designed from top-to-bottom to keep us spending until our last penny. The tech industry simply adopted many of the techniques learned in these and other industries to make their products equally addictive and then added a few more silicon valley specials of their own. They call it persuasive design, mostly because that sounds a lot better than calling it what it is: psychological and physiological manipulation.

To be clear, persuasive design principles are used harmlessly all the time, mostly for the purpose of designing genuinely better user experiences. Nobody is suggesting that it should be outlawed, but without doubt we should be having more conversations about where the line between harm and good actually is and trying harder to ensure that it isn’t crossed.

It’s common to hear or read something along the lines of “persuasive design can’t get people to buy or do things they wouldn’t otherwise be interested in” and this is certainly true. It’s also a convenient way of sidestepping the real issue.

How we’re being persuaded to buy and do things and the excesses and addictions this can create are what truly matters in this discussion. The truth is that the margins between what’s ethical and what’s not are fine and somewhat fuzzy. Many companies tread them with the best of intentions, while others seem to ignore them entirely in the hope that by the time we figure out what’s going on they will be “too big to fail”.

It’s already true that no single country can regulate the digital giants like Google, Amazon, Facebook and Apple. While there are signs that this is changing, for now, they more or less act with impunity. Almost every major tech company has now had whistleblowers come forward about what they considered clearly unethical behavior that has lead to everything from widespread tech addiction to gross loss of privacy and the unjust persecution of individuals and groups in countries throughout the world.

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What we can do about it

It’s no accident that the main point of comparison used earlier in this article for big tech was the food industry. Comparing tech addiction to getting hooked on drugs or gambling is naive at best and disingenuous at worst. While there are certainly safe levels of gambling and drug use, neither is vital for us in our everyday lives in the way that technology and food are. You might say that food is more fundamental than technology but even that is questionable. Sure, you can unplug, go and live in the mountains and survive by foraging, but if you want to participate in the modern world it’s almost impossible not to own a smartphone and even your food often requires some help from technology during it’s journey to your plate.

If we’ve accepted that technology is an unavoidable part of our lives (which I assume we have as you’re still reading and not off buying a fungi identification book), then we need to manage our relationship with it much the way we attempt to do with our food. In some ways, tech addiction is even harder to avoid than unhealthy eating habits. For example, when you’re eating a bag of potato chips and you reach the bottom, that’s called a stopping queue. At that point, if you want more chips you need to make the conscious decision to go and open a new bag. Compare that with the infinite scroll function on most social media platforms and you start to get an idea of the persuasive power of technology. Luckily, there are some simple ways that you can regulate your relationship with technology that will help you to avoid falling into the trap of addiction.

Turn off push notifications – Stopping the constant flow of those seemingly innocuous little slices of info that have you checking your phone every time someone you went to high school with posts an update or a photo is a good place to start if you want to stop checking your phone every few minutes.
Don’t sleep with your devices next to the bed – Checking notifications when you get up to use the bathroom or reaching for your phone first thing when you wake up in the morning are a shortcut to dependence.
Take your digital privacy seriously – The more information you give away, the easier you are to profile, target and manipulate. Consider limiting the access of apps to your location services and personal info unless it’s absolutely necessary, delete cookies from websites you don’t want following your online activity or even consider using a VPN.
Use a productivity app – Why take on the challenge of beating tech addiction with one hand tied behind your back? Using a tool like FocusMe is the most effective way to regulate your digital habits and force yourself to be more productive.

You can start by learning more about how it works and checking out some reliable third party reviews, or simply get started right away by clicking the button below (don’t worry, we’ll still explain everything)!

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Science-Backed Ways to Manage Your Gambling Habits

Jon Rumens — Mon, 22 Mar 2021 09:30:41 +0000

Proven methods for overcoming your impulses and treating a gambling disorder

Whether you’re betting on your favorite footballer scoring, buying a lottery ticket, or putting it all on black – we all enjoy the occasional bet. The thrill and excitement that comes from checking whether you’re the multi-million-pound winner is a pastime enjoyed by millions.

Most of us do it for some harmless fun. We know the odds are against us, we don’t mind losing the money, and we know when to quit.

But for others, it’s much more serious. They can’t stop themselves, even when it’s harming them financially and the odds are against them. Gambling addiction is a disorder recognized by the World Health Organization (WHO). It’s characterized by recurring impulses and urges to gamble, where those suffering give gambling precedent over their interests and daily lives.

These behavioral tendencies, unless prevented, result in negative consequences. According to the North America Foundation, around 10 million Americans live with a gambling addiction. As many as 23 million have gone into debt because of gambling, and the average loss is $55,000.

What starts as a harmless pastime can quickly escalate into an addiction that could ruin your life.

Why Do We Get Addicted?

According to Dr. Ricardo Twumasi of Kings College London, Gambling addictions are akin to drug and substance abuse. The addiction stems from two separate reward pathways in the brain, which are linked to liking and wanting. “Liking” refers to the pleasurable associations we experience from an event, and “wanting” refers to the motivation we have from desiring that pleasurable thing.

According to Twumasi, gambling confuses these parts of our brain. When we place a bet the wanting remains constant, while the pleasurable feelings are reduced. So the addicted person has to engage in the behavior more to get their desired results.

This idea comes from BF Skinner’s 1969 study, which the design of Las Vegas slot machines was based on. He conducted an experiment where pigeons were given food every time they pressed a lever. He discovered that when food was given on random occasions (rather than on every press,) the pigeons pulled the lever more.

Like the pigeons, you like the positive associations that come from hitting the jackpot. Every time you place a bet, you could achieve that desired end. Gambling addiction relies on the belief that you could win at any moment, so you keep playing.

Stop Thinking You “Create Your Own Luck”

According to a psychological study undergone by Matthew Browne (et al) one reason gambling addicts keep wasting money, is because they think they can develop a system that will guarantee their success. Some people think they can “create their own luck,” while others believe that if they play for long enough, then they are guaranteed to win.

But neither of these tactics work. This mode of thinking commits to the Gambler’s Fallacy: which is the belief that the likelihood of random events happening can be increased by previous events or circumstances. For example, some people think the more you play a slot machine, the more likely you are to win – these machines have to pay out at some point, and you’re getting closer to that.

That’s not the case at all. Whether this is your first attempt or your fiftieth, and regardless of what strategy you might have – the odds of you winning stay the same. The takeaway from this is to stop placing bets on the assumption that, because of your previous losses, your betting is “bound to come good soon.”

Find Ways to Manage Your Stress

According to psychotherapist Noel Bell, stress, anxiety, and depression are leading causes of relapse in gambling recovery. For those who struggle to manage their emotions, gambling is an escape from reality. They use it to cope after a stressful day at work or an argument with a spouse. Or it could just be a way to alleviate boredom.

Whether you’re gambling or not, these triggers still exist. Rather than falling back into your gambling habits, you need to find healthy ways to deal with these daily struggles. This could come in many different forms, for Bell, physical exercise, meditation, or talking to a good friend are good coping mechanisms to swap gambling for.

Creating Financial Barriers

Sometimes, no matter how hard we try, our desires are too strong, and we can’t help ourselves. For those suffering a severe gambling addiction, the above tips might be useful, but probably won’t be enough to stop them from placing a bet. In cases like these, we need to create barriers that protect our financial and mental well-being. An effective option is to create financial barriers: get a debit card with a spending limit, or ask someone to look after your funds.

Creating that barrier prevents you from slipping back into your old habits. Rather than placing a bet without giving it much thought, you would have to make a conscious effort to do so. In cases where a friend is controlling your money, you would also have to justify this spending habit.

Use FocusMe

The problem with gambling in 2021, is that it’s always at our disposal. Online gambling websites never close and have almost no restrictions. For that reason, when creating a barrier, we recommend using website blocker software, like FocusMe, to stop yourself from visiting gambling websites.

For those suffering from gambling addiction, we recommend utilizing our “force mode,” which prevents you from changing your mind and locks you out of these sites for good.

Seek Professional Help

While this article offers science-backed ways to tackle it, gambling addiction comes in many different forms, and the severity varies from person to person.

If you are struggling to cope, and gambling is having a severely negative impact on your life, we recommend seeking professional help. You are not alone, and there are several free resources you can use. Gamcare offers free information, support, and counseling for problem gamblers, while the Gambling Therapy website offers online support and forums for victims of gambling addiction.

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Technology Is A Double Edged Sword: 4 Ways To Avoid Cuts

Jon Rumens — Thu, 11 Mar 2021 20:33:02 +0000

We all know that technology is a double edged sword. Luckily, it's possible to benefit from the pros while avoiding the cons. Here's how...

Sure, we’ve all heard the phrase plenty of times, mostly coming out of a friend who had too much to drink at a very average party. In this context, and most others, it’s normally used to describe broad societal issues rather than the subtleties of our everyday lives. By the time we reach adulthood, we’ve been made acutely aware of the threats posed by nuclear war, chemical weapons and even caveman tech such as knives. Fortunately, most of us have also learned that nuclear power is far better than coal, chemicals are just as capable of saving lives as they are of ending them and sharp objects are mostly used for cutting food rather than robbing people. For the majority, that’s where the story ends. We accept the good with the bad, keep calm and carry on. But technology is a double edged sword that we experience everyday, mostly in mundane and barely noticeable ways.

Once we begin to recognize the role it plays in our lives, both positive and negative, we become empowered to decide which technologies are worthwhile despite the risks (think knives), which could probably be replaced (nuclear with renewables) and which are simply unavoidable and need only be managed responsibly (like chemicals). Here are 4 steps for building a healthier relationship with technology while also avoiding it’s worst side effects:

Prioritize

Before you can decide which technologies and usage methods are right for you, it’s important co consider what you’re willing sacrifice and for what benefits. The kinds of questions you’ll need to ask yourself on the way to making that decision include:

Is your privacy worth more to you than what you gain by giving it away?

Many people answer this question with, “well I have nothing to hide”. That’s all good and well, but there are other serious considerations when it comes to privacy. Probably the most important is that your personal data can now be used against you for other nefarious purposes besides old school spying. This includes unfairly influencing elections & policy, empowering companies to exploit your deepest fears for profit and, in extreme cases, even encouraging genocide.
Are some side effects on your physical and mental health a worthwhile price to pay for the benefits technology provides?

For most of us, the answer to this is an obvious yes. We know that the relatively negligible ill effects of an occasional TV binge are well worth 5 straight hours of watching libertarian hillbillies run shady big cat zoos. That said, there is also real and serious danger that comes with the use of certain technologies. You don’t have to be a 5G conspiracy theorist to agree that certain wavelengths and frequencies are harmful to humans and other species. There also aren’t many people telling their children about the wonders of the dark web or encouraging them to spend more time on social media. We all need to draw our own lines in the sand when it comes to which technologies we’re willing to accept into our lives and our societies. The only way to do this is by weighing up potential risks benefits.
What are your moral and ethical philosophies about technology and life in general?
It’s a big question, but one we all must confront if we hope maximize the benefits and avoid the pitfalls that come with being technological animals. Are you the kind of person who prefers to use the best and/or cheapest version of something, regardless of who created it, who benefits from it and what effects it has on the wider world? Or, do you believe in supporting ethical/sustainable companies & technologies? How you spend your time and money has a real effect on the wider world and the future of every being that inhabits it.
Answering these and other tough questions that have no one right answer and that we all approach differently is the first step to ensuring that you have a healthy relationship with technology.

Analyse

After you’ve decided your own boundaries and how you want to approach living with technology, the next step is to analyze how you use it. Are you addicted to or do you have an unhealthy dependence on any form of tech?

If you’re serious about living a balanced life in the 21st century, you have to regulate your technology usage. Some obvious signs of addiction or overuse are spending excessive amounts of time on a device or app, checking a device or app constantly and choosing tech time over important aspects of life such as socializing, work, exercise and eating well.

Does your use of technology help or hinder you when it comes to achieving your goals? If it’s the latter, what could you change that would help you to avoid the dangerous side of this double edged sword?

Research

If knowledge is not power, at the very least it can lead to some self-empowerment. Understanding the technology you use and the psychology behind why you do it will help you to ensure that the tool never guides the makers hand. For some, this might mean learning more about topics such as privacy or why big tech monopolies are a critical issue in the 21st century.

If your issues are with social media, news or gaming addiction, there are ways to break the cycle. In some cases, if you’re tough enough, you can just go cold turkey and delete the offending accounts or apps. You can also participate in online forums that function like AA meetings for tech junkies to get support and ideas from people who have had similar experiences. But this can be a self defeating act as your regular poison will still just be a click away. Things get even more problematic when, like literally billions of others, you work with a smartphone, computer or some other form of technology every day.

That’s where productivity management tools come in. Why try with one hand tied behind your back when you can simply bind both and thus ensure that you’ll stick to your goal. There are some free to use apps that do a job worthy of their price tag, meaning they’re usually easy enough to bypass that even beginners can untie themselves with ease. As a programmer myself, I could easily get around most self-imposed technical restrictions as soon as my will cracked, so I decided that only a proper set of handcuffs would do. Those handcuffs are FocusMe.

Test

After asking so many questions and making some big decisions about how you want to change your relationship with technology, the last thing left is put it all into practice.

For most people, the kinds of changes they want to make include reducing dependence on some form of tech or trying to better regulate the time we must spend using it. For others it may be a case of reducing tech hesitancy and embracing new technologies that once seemed too complicated, dangerous or expensive. Naturally, when reality and theory meet they aren’t always as compatible as they seemed in your head.

Which is why, either way, you’ll need to be patient as you adjust to your new way of doing things. Don’t be too hard on yourself if you fail sometimes or your new ‘rules’ simply don’t work in practice. The most important thing is to keep looking for better ways to strike the right balance. If at first you don’t succeed, go back to the drawing board, design a new strategy and try again.

If you’re serious about taking your productivity to the next level with a powerful attention management tool like FocusMe, you can learn more about how it works or simply get started now by clicking the big shiny button below!

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The Social Dilemma – How Technology is Controlling You

Jon Rumens — Mon, 19 Oct 2020 16:02:22 +0000

Insight from leading professionals on how to better protect your time.

What’s the first thing you do when you wake up in the morning? Rewind 10 years, and I’m sure brushing your teeth, or eating breakfast would have been your answer. But here in 2020, research indicates the answer for 80% of us is “checking Social Media on our phones.”

Are you find it increasingly difficult to put your phone down? Are you helplessly wasting hours and days scrolling through Facebook videos that you don’t even want to watch? If I asked you to, could you take a break from Social Media?

Chances are the answer is no.

Acknowledging this radical, and potentially harmful shift in human day to day behavior over the past 10 years, Netflix’s “The Social Dilemma” sets out to explore why this shift occurred. More importantly, it aims to show viewers they are being manipulated by tech giants to act in this way.

Comparing Social Media to a drug, the documentary draws on views and discussions from social historians and tech experts. Most notably:

Tim Kendall (Former president of Pinterest and ex-director of monetization at Facebook).
Chamath Palihapitiya (Former Vice President of Facebook and CEO of Social Capital).
Tristan Harris (Former design ethicist at Google, and Founder of the Humane Technology Centre).

At its core, the Social Dilemma explores three main themes: technology addiction, how tech firms are reverse engineering our psychology, and how they are doing so to monetize our time.

Let’s discuss some of the key lessons from their research.

The Addiction Factor

Before getting into how tech giants use your data and information to lure you in, it’s important to note the framework of websites like Facebook and Twitter revolves around getting us addicted. And, according to Tristan Harris, they do so by designing their platforms with Las Vegas slot machine principles in mind.

The psychological principles behind why slot machines are so addictive were originally discovered by B.F Skinner (1969). He conducted an experiment where pigeons were given food every time they pressed a lever. When the food came out on random occasions (rather than on every press,) he found pigeons pulled the lever more often.

In short, a win on a slot machine offers instant gratification; and when you pull the leaver – you could immediately be better off. Of course, you are bound to lose on most occasions – but these machines are programmed to let you win every once in a while. Every time you press the lever, you believe you could win. The addiction of slot machines relies on the expectation of rewards, and the thought you could win big at any moment – so you keep playing, even when you’re losing.

According to Harris, tech giants tailored their platforms to be addictive in the same way. And that’s what causes us to addictively check our phones, or keep posting on social media. Sometimes when we check our phones, we get something nice: such as likes from people we know, or free rewards – and other times we get nothing. In a similar vein to Skinner’s pigeons, it’s the randomness that keeps us addicted.

“There are only two industries that call their software “users:” illegal drugs and software.” — Edward Tufte

Targeting Your Psychology

On top of their general framework, social media apps waste your time by appealing to your interests. During the documentary, tech experts, such as expert mathematician Cathy O’Neil, give us insight into how exactly they do it.

According to O’Neil, these websites collect information about your browser history. Every time you log on, they track everything about your user journey. They record what makes you stop, what captures your attention, what you like, and how long you spend on certain posts.

People assume when they use technology within the comfort of their own home, that everything they do is private. That’s not the case, instead: multinational companies, like Google, Facebook, and Twitter, carefully monitor every choice you make.

They then use that information against you. According to Justin Rosenstein (former head of software at Asana,) these tech giants have developed algorithms that use this data to target and control your user journey. They do so by:

Creating a curated Facebook/Twitter/Instagram newsfeed, especially for you.
Using that feed to exclusively present you with content that grabs your attention and keeps you watching.

We know very little about the technicalities behind how these algorithms work. But we do know one thing – they were created with one purpose in mind. To target your interests, and keep us using their products for as long as possible.

On top of your user journey, these algorithms use information about your demographic, to make assumptions about how people similar to you might think. It’s why, according to Tristan Harris, when you go to Google and type in “Climate Change is…” you’re going to see different results depending on where you live, and the things Google knows about your interests.

In short, Google knows what they need to suggest, or present to you, to capture your attention. And they are doing just that.

Harris calls this business tactic “The Attention Extraction Model,” because it has one goal in mind: to keep our focus. And, as it turns out, while it’s a good business tactic – it’s not how we should be living our lives, or treating others. This tactic can negatively impact our mental health and is what leads under 24-year-old to spend over three hours a day on Social Media apps.

“The attention extraction model is not how we want to treat human beings.” – Tristan Harris

Down the Rabbit Hole of Wasted Time

Have you ever been scrolling through Facebook, watched a video, and then had another one suggested to you? It’s happened to me, too. And after watching that suggested video, I’ll get suggested another and watch it.

Next thing I know, I’ve wasted an hour watching videos I didn’t even want to.

In the Social Dilemma, ex-Google engineer Guillaume Chaslot, calls this feature of websites a rabbit hole. Because it’s very easy for users to fall down to this addictive feature, and get lost down them. When that happens, you get so caught up in the content in front of you, that you forget there’s a way out.

Once they’ve captured your attention, tech giants use these rabbit holes, to keep you there for as long as possible.

Monetizing Our Attention

I’m sure you’re wondering why tech giants are targeting your attention. And, according to Tim Kendell, the answer is simple.

As ex-head of monetization at Facebook, he needed to create a business model that didn’t deter users from using their platform, but at the same time, capitalized on the audience they had.

Because of that, they opted for an ad-based model. Because they don’t have to physically pay for the service, users perceive the platform as “free to use.”

Having an ad-based system requires these websites to maintain their user’s attention for as long as possible. Because the longer they keep you, the more ads you watch, and the more money they make.

Without you even realizing it, the websites we use every day have found a way to monetize our attention. You’re not paying in money, you’re paying in time – and these tech companies are doing everything they can to make you keep paying.

After all, in the words of Harris –

“If you are not paying for the product, then you are the product.”

Worse still, these platforms don’t care whether what you are seeing is actually true, they just want you to keep watching. And given, according to an MIT study, fake news spreads faster than real news, us users are repeatedly being lured in and trapped by:

Clickbait titles.
Fake news.
Pointless and trivial content.

And they’re brainwashing you into spending hours a day watching it because it will make tech giants more money.

Real-Life Impact

Let’s recap. Tech firms don’t care whether what they show you is correct. Instead, they present you with information that will interest and appeal to you. And, to make as much money as possible, they allow companies to pay and target ads towards your interests.

Beyond a personal level, this business model has serious real-life and political consequences. It reaffirms the beliefs people want to hear, creates a divide in supporters of political parties, and allows corporations to spread fake news with ease. During the documentary, Renee DiResta, Research Manager at Stanford Internet Observatory, illustrates that Social Media is to blame for events like:

Pizzagate: where Social Media algorithms supported the false belief that ordering a Pizza from a store meant ordering a trafficked person. Their algorithm promoted the claim to those who regularly engaged with conspiracy theories. It resulted in a user approaching the Pizza chain with a gun.
The mass oppression (and killing) of thousands of Muslim people in Myanmar. As Social Media algorithms were used by a third party to spread fake news about the Muslim culture.

In short, it’s clear the negative consequences of Social Media span beyond a personal level – they also pose a threat to humanity.

Solutions to Take Back Control

The underlying message of “The Social Dilemma” is clear. If you let them, websites like Facebook, Google, and Twitter will pull you in, and waste as much of your time as they possibly can.

The documentary rounds off by offering several ways you can avoid fake news, clickbait titles, and hours of pointless scrolling. Doing so will allow you to take back control of your day to day habits.

Use Online Tools Wisely

We’ve been using these types of technology for years now. They’ve become a part of our day to day lives. As a result, it’s unrealistic to expect us to give them up completely. But, if you are using these websites and apps, there are a few things you can do to avoid falling to their deceitful ways.

Harris offers a few tips:

Turn off your notifications. Social Media algorithms ping you a notification at a time that’s most likely to catch your attention. And that could leave you procrastinating and wasting hours watching clickbait videos.

Don’t use Google Search. Instead, use a search engine that doesn’t use your data to manipulate you. Harris uses Qwant.

Never accept a video recommended for you. On YouTube, Facebook, or anywhere. Instead of relying on algorithms and falling victim to Social Media rabbit holes, make your own decisions on what content to watch.

Following these steps will ensure you don’t spend hours wasting your time on Social Media apps, and will protect you from the fake news and clickbait that they promote.

Avoid Time Eaters Altogether

If you lack the self-control to regulate and control your time on these platforms, you need to avoid them altogether. During the documentary, Former Pinterest President Tim Kendall, stated that he programmed a piece of blocking software to prevent him from ever using those apps.

Kendall’s software isn’t publicly available, but here at FocusMe, we’ve taken the hard work out. We’ve designed similar blocker software that allows you to take back control and regulate your time on these websites.

Final Thoughts

The Social Dilemma reveals insider information of how Social Media apps are created, and how tech giants are reverse engineering our Psychology to manipulate us.

It has told us that these websites use our own habits to try and keep us on their website for as long as possible. They don’t care whether the content we see is true, they only care which content results in more ad revenue.

“How much of your life can we get you to give us.”

Knowing this, we can now use the tools and advice from Tristan Harris to better protect our time. In doing so, we are indirectly protecting humanity from clickbait titles, fake news, and mass propaganda.

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The Dangers Of A Sedentary Lifestyle And How To Avoid Them

Brendon Cammell — Fri, 02 Oct 2020 14:07:19 +0000

Of all the health risks we face in the 21st century, one of the least talked about is our increasingly sedentary lifestyle.

Here is why we need to move more.

Sedentary isn’t a word you hear thrown around a lot, which is rather ironic when you consider how much time we spend this way. It’s an adjective that describes time spent doing almost no physical activity, primarily in a seated posture. For a lot of us, this is upwards of 6 hours a day and in some cases much more. When we take time spent sleeping into account, this leaves us with just a fraction of our day left over for movement. The effects of this relatively new lifestyle on our health and even our evolution as a species are becoming more apparent all the time.

Compared to most of our ancestors who lived in hunter-gatherer or agricultural societies, our bones are thinner, our muscles weaker and our stamina diminished. “But!” you say, “our modern technology more than compensates for these losses.” That may be true, but diminished strength and stamina are not the only consequences of our lack of movement. The WHO states that sedentary lifestyles may be responsible for up to two million deaths a year and that between 60-85% of people live this way. Perhaps surprisingly, the problem is equally prevalent in both developed and developing countries. A virus anywhere near as deadly and widespread is considered a pandemic.

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Health risks associated with a sedentary lifestyle

This way of life doubles your risk of cardiovascular diseases such as strokes, heart attacks and a long list of others. It can cause diabetes or obesity and exacerbate both. It’s also associated with increased risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression, anxiety and a host of other mental and physical disorders.

Another problem with sedentary lifestyles is that they go hand in hand with other unhealthy habits such as tobacco use, excessive alcohol consumption and a poor diet. All of these things also increase the risk of cardiovascular diseases, strokes and obesity. In fact, chronic diseases associated with these lifestyle choices are now the leading cause of death in every region of the world except Sub-Saharan Africa. Most are entirely preventable.

Unsurprisingly, the cure for the ill effects of a sedentary lifestyle is movement. That part may be obvious, but the whole picture is a little more complex.

Exercise vs Activity

Our modern conception of physical activity is quite different from that of most of the people that ever lived. For the majority of us, thinking about being more active conjures ideas such as joining a gym or pilates class. Yet these activities have only existed for a few generations. Even much older ones such as dance, yoga and pre-modern sports were mostly practiced for cultural or spiritual reasons rather than to exercise. The idea of doing intensive physical activity for health or pure enjoyment is relatively recent and has grown in tandem with our ever-increasing reliance on technology, unprecedented amounts of leisure time and the gradual realization that our sedentary lifestyle is literally killing us.

Today, we have countless sports and activities to choose from. We venerate professional athletes and strive to be skinnier or more muscular, fitter or able to lift heavier weights. But do these ideals actually have anything to do with health? The science says not. Olympic
athletes, for example, only live on average 2.8 years longer than an average Joe or Jane. In fact, many of the healthiest and longest-living people on the planet have never set a single moment aside for exercise.

Keep moving

So-called ‘Blue Zones’ such as the islands of Sardinia in Italy or Okinawa in Japan have become famous for being home to some of the oldest and healthiest people in the world. At first, scientists and demographers assumed that this was simply down to good genes. Then a famous study of hundreds of sets of Danish twins proved that longevity was only mildly heritable. Since then, hundreds of studies have been done examining the lifestyles of people living in Blue Zones in an attempt to figure out their secrets.

Some of the answers they came up with include a sense of purpose and belonging within their communities, not smoking, eating predominantly plant-based diets and spending their lives in relatively unpolluted environments. Ultimately, however, one factor seems to be more decisive than all the rest. Most of these people move constantly. Instead of intense exercise, they perform hours of low-level physical activity almost every day.

To match their output or that of our prehistoric ancestors, you would need to take at least 10 – 15 000 steps each day. That’s a number most of us will never reach unless you have time to go for a 7-mile walk at lunch. Fortunately, the research also tells us that 60 – 75 minutes of moderate-intensity activity every day seems to eliminate the higher risks for death and chronic disease associated with a sedentary lifestyle. There is also a consensus forming that says that excessive high-intensity exercise probably drives metabolism and cell turnover to the point where the ultimate effect is decreased longevity.

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What is moderate-intensity activity?

Moderate-intensity activity is anything that involves a lot of movement but does not increase your heart rate or breathing to high levels. If you can still talk just about normally while doing the activity, it is probably in the moderate category. Here are some examples of activities that can help you to avoid the worst effects of a sedentary lifestyle:

Brisk walking & easy – moderate hikes
Riding a bicycle at less than 10 mph
Gardening
Light dancing
Canoeing or paddling
Woodwork and other crafts
Some forms of yoga
Housework and light maintenance
Playing games in the garden with your kids

One of the best ways to ensure that you move enough is to integrate one or more of these activities into your morning or evening routine. Other great ideas include getting a standing desk for your workspace, trying to take the stairs as often as possible and purchasing a pedometer or smartwatch to track your progress and keep you motivated. Ultimately, you’ll need to figure out what works best for you. Always remember, life and movement walk hand in hand.

The post The Dangers Of A Sedentary Lifestyle And How To Avoid Them appeared first on FocusMe.

How to Stop Gaming: A Step-By-Step Guide [Updated]

Jon Rumens — Sun, 19 Jul 2020 09:55:41 +0000

Are you struggling with a gaming addiction?

If so, you’re certainly not alone.

These days, millions upon millions of people spend way too much time lost in games. Virtual worlds created by game designers at every level of sophistication. Yes, hooked on artificial lives in everything from World of Warcraft to Candy Crush….

And the worst part?

Many of these people are quite cognizant of the problem. And of the havoc it wreaks on their lives and work.

Yet they still can’t bring themselves to stop.

Sound familiar? No surprise there…

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Levels of Gaming Addiction Have Reached All-Time Highs.

In fact, out of 10,000 people who took the LevelSkip quiz below, a whopping 26% admitted to spending more than 40 hours a week playing video games.

Yes, 40 hours a week!

(Have a look for yourself.)

(Source)

Of course, in a “normal” world, that number would be cause for HUGE concern.

Unfortunately, many of us have been there and done it ourselves. And aren’t surprised in the slightest.

But What Does Having a Bonafide Gaming Addiction Actually Look Like?

Well, here’s how Computer Game Addicts Anonymous (the name says it all) describes a gaming addiction:

“Having an obsession and compulsion to game, which grows worse over time, and an inability to limit our gaming, despite all the trouble and losses it causes.”

By the way, we’re not just talking about computer games here, either.

Those little games on your smartphone and tablet can seem like harmless little ways to pass the time when you’ve got nothing better to do.

But it all adds up and stokes the fire.

These trivial “pastimes” can eat up countless hours and become just as addicting as more sophisticated gaming technologies.

Here are Four Possible Signs You’re Gaming Too Much:

You Neglect Real World Responsibilities: Have you been getting up late for work or missing classes as a result of late-night gaming sessions? Have you ruined relationships, broken promises, and let family and friends down? You’re putting gaming first. And being unable to make your responsibilities a priority is a problem, especially if you’re serious about your current goals.
You Neglect Your Real World Appearance: Are you forgetting to shower? Did you wear the same dirty shirt all weekend? Do you go to bed smelling a little funky because, well, you’re not going to see anyone anyways? Being hooked to a screen often makes you put off the most basic things in life, like simply tending to your personal hygiene.
You Neglect Real World Health: Lack of sleep, sore back, sore eyes, poor food choices, anxiety, or weight gain can all be by-products of too much gaming. At FocusMe we hear from new customers all the time who tell us they often forgot to eat because of their gaming habits (before they found our blocking software). Some end up living on fast food just because they can’t pull themselves out of the house to shop for the real thing.
You Neglect Real World Finances: The financial impact of gaming too much can hit on multiple levels. First off, if you’re choosing to buy videos games, gaming computers, or video game accessories when you can’t really afford it – even over the basic necessities – then you may have an addiction. Making life-altering financial decisions to satisfy your “hobby” is a good sign your priorities are way out of whack. But gamers often get way behind on work because of their digital addiction too, and that can add up to untold amounts of money lost to opportunity cost.

So Video Game Addiction Comes With Very Real Life Consequences

As we can see, playing too many hours of video games isn’t just a harmless bad habit.

Overplaying has a seriously negative effect on your relationships and work/life balance.

Here are some other long-lasting quality of life problems you may experience when you play too many video games:

(Source)

Of course, these are just some of the symptoms of playing too many video games. So keep in mind that not everyone’s addiction manifests in exactly the same way.

Note: Read more about How Violence in Video Games is Affecting Your Mental Health in our bonus material here.

Our Step-By-Step Guide on How to Stop Gaming Now

If you’re reading this article, you probably don’t need to be told that things have gotten out of hand.

You probably have gone way beyond a feeling that something isn’t healthy about the time you spend gaming. And have tried your best to practice a little “willpower” only to crash and burn again and again.

Leaving you feeling stuck, helpless, insecure, and depressed.

Much like with digital addiction or chronic procrastination, it can feel like all hope is lost, but we assure you it is not!

Here’s a step-by-step guide to help you kick this addiction and implement a new, healthier routine in your life.

How to Stop Gaming Step #1:

Recognize and Admit Your Video Game Addiction

You’re here, so you’ve already accomplished a huge first step towards bringing balance back to your life.

That first step is self awareness and self honesty.

And so you’re already much more likely to beat your video game addiction than someone who is living in denial.

So give yourself a pat on the back for this one!

But here’s what you don’t want to do.

Don’t internalize the problem by constantly telling yourself, “I’m a video game addict” and beating yourself up about the ways you’ve behaved in the past.

Doing this just makes you feel more down (negative feelings often lead to more escapism).

And taking on “addict” as a self identity label gives you an “out” every time the going gets tough (i.e. I’m an “addict,” so I can’t control myself. Might as well not try.)

Most addictions in this vein really just come down to a mixture of impulsiveness (prone to value short term pleasures over long-term ones) and low frustration tolerance (prone to avoidance of discomfort, boredom, pain, etc).

These are personality traits that CAN be controlled and changed.

You CAN build better habits that get you where you want to go in life.

You DON’T have to internalize an addict identity to demand more of yourself.

But you DO need to be honest and upfront with yourself and anyone else in your life that the pattern of behavior has gotten out of control and that you’re determined to change.

To reiterate, the first step towards that determination is self-honesty.

How to Stop Gaming Step #2:

Draw on Proven Research and Support

Many of the principles of gaming addiction share a lot in common with other addictions, especially those digital in nature.

But it can help to start your research on how to stop gaming by understanding this specific type of self-destructive behavior better.

There are also a lot of ideas out there to try that may not fall within the scope of this article today.

Here’s a list of gaming addiction resources you may find helpful:

Escaping video game addiction: Cam Adair at TEDxBoulder: Listening to someone else’s story on how they escaped their video game addiction can give you the inspiration and courage to do the same.
Computer Gaming Addicts Anonymous: A support group with a lot of great resources, including a team meeting schedule to help you get on the right track.
Vice: How Video Game Addiction Can Destroy Your Life: A look into the darker side of video game addiction to give you some additional perspective on the extent of its damaging effects.
Psychology Today: Why Johnny Can’t Stop Playing Video Games: A psychologist’s perspective on video game addiction and how to break it.
Greenfield Video Game Addiction Test: Take this quiz to gain more insight into the nature of your own addiction.

How to Stop Gaming Step #3:

Try to Understand the True Source of Your Own Gaming Addiction

We all do things for our own personal reasons. No matter how unconscious those reasons might be.

And often the most crucial step in moderating our habits is being aware of the true source of our own actions first (there’s not really a one-size-fits-all cause for things like impulsive gaming and procrastination).

So ask yourself why you specifically like to game so much.

This may take a bit of soul searching and more of that brutal self-honesty. But doing so may reveal an intuitive way to solve your problem almost immediately.

For example…

Does gaming stimulate your core need to think and behave creatively?

Great!

There’s certainly nothing wrong with creativity, but you might be able to break away from the games more by mixing things up. Try finding another creative outlet that involves movement or nature.

This may include drawing, dancing, singing, writing, or even just walking a lot and taking in the world.

What is something you loved doing when you were a kid?

If you’ve been addicted to games for a while, you may find these activities more bland at first than they used to be. Especially in comparison to your favorite games.

But the interesting thing about nearly all creative activities is that they get more fascinating and fun the more you do them.

Keep at it past the initial learning curve. Suffer the pain of the first few days of digging into a new type of creative project and watch how it suddenly connects emotionally and takes you away into a whole new rabbit hole.

Are you often just bored and needing a way to fill the “hole”?

Instead of gaming, try going for a walk and sitting in the park for a while.

Go people watching or observe nature, and see if you can get lost in it the same way you do in video games.

Take up martial arts, surfing, or woodworking.

Books are another great time filler that leaves you with something you may be missing in your games – knowledge. Just keep in mind that if you’ve been overindulging in games and social media for a while, it may take a week or two to retrain your brain again for the pleasures of in-depth reading.

Finally, sometimes it may be a good idea to “learn how to be bored” again.

In modern society, we’ve lost the magical ability to just sit and think. Often our greatest ideas come in our moments of downtime.

And often if you just force some uncomfortable boredom on yourself for a while, you’ll find it much easier to get motivated for other non-gaming activities you’ve been putting off.

Are you feeling lonely?

Feeling lonely is an emotion we all experience, especially if you live in a first world Western country where individualism has been put on a pedestal.

Of course, hiding yourself in games doesn’t make you LESS lonely.

Because while games are good for distracting yourself, they don’t offer true social interaction, even if you’re interacting with other players.

And when the game gets turned off, your social life has deteriorated more than ever…

Filling a hole of loneliness with anything is a recipe for addiction.

Instead, maybe it’s time to fill it with people.

If your relationships with other humans leave something to desire, it may be time to take a few risks and get in the game again.

Go visit some friends.
Pick up the phone and catch up with someone you haven’t talked to in a while.
Try putting on a weekly dinner party or invite a friend to go out for coffee or a drink.
Join a club or just attend some special interest events.
Start “practicing” the art of striking up conversations with strangers (this can become a fun game in itself).

If the loneliness has really caught hold and begun to impact your self esteem and quality of life, consider speaking to a counselor or therapist to work through this transition.

Therapists can be invaluable even if all you need is another human to listen.

Is your gaming an escape from something deeper?

A sense of meaninglessness? Scars from the past and an avoidance of emotional wounds that need to be addressed?

Lingering fears, anxiety, doubts about yourself?

Maybe you need to do some soul searching and find a purpose (or at least temporary positive focus for your life).

Or perhaps you have something else you’re avoiding that could be filled with soul searching, therapy, or training of some kind.

Only YOU can discover the true answers to these questions…

But it is imperative that you ask them.

You never will get around to it if you don’t conjure the courage to turn off the games first.

So turn them off and see what bubbles to the top…

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How to Stop Gaming Step #4:

Write Down Your Goals on Paper and Commit

Now that you have a better understanding of WHY you get lost in video games, you’re better prepared to decide where you want to go next.

Because believe it or not, you may not (necessarily) have to give up gaming altogether.

Look, I know how that sounds.

But in our work with users of our digital distraction-busting app, we’ve seen plenty people take on the fight and pull through.

If you want more actual proof that many addictive behaviors can be managed and tamed rather than fled from, check out this great read here:

The Truth About Addiction and Recovery

It starts by getting clear what you DO want.

Get out a piece of paper and write down why you’re trying to decrease your gaming time (friends, family, health, etc.).

And add a few of the solutions you want to try.

This will help reduce your urge to game by reminding you why you’re trying to kick your habit in the first place. Keep it on hand to look at whenever you feel doubts.

You should also take this time to set other goals in your life. Cutting back or quitting games is a lot easier if you choose something more positive to focus on.

None of this is going to be totally easy.

Kicking or controlling your habit can feel overwhelming, especially if video gaming is an integral part of your daily routine.

But you CAN…

You CAN still find a way back to a relationship with your computer or phone that benefits, not undermines, the rest of your life.

You CAN attack the emotions that cause you to overplay at their core.

Or even set up the environment around you to make playing games much more inconvenient…

How to Stop Gaming Step #5:

Discover Digital Tools to Help You Stay Focused on Your Goal to Control Digital Addiction

If there’s chocolate lying around the house, then you’re probably going to want to take a bite…

If you suffer from problem drinking, a fridge full of beer will probably lead to late nights…

The same principle holds true for gaming.

But FocusMe has some powerful tools that can help you to stay committed and stay focused on the most important task at hand.

A few examples of how our software can help:

If studying or work requires you to use your computer, clicking on your favorite gaming website is almost automatic. Try our website or application blocker to prevent a slip-up.

If you want to decrease your gaming time, try using our application to alert you when you’ve been gaming for more than 30 minutes. Then take a break, walk around, and give your body a chance to stretch.

If you want to go nuclear, use our powerful force mode to lock yourself out of specfici websites, games, and apps completely – with varying levels of protection from your own irrationality.

Note: You don’t necessarily need our program to do this…

On a no-tech/low-tech level, you can lock up your xbox or gaming computer in the garage or attic.

And you could always create rules for yourself and turn the computer off.

Of course, you can always go out and get it if you really want to…

But putting even a small obstacle in your own way is often enough to make you stop, think, and decide better.

In any case, we can all agree that having a tool that blocks you from your own distractions can be priceless for quitting or cutting back…

And our digital solution cuts off the problem at it’s root!

How to Stop Gaming Step #6:

See Each Attempt to Curb Digital Addiction as a “Hypothesis.”

As mentioned before, no digital addiction occurs for the same reasons. And many people may be repeatedly led astray from a combination of causes.

So it’s probably going to take some setbacks before you completely master this part of your life.

But even if you lose hold of your self control after two weeks of better behavior, isn’t that still much better than not having cut back at all?

The point is that a temporary failure is no reason to bash yourself and not get up.

Try a new method. Tweak your “plan” a tad. Or just climb back on accept that you’ve already shown massive improvement.

Each shot at your bad habits is a chance for a new and improved hypothesis to a better future.

Has gaming become a negative force in your life?

Sure, gaming isn’t all bad.

It can be a fun and creative way to pass the time and work your brain…

If it’s taking over the balance of your life, however, then it’s time to consider some serious changes.

Reach out to your friends and family, and inform them of the lifestyle change you’re trying to implement so that you can receive support.

Note: if you have a serious gaming problem, to the point where you are a danger to yourself, please seek professional help.

We all need help sometimes; that’s the nature of being human in the real world.

Want to read more on this topic?

Check out the bonus material, How Violence in Video Games is Affecting Your Mental Health, here.

Or Consider Using FocusMe’s “Blocking” Software to Limit Digital Addictions of All Kinds.

FocusMe is our famous productivity app for blocking out distractions and beating procrastination.

A lot of users also turn to it to finally win the battle with addiction to games, porn, or online gambling.

In fact, founder Jon Rumens first created the software to rein in his own out-of-control gaming habits and defeat procrastination so he could save his career and change his life.

So you could say we know where you’re coming from on this one…

Learn more about the app here:

https://FocusMe.com

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The post How to Stop Gaming: A Step-By-Step Guide [Updated] appeared first on FocusMe.

Eradicate Your Unhealthy Habits with the Power of Community

FocusMe Team — Mon, 18 May 2020 13:16:34 +0000

In order to let go of an addiction – whether it be to food, screens, alcohol, etc. – there’s nothing that compares to a strong support community.

Because what is the opposite of community (supportive relationships)? Isolation.

And what is the perfect environment for bingeing, indulging, and losing ourselves to unhealthy habits? Isolation.

An alcoholic hides their drinking problem…

A food addict goes on a binge in the privacy of their home…

A screen addict loses hours of their day and no one notices…

Isolation is a killer!

In contrast, what happens when we have real people pooling resources, strategies, and motivation together to ensure everyone is supported? The addiction can actually become a thing of the past. And guess what? You can find both in-person and online support communities for people just like you. So it’s not this elusive thing, support is a click away.

Let’s discuss how a support community might be the missing ticket to conquering your lower self.

Download this article as a PDF

Other People’s Victories Are Inspiring

When you see people struggling and winning in the exact same battle you’re fighting, it creates incredible motivation. It gives you hope. When you cheer them on, you’re cheering yourself on. When you celebrate major milestones with each other, you create a positive community vibe that seriously inspires everyone involved to keep it going.

Accountability Relationships Rock

Accountability is telling a friend or coach or a community, “Hey, I commit to XYZ today, or this week.” You report what the commitment is, and then you report back how it went. It’s a way to reflect on what works, what doesn’t, and keep growing.

The Think Tank Factor

Why reinvent the wheel when you can literally follow the path of experts and experienced people who know exactly how to tackle your particular addiction? They know the ins and outs. They are making themselves available to you. You all can be in it together, sharing tips and tricks to reclaim your freedom. No small thing!

Emotional Support

When things get hard, and they do, you need a place to turn to. A place to vent and say, “Hey, I really want to get in the car and go buy a tub of ice cream!” Or, “Guys, I literally just spent four hours gaming. Help!”

Human beings need emotional support. It’s an innate need. Honor that reality so that you can thrive in your (very) human experience.

Collective Vision for Humanity

You recovering from your addiction is about more than just your individual life. It will naturally include supporting other people to get free. It’s actually thrilling to be a part of a movement that creates transformation of body, mind, and spirit.

How big can the movement get? How many hundreds or thousands of people could be released from their addiction and live their life purpose? It’s exciting. And – side benefit – the bigger vision is a huge motivation factor in your transformation.

FocusMe…

When we embrace a support community, we’re bringing our challenges out into the light.

We’re being honest and asking for help.

We’re taking a stand that our pride is not more important than our freedom from unwanted unhealthy habits.

The FocusMe Team has been meditating on this lately…

How can we support you even better? What could be next-level support for you to truly get free from your screen or internet or device addictions? Comment below or email us at support@focusme.com.

Getting distracted by technology and screens and gaming is truly an epidemic! We all need to be asking, “How can we support each other?”.

Download this article as a PDF

The post Eradicate Your Unhealthy Habits with the Power of Community appeared first on FocusMe.

5 Reasons to Reduce Your Exposure to Negative News & How to Do It

FocusMe Team — Mon, 20 Apr 2020 13:16:55 +0000

It’s important to be aware of local, national, and world events – but at what cost?

How many hours do you give away to staying up-to-date with the news?

What’s the healthy boundary and what are healthy alternatives to news addiction?

Because let’s face it, there are a lot of terrible things going on in this world, but there’s only one YOU and the world needs YOU feeling hopeful.

So let’s take a look at five reasons you might want to minimize your exposure to negative news and what you can do to stay in the know.

Download this article as a PDF

1. The news is skewed toward the negative.

Negative news grabs our attention and captures the imagination. That’s why news outlets offer mostly negative news. It triggers fear in us and we end up being glued to the news.

When our emotions are wrapped up in what we are watching, we usually keep watching to see if there is a resolution. However, there’s really no end to the news. It keeps coming, all day every day.

We need to use discernment about how much negativity you want to flow into your life. Consider the harm that exposure to depressing, violent, dangerous, or sad news can have on your mental and emotional state.

2. It’s temporary and oftentimes sensationalized.

The news is temporary. What’s captivating one day is old news the next. So if you’re riding the wave of one sensational news story after the next – when will it stop? Think about that…

I’m not proposing that you keep your head in the sand, but the news does not sustain you. It’s important, but it likely won’t uphold your life goals.

Additionally, the news is often presented in a sensational way. A lot of what gets aired ends up being empty of real substance… So not only should we reduce exposure to negative news, but be cautious about which news outlets you listen to.

3. People who watch negative news are more likely to be stressed or anxious.

Studies have been done on people who watch the news. Do you know what was found? Watching the news causes an increase in stress and anxiety.

We are likely to think catastrophically about our lives and the challenges we encounter. It seems that negative news trains the mind to think in a negative way…

For that reason alone, it’s worth considering what role negative news plays in your life.

4. You don’t want to live like a slave to your addictions.

If you feel addicted to watching, hearing, or reading the news, you might be stuck in a habit that controls you. When you do not feel in control of your habits, you can lose a sense of integrity and also perspective.

You might think, “Oh, I have to watch the evening news segment. That’s my routine and I like the news anchor.” Ok that’s fine, but observe your mind…

Does it feel like a “need” or like you “have to”? Do you feel attached? What would you feel like if you did not consume the news?

Do certain events trigger you to overly consume the news in a way that’s getting out of balance?

5. You want to focus on what matters most.

By reducing exposure to negative news, you’re creating space for what you really want to do with your life.

Listen to this how this Columnist for USA Today, Jeff Stibel, reported on his experience of kicking his news addiction habit:

“Since dropping the habit, I am more focused on things that matter. Conversations seem to have more depth, time seems more available for family and friends, and my understanding of what is really happening in the world has actually increased. This past weekend, while everyone else was fixated on the latest news eruption from Washington, I spent my time painting with my daughter. It may be ironic that a columnist gave up the news, but who better than someone steeped in the stew to show that there are more fulfilling meals.”

You get to decide how you spend your time – not the news stations and not your addictions!

Stay informed, but balanced…

Here are four ways you can keep a healthy relationship with the news:

Select your news sources wisely.

Look for outlets that are not sensational and that also broadcast positive news stories.

Subscribe to a monthly publication.

You can keep up-to-date with monthly publications that cover the bigger highlights of what’s happening in our world.

Ask (or let) friends and family keep you up-to-date on the essential news you need to know.

Most likely you are surrounded by people who will share important news with you without even asking. But if not, you can request someone in your life to let you know important news.

Set up a website-blocking app to block your access to addictive news sites for certain periods of the day.

This is a simple way to manage your news consumption. Do you want to check just one news outlet once in the morning? FocusMe supports you to do just that. You can create a “plan” that’s completely customizable, that blocks you from all news sites except the one you want to view when you want to view it.

Your emotional health matters. Your mental health is vital. The world is going to carry on in its own way, but what about your life. How do you want to spend your time? What impact do you want to make?

Take care of yourself. And if the news has got you down – tune it out. Take charge, it’s actually quite easy!

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The post 5 Reasons to Reduce Your Exposure to Negative News & How to Do It appeared first on FocusMe.

Addiction Archives - FocusMe

5 Easy And Effective Ways To Regulate Screen Time

Screen time has become a dirty phrase, but it doesn't have to be this way...There are easy and effective ways to regulate your and your children's screen time.

How much screen time is too much?

1. Develop your relationship with nature

2. Do more exercise and take up low-tech hobbies

3. Reduce your screen time at work whenever possible

4. Leave your devices at home whenever possible

5. Don't spend family time or date night in front of a screen

Getting the 'right' kind of screen time

3 Methods To Overcome Your Gaming Addiction For Good

The concept of gaming addiction is just now beginning to enter mainstream consciousness. Yet, for the millions who experience it daily, the struggle has always been very real.

Understanding gaming addiction

Signs of gaming addiction

Overcoming gaming addiction

1. Establish a new routine

2. Seek help

3. Set limits on your access to games

What makes FocusMe different?

What We Know About Tech Addiction In 2021

We've all heard a lot about tech addiction, dopamine and how our devices are out to get us. So, what does the science say and what can we do about it?

Brain chemistry, psychology and persuasive design

Persuasive design and exploiting biology

What we can do about it

Science-Backed Ways to Manage Your Gambling Habits

Proven methods for overcoming your impulses and treating a gambling disorder

Why Do We Get Addicted?

Stop Thinking You “Create Your Own Luck”

Find Ways to Manage Your Stress

Creating Financial Barriers

Use FocusMe

Seek Professional Help

Technology Is A Double Edged Sword: 4 Ways To Avoid Cuts

We all know that technology is a double edged sword. Luckily, it's possible to benefit from the pros while avoiding the cons. Here's how...

Prioritize

Analyse

Research

Test

The Social Dilemma – How Technology is Controlling You

Insight from leading professionals on how to better protect your time.

The Addiction Factor

Targeting Your Psychology

Down the Rabbit Hole of Wasted Time

Monetizing Our Attention

Real-Life Impact

Solutions to Take Back Control

Avoid Time Eaters Altogether

Final Thoughts

The Dangers Of A Sedentary Lifestyle And How To Avoid Them

Of all the health risks we face in the 21st century, one of the least talked about is our increasingly sedentary lifestyle. Here is why we need to move more.

Health risks associated with a sedentary lifestyle

Exercise vs Activity

Keep moving

What is moderate-intensity activity?

How to Stop Gaming: A Step-By-Step Guide [Updated]

Are you struggling with a gaming addiction?

Levels of Gaming Addiction Have Reached All-Time Highs.

But What Does Having a Bonafide Gaming Addiction Actually Look Like?

Here are Four Possible Signs You’re Gaming Too Much:

So Video Game Addiction Comes With Very Real Life Consequences

Our Step-By-Step Guide on How to Stop Gaming Now

How to Stop Gaming Step #1:

Recognize and Admit Your Video Game Addiction

But here’s what you don’t want to do.

These are personality traits that CAN be controlled and changed.

How to Stop Gaming Step #2:

Draw on Proven Research and Support

Here’s a list of gaming addiction resources you may find helpful:

How to Stop Gaming Step #3:

Try to Understand the True Source of Your Own Gaming Addiction

Does gaming stimulate your core need to think and behave creatively?

Are you often just bored and needing a way to fill the “hole”?

Are you feeling lonely?

Filling a hole of loneliness with anything is a recipe for addiction.

Is your gaming an escape from something deeper?

How to Stop Gaming Step #4:

Write Down Your Goals on Paper and Commit

It starts by getting clear what you DO want.

None of this is going to be totally easy.

How to Stop Gaming Step #5:

Screen time has become a dirty phrase, but it doesn't have to be this way...

There are easy and effective ways to regulate your and your children's screen time.

Of all the health risks we face in the 21st century, one of the least talked about is our increasingly sedentary lifestyle.

Here is why we need to move more.