I’ve always enjoyed watching movies, but recently I have been trying to watch more movies not just because I love them but because I want to train my dwindling attention span to focus on something continuously for more than 5 minutes
Thank you for sharing! I will say that the "digital detox app" that I use have been helpful for actually implementing some of the solutions you shared. I have ADHD, so it is unfortunately more difficult for me to stick to scrolling for the exact amount of time I previously decided, or to put the phone down and go outside. However, implementing the right app (which has options to set a timer for intentional use before blocking again so I can't just ignore my timer, or having to walk in order to get more time, etc) has helped me SIGNIFICANTLY decrease my screen time. Now I've been noticing that when I hop on Reddit, TikTok, Instagram, etc. it's much less satisfying for me. Most days I don't even use my few minutes of allotted time. So yes, it does suck that the industry as a whole gets to sell the problem and solution, but also sometimes bringing in support for a little while can help us get to the point where we feel more empowered. That's been my experience, anyway!
very true and an important perspective to add, thank you for adding this point and sharing your experience (and what's worked for you)! what's the name of the app, if you don't mind sharing?! always looking to try out new strategies too <3
Thank you! I've noticed that it's just helpful to have as a support tool when I get home from working both my jobs and it's hard to not chase the cheap dopamine after trying to be "good" and disciplined all day. The app itself is called Jomo!
It comes in waves. There are days I barely notice my phone, almost forget it exists (until I’m suddenly turning the place upside down looking for it :D). And then there are days when I’m back in the loop, opening it again and again, not even sure what I’m looking for. Those days don’t feel good. Not at all.
Two pieces really stayed with me. They shifted something: the ARTE documentary "Can’t Feel Nothing", and a YouTube video by Makari Espe, filmed with her dad - tender, thoughtful, quietly so powerful. Both helped me see the shape of that sadness, the emptiness. And both reminded me: I don’t want to live that way.
I’m still learning. But the more we write or speak about these things—like you do here on Substack, Yana - the more space we make. For understanding. For honesty. For each other. Thank you :)
yana I love your work ! could you maybe delve into the neuroscience of loving yourself / self worth and similar topics? i would love to read smth written in your style like that 🤞❤️
thank you! and thank you for the very good suggestion - i love talking about self-compassion, self-love and all of that, and i would love to explore that through science! when i share, i will let you know! <3
Love this! I’m Harrison, an ex fine dining line cook. My stack "The Secret Ingredient" adapts hit restaurant recipes (mostly NYC and L.A.) for easy home cooking.
Omg this is one of the best essays I've read this week! Lately I've been trying to stop doomscrolling but failed at every attempt, it was a little frustraiting. However, your essay made me realize that, as everything we don't like, our habits, responses, etc. Doomscrolling needs to be understood first to work on it, thank you for your words. ✨️
This is super interesting, good idea to shift the blame away from the self to avoid feelings of guilt and helplessness that perpetuate the cycle. Bonus tip: I have a custom app icon theme on my phone, which means my Home Screen has none of those pesky red notification stickers = less temptation!
As a person who has worked on this awful technology I can tell you this. It’s a science now (as stated in the article). You can try all sorts of tricks to make yourself feel better if you want, but you really can’t fight biology.
You can’t, for example, read up on heroine. Learn exactly how it works and then say it won’t affect you because you “understand” it. Deciding to just do heroine outside and looking at the blue sky occasionally does not change how it works.
The only true way to be free of the smartphone addiction is to not look.
good point that strict avoidance is effective, just like with any addictive behavior. if you don’t engage with the trigger, you reduce the risk of getting hooked. it might not always be realistic for people, which is where i think the next best approach is intentional use (which is what i was hoping to convey in this article).
you’re right that understanding alone doesn’t make us immune. but i do think that awareness (though it does not create immunity) can create space for intentional choice, and some self-compassion, both of which can pave the way for more realistic, sustainable change (especially if we are in environments that make it really hard to disengage from these devices).
The bottom line is, before smart phones, we memorized phone numbers. We memorized driving directions. No one knew what we looked like. No one could reach us. We were gods.
I find it quite disturbing that the tech industry is prioritising their success and business over humans development,can’t they create a device that is entertaining but not harmful? It’s bothering me so much that they know what they are doing and the impact they are doing yet , even when “helping” with detox apps they are still finding advantages in it for them……
It’s so selfish of them , they know the power they have and it’s driving me insaneeee!!!!!! I hate selfish people
I’ve always enjoyed watching movies, but recently I have been trying to watch more movies not just because I love them but because I want to train my dwindling attention span to focus on something continuously for more than 5 minutes
Thank you for sharing! I will say that the "digital detox app" that I use have been helpful for actually implementing some of the solutions you shared. I have ADHD, so it is unfortunately more difficult for me to stick to scrolling for the exact amount of time I previously decided, or to put the phone down and go outside. However, implementing the right app (which has options to set a timer for intentional use before blocking again so I can't just ignore my timer, or having to walk in order to get more time, etc) has helped me SIGNIFICANTLY decrease my screen time. Now I've been noticing that when I hop on Reddit, TikTok, Instagram, etc. it's much less satisfying for me. Most days I don't even use my few minutes of allotted time. So yes, it does suck that the industry as a whole gets to sell the problem and solution, but also sometimes bringing in support for a little while can help us get to the point where we feel more empowered. That's been my experience, anyway!
very true and an important perspective to add, thank you for adding this point and sharing your experience (and what's worked for you)! what's the name of the app, if you don't mind sharing?! always looking to try out new strategies too <3
Thank you! I've noticed that it's just helpful to have as a support tool when I get home from working both my jobs and it's hard to not chase the cheap dopamine after trying to be "good" and disciplined all day. The app itself is called Jomo!
Thanks for the idea! I have Adhd as well and putting away my phone and ending mindless scrolling sometimes feels like a task that I can’t tackle.
I need to start using Jomo asap🫣
“your mind is programmable, if you’re not doing the programming someone else will program it for you” -someone
That hits
It comes in waves. There are days I barely notice my phone, almost forget it exists (until I’m suddenly turning the place upside down looking for it :D). And then there are days when I’m back in the loop, opening it again and again, not even sure what I’m looking for. Those days don’t feel good. Not at all.
Two pieces really stayed with me. They shifted something: the ARTE documentary "Can’t Feel Nothing", and a YouTube video by Makari Espe, filmed with her dad - tender, thoughtful, quietly so powerful. Both helped me see the shape of that sadness, the emptiness. And both reminded me: I don’t want to live that way.
I’m still learning. But the more we write or speak about these things—like you do here on Substack, Yana - the more space we make. For understanding. For honesty. For each other. Thank you :)
ARTE documentary: https://www.arte.tv/en/videos/122232-000-A/can-t-feel-nothing/
YouTube video: https://www.youtube.com/watch?v=3XBVG-yLYBU
thank you for your words and for taking the time to share the pieces that struck you. i'm looking forward to checking them out tonight <3
Saved immediately
yana I love your work ! could you maybe delve into the neuroscience of loving yourself / self worth and similar topics? i would love to read smth written in your style like that 🤞❤️
thank you! and thank you for the very good suggestion - i love talking about self-compassion, self-love and all of that, and i would love to explore that through science! when i share, i will let you know! <3
can’t wait!
Excellent, Yana! The content, writing, and references make this article shine. Thanks so much for sharing this finely crafted information with us♥️.
Love this! I’m Harrison, an ex fine dining line cook. My stack "The Secret Ingredient" adapts hit restaurant recipes (mostly NYC and L.A.) for easy home cooking.
check us out:
https://thesecretingredient.substack.com
lovely piece and i love how you back up with references! appreciate your writings 🌷
Omg this is one of the best essays I've read this week! Lately I've been trying to stop doomscrolling but failed at every attempt, it was a little frustraiting. However, your essay made me realize that, as everything we don't like, our habits, responses, etc. Doomscrolling needs to be understood first to work on it, thank you for your words. ✨️
It is always a pleasure to read your essays. I love learning this kinds of things!!
This is super interesting, good idea to shift the blame away from the self to avoid feelings of guilt and helplessness that perpetuate the cycle. Bonus tip: I have a custom app icon theme on my phone, which means my Home Screen has none of those pesky red notification stickers = less temptation!
omg i love the custom icon idea! that's so smart + whimsical <3
so helpful!
thank you ❤️
As a person who has worked on this awful technology I can tell you this. It’s a science now (as stated in the article). You can try all sorts of tricks to make yourself feel better if you want, but you really can’t fight biology.
You can’t, for example, read up on heroine. Learn exactly how it works and then say it won’t affect you because you “understand” it. Deciding to just do heroine outside and looking at the blue sky occasionally does not change how it works.
The only true way to be free of the smartphone addiction is to not look.
Is that hard to do? Yes.
Is that impossible? No.
good point that strict avoidance is effective, just like with any addictive behavior. if you don’t engage with the trigger, you reduce the risk of getting hooked. it might not always be realistic for people, which is where i think the next best approach is intentional use (which is what i was hoping to convey in this article).
you’re right that understanding alone doesn’t make us immune. but i do think that awareness (though it does not create immunity) can create space for intentional choice, and some self-compassion, both of which can pave the way for more realistic, sustainable change (especially if we are in environments that make it really hard to disengage from these devices).
The bottom line is, before smart phones, we memorized phone numbers. We memorized driving directions. No one knew what we looked like. No one could reach us. We were gods.
I find it quite disturbing that the tech industry is prioritising their success and business over humans development,can’t they create a device that is entertaining but not harmful? It’s bothering me so much that they know what they are doing and the impact they are doing yet , even when “helping” with detox apps they are still finding advantages in it for them……
It’s so selfish of them , they know the power they have and it’s driving me insaneeee!!!!!! I hate selfish people