A 5-Step Approach to Ending Your Phone Addiction

In this episode of "Office Hours," Arthur Brooks discusses phone addiction, explaining the neuroscience behind it, particularly the role of dopamine in creating addictive behaviors. He highlights how excessive phone use can lead to unhappiness, depression, and anxiety, and compares it to other addictions. Brooks offers five actionable, science-backed steps to moderate device usage: setting tech-free times (first hour of the day, last hour before bed, and mealtimes), establishing tech-free zones (bedroom and classroom), taking device-free breaks each year, practicing mindful consumption, and turning off notifications. He emphasizes the importance of changing behavior and teaching these strategies to others for better results, and answers listener questions about managing anxiety related to reducing phone use and achieving a balanced life as an introvert.