the cyborg repair manual

can I enter my hobby era with 30 days of trying out new things? I talk about how to do things that aren't scroll without resorting to a digital detox. get ready to create ur dream life by exploring new ways to get that precious dopamine. two strategies for internet addiciton: awareness and activities: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3354400/ American Addiction Center’s advice for filling leisure time: https://americanaddictioncenters.org/rehab-guide/aftercare/leisure-time-activities acts of kindness benefit the person being kind: https://www.sciencedirect.com/science/article/pii/S0022103117303451 VA.gov article about therapeutic journaling https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Therapeutic-Journaling.pdf Huberman Labs episode about therapeutic journaling https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health

do you need a digital detox? maybe. but what about a phone that doesn't give you so much anxiety in the first place? in this episode, i give my wellness tips to deal with anxiety in the chaotic world of the internet. if you're dealing with social media addiction, internet addiction, or just want to scroll less, you'd be surprised about all of the small changes to your devices that can improve both mental health and productivity. sources: find a therapist (US): psychologytoday.com online searches fuel health anxiety: https://www.sciencedirect.com/science/article/abs/pii/S0747563222002060 mental health strategies for news consumption: https://www.cnbc.com/2023/10/13/tips-for-following-the-news-while-taking-care-of-your-mental-health.html easily call your representative about Gaza (US): https://www.jewishvoiceforpeace.org/resource/urgent-tell-congress-to-stop-fueling-violence/ alternative to luxury noise cancelling headphones that works better imo: (these are not affiliate links) earbuds: https://www.walmart.com/ip/127873789 note: the connected/disconnected indicator is pretty loud. i just don't put them in my ears until they are already connected and take them out before i disconnect earmuffs: https://www.walmart.com/ip/GUCHO-34-dB-NRR-Noise-Reduction-Safety-Shooting-Ear-Muffs-Hearing-Protection-Ear-Muffs-Shooting-Range-Ear-Protection-for-Hunting-Mowing/5091790598?wmlspartner=wlpa&selectedSellerId=101066481 sensory overload, anxiety and other neurodivergence: https://www.webmd.com/balance/what-is-sensory-overload-with-anxiety peep the discord: https://discord.com/invite/gzdgqbMVkC

how did i manage to exercise and meditate every day? i stopped trying. sources: Blue light is bad for sleep https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side changing behavior is caused by developing good habits, not applying self control in the moment Adriaanse M. A., Kroese F. M., Gillebaart M., De Ridder D. T. D. (2014). Effortless inhibition: habit mediates the relation between self-control and unhealthy snack consumption. *Front. Psychol.*5:444. 10.3389/fpsyg.2014.00444 Factors required for habit change Fournier M., d’Arripe-Longueville F., Rovere C., Easthope C. S., Schwabe L., El Methni J., et al. (2017). Effects of circadian cortisol on the development of a health habit. Health Psychol.36 1059–1064. 10.1037/hea0000510 want to join the discussion? here's the discord link https://discord.com/invite/DQVmCaKbFs

depression or procrastination got you feeling stuck? this episode is all about getting unstuck.  timestamp to skip to the getting stuff done tips: 12:58 learn from others and stay accountable by joining our discord: https://discord.gg/H4GxHVkeXb sources: Social Exclusion, Self-Forgiveness, Mindfulness, and Internet Addiction in College Students: a Moderated Mediation Approach https://link.springer.com/article/10.1007/s11469-021-00506-1 Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847 The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure https://pubmed.ncbi.nlm.nih.gov/17201571/

madi and niko discuss facing reality after cutting back scrolling, post-truth fears, the morality of entertainment, etc. self improvement is easier with friends. join the server! https://discord.gg/H4GxHVkeXb

why did a 1 hour Youtube binge not turn into an all day thing? because i stopped beating myself up about it. in this episode i get into the details of why getting lost in a rabbit hole is not a failure, and how we can notice we’re caught in the web and make a better decision from that moment on. kristin neff’s self compassion exercises https://self-compassion.org/the-three-elements-of-self-compassion-2/ cyborg repair manual discord server https://discord.com/invite/YEMzqg5D Internet and Technology Addicts Anonymous https://internetaddictsanonymous.org/ self compassion improves well being https://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/aphw.12051 avoiding emotions makes anxiety disorders worse https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5656711/ overthinking makes emotions longer, optimism makes emotions shorter https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3966809/ Experiential Avoidance is at the root of internet addiction https://pubmed.ncbi.nlm.nih.gov/27363463/ procrastination is an emotional problem https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html lack of friction in web design is wide-spread https://www.semanticscholar.org/paper/Design-Friction-Mejtoft-Hale/3ee8822bcad7398c5c258c4707f67c02b2573857

Madi discusses what strategies got her out of NEETdom and made her a straight-A college student.  Discord link: https://discord.gg/H4GxHVkeXb

The episode where we complain about willpower and look into the research on sustainable habit change. You don't have to do this alone. Join our certified non-toxic community here: https://disboard.org/server/967571521155514458 sources: Habit formation and change [Current Opinion in Behavioral Sciences] Lucas Carden and Wendy Wood  https://www.sciencedirect.com/science/article/pii/S2352154617301602 Oyserman, D. (2015). Identity‐based motivation. Emerging trends in the social and behavioral sciences: An interdisciplinary, searchable, and linkable resource, 1-11. https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwiN29_-2M_7AhXymmoFHY0KC2cQFnoECBMQAQ&url=https%3A%2F%2Frcgd.isr.umich.edu%2Fwp-content%2Fuploads%2F2018%2F08%2Foyserman2015ibm.pdf&usg=AOvVaw0Tccfyz3JQ3streQrfVwea

is quitting social media, games, or other sites not working? on this episode, we talk about why the goal to quit the internet often fails, and what we can do instead. source: Why avoidance doesn’t work:  A Meta-Analysis of the Impact of Situationally Induced Achievement Goals on Task Performance Nico W. Van Yperena, Monica Blagaa & Tom Postmesa University of Groningen Published online: 16 Apr 2015. https://www.researchgate.net/publication/277625472_A_Meta-Analysis_of_the_Impact_of_Situationally_Induced_Achievement_Goals_on_Task_Performance join our discord:  https://disboard.org/server/967571521155514458

We discuss how to recognize slip ups and get back on track in social media addiction recovery.

Madi finds her way out of the pixelated clutches of Youtube, and we discuss why some habits go further than others.

Are you wasting large amounts of time on Youtube or podcasts? Want to change how you consume content but got stuck? You may be in a parasocial relationship. Madi and Rudy discuss the ins and outs of these one-sided friendships. 

Why do bad browsing habits constantly change? In this episode, Madi and Rudy discuss habit creep, a common issue arising from website blocking.

Madi and Rudy discuss Rudy's recent difficulties with playing too much Destiny 2. We go into details about why video game addiction is so common and practical steps to recover from slip ups. In Part 2, we will discuss Madi's experiences with the rabbit hole of online shopping. Need accountability in your recovery or just want to talk to others changing their relationship with technology? Join our Discord server. https://disboard.org/server/967571521155514458

After recovering from social media addiction, hosts Madi and Rudy began their paths to digital wellbeing. In this episode, we discuss the journey to digital minimalism and how to stop scrolling and recover from phone addiction.