In his blog post on breaking phone addiction, Erik Barker uses a quote from NYU marketing and psychology professor Adam Antler to explain why we keep checking our phones again and again. The process is called a “ludic loop.”
The “ludic loop” is this idea that when you're engaged in an addictive experience, like playing slot machines, you get into this lulled state of tranquility where you just keep doing the thing over and over again. It just becomes the comfortable state for you. You don't stop until you're shaken out of that state by something.
So how we do we keep ourselves from going down the Facebook and Instagram rabbit hole? We employ a “stopping rule.”
It's a rule that says at this point it's time for me to stop. It breaks the reverie and makes you think of something else; it gets you outside of the space you've been in. The best thing to do is to use a declarative statement like, “I don't watch more than two episodes of a show in a row, that's just not who I am.”
As Barker points, you can also remove the dopamine hitting apps from your phone and replace them with something useful like the Kindle app to encourage more reading. And in the worst case scenario, you can throw your phone into the ocean, or just leave it in an inconvenient place to prevent the urge to take another futile gamble.