{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/6152264dc28ad2001383af42/693a031be521382d95f58e23?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"1637 || how to stop scrolling so damn much","description":"<p>How to stop scrolling. </p><ul><li>Start from where you are. </li><li>Recognize what is a systemic issue. </li><li>Practice \"deciding\" with intention when scrolling. </li><li>Practice staying focused and catching yourself when you get distracted on your phone.</li><li>Decouple your association of \"dopamine\" with \"scrolling. </li><li>Practice the standard addiction coping strategies: Make the desired habits more accessible + attractive. Make the habit you'd like to change less attractive + accessible. </li><li>Practice mindful breathing work while you scroll. </li><li>Practice ENGAGING with what you consume, instead of mindlessly consuming. </li><li>Remember problem isn't the dopamine, it's typically the source... so make the sources you'd rather engage with more accessible + attractive for yourself. </li></ul><p><br></p><p>You don't have to climb out of the hole today - but you can celebrate the fact that you finally stopped digging. </p><p><br></p><p>Watch the <a href=\"https://www.youtube.com/watch?v=-2jZ-iOR8p4\" rel=\"noopener noreferrer\" target=\"_blank\">Newel of Knowledge video</a> \"</p><p><br></p><p>SUPPORT<a href=\"https://supporter.acast.com/make-your-damn-bed\" rel=\"noopener noreferrer\" target=\"_blank\"> JULIE (and the show!)</a></p><p>DONATE to the<a href=\"https://open.acast.com/networks/6152264dc28ad2001383af43/shows/6152264dc28ad2001383af42/episodes/www.pcrf.net\" rel=\"noopener noreferrer\" target=\"_blank\"> Palestinian Children's Relief Fund </a>AND THE <a href=\"https://sdnrlf.com/#:~:text=Who%20We%20Are,Ways%20to%20Give\" rel=\"noopener noreferrer\" target=\"_blank\">Sudan Relief Fund</a></p><p>GET AN OCCASIONAL PERSONAL EMAIL FROM ME:<a href=\"https://open.acast.com/shows/6152264dc28ad2001383af42/episodes/www.makeyourdamnbedpodcast.com\" rel=\"noopener noreferrer\" target=\"_blank\"> www.makeyourdamnbedpodcast.com</a></p><p>TUNE IN ON <a href=\"https://open.acast.com/networks/6152264dc28ad2001383af43/shows/6152264dc28ad2001383af42/episodes/www.instagram.com/mydbpodcast\" rel=\"noopener noreferrer\" target=\"_blank\">INSTAGRAM</a> AND<em> </em><a href=\"https://open.acast.com/networks/6152264dc28ad2001383af43/shows/6152264dc28ad2001383af42/episodes/www.youtube.com/juliemerica\" rel=\"noopener noreferrer\" target=\"_blank\"><em>YOUTUBE</em></a></p><p>SUBSCRIBE FOR BONUS CONTENT ON <a href=\"https://open.acast.com/networks/6152264dc28ad2001383af43/shows/6152264dc28ad2001383af42/episodes/www.patreon.com/MYDBpodcast\" rel=\"noopener noreferrer\" target=\"_blank\">PATREON</a>.</p><p><br></p><p><em>The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. </em>I</p>","author_name":"Julie Merica"}