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It’s Wellness Wednesdays! We’ll talk about a sure-fire process to break your addiction to electronic devices. Do you love your electronic devices? Electronic devices are very stimulating and potentially addicting. While there are some people that routinely misplace their cell phone and couldn’t care less about finding it, there are many others that won’t even go to the restroom or eat a meal without it. Others can’t watch TV or sit on the deck without their tablet computer.
There’s no denying the obvious: we all love our electronic devices. But when we start getting hooked on them, we can feel trapped and helpless. We might even find ourselves unable to sleep or eat without our electronic device nearby. As a result, we might find ourselves breaking into our electronic devices and indulging in them more and more to feel normal.
Are you unable to go a single evening without TV, a cell phone, or a computer? How would it make you feel? Do you believe you’d be missing out on something important? If so, you might have an addiction.
I have been on a journey to help my patients understand the dangers of overuse of electronic devices and some of the consequences of artificial light exposure. One of the more common reasons I have seen for electronic devices being a problem is a mismatch between your biology and the electronic device you are using.
What if I told you that there was a way to break your addiction to electronic devices? What if I told you that there was a way to be able to go for days without looking at your phone, computer, tablet, watch, etc.? What if I told you that you could be able to be away from these devices for hours, even for days at a time, without having to check to see if they are turned on or if you have received any text or e-mail messages?
I’m talking about a sure-fire process for breaking your addiction to electronic devices.
Break your addiction to your electronic devices
1. Make a list of your electronic distractions.
In order of preference, list the electronic devices you can’t live without. The most common include: cell phone, tablet, laptop, desktop, iPod or similar device, computer games, TV, and the movie theater. Also make a list of the websites that you can’t seem to avoid, like Facebook, Twitter, and so on.
2. List the times you’d most like to stop.
It’s especially sad when a parent is mesmerized by their cell phone while their child is participating in a sporting event or other function. Maybe you can’t even stop checking your phone while you’re eating dinner with your family.
- List all the times you use your electronic devices but know you shouldn’t. Those are the most important places to start.
3. Start slowly.
Put away your phone during meals. Or spend at least an hour with your child without using any electronic devices. Turn off your phone and allow your child or significant other to hide it for an hour. You’ll be amazed at how much this excites them.
- Trying to change too much, too soon, will lead to frustration and failure. A small step forward each day is all it takes.
4. Be patient.
Electronic devices are very stimulating and quitting won’t be easy, even for a short period of time. Don’t get discouraged if it’s a struggle.
- Experts state that it takes at least three full days without electronic devices for brain function to normalize. Until that time, the urge to go back to your old behavior will be strong.
5. Find a substitute.
What can you do instead, preferably with a family member? What else could you enjoy doing instead of texting or conquering the latest release of Grand Theft Auto? Your substitute won’t be as engaging, but find something you enjoy.
6. Set a schedule.
It’s not possible in modern society to be completely without a cell phone or computer 24/7. However, you can limit your use to certain times of the day. Maybe for 30 minutes in the middle of the day and 30 minutes after the kids go to bed.
7. Consider what you’re missing.
What could you be doing instead of texting your coworker about the new guy with the bad toupee? You could read a book and actually learn something for a change. You could enjoy time with your family. Attend a concert. Work in the yard. Learn to play the guitar.
- How could you better spend the time?
It’s easy to miss out on life by spending too much time on your cellphone, reading Facebook updates from people you haven’t spoken to in 15 years. Electronic addiction steals from your life.
Start paying attention to the things that really matter to you. Begin today to limit the time you spend with these devices, and you’ll increase the moments in which you’re really enjoying your life.
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I really wanted to talk about this topic today because your natural health and wellness is important. You can adopt healthy lifestyle practices that improve your health, your environment, and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of poor health, including chronic disease, so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, reverse some chronic diseases (if you suffer from them), and can even help you with detoxification. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my MaxHealth Essentials Bundle may provide the extra boost you need.
These are my favorite Wellness and Immune-Boosting Supplements to use! This MaxHealth Essentials Bundle will ensure you have the intake of the important vitamins, minerals, and antioxidants to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency.
For best results make sure you use the supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Weight Monitoring
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical Activity
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, help you maintain a healthy weight, and is a great way to detox your body!
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance Training
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
Dr. Nicolle Martin
Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change.
Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”
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Last updated on July 12th, 2022 at 10:24 am
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