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If you have considered quitting social media or you think you spend too much time online, have a watch of the video above and read the short post below.

Can you make social media work for you rather than against you?

Social media platforms can be great tools when used constructively, if we are not getting any value then its best to not waste time and use the time for other things. So you can use it as an educational tool or a distraction.

Steps I take, and I\u2019m not militant about these, I\u2019m playing the long game.

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• Place phone physically away from me, so that I have to walk to get it, this allows time to consider why I am moved to open my phone.
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3 categories to consider before I pick up my phone

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• Distraction - Do I make a conscious choice to zone out?
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• Constructive - Is there a post or person I want to read and learn from?
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• Work - Am I responding to a notification, if so, be conscious to just respond and then close phone.
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On distraction - I\u2019m okay with zoning out at times, but right now is there other things that require my attention? Also, are there uncomfortable emotions that are arising, leading me to distract myself?

It\u2019s okay to browse, like a cheat day it's best to do it on my terms for an amount of time I decide consciously rather than binging due to an urge or boredom or restlessness.

Know why you're picking up the phone (I'm not above this, I use my phone more than I would like.) But these techniques are quite simple, not over complicated, not an extreme detox. The aim is to be more conscious with my use, then I can make a decision about what I want to do. Then I am taking responsibility for how I use my time.

Social media is not the problem, our own use is, or lack of awareness why we pick up our phones.

I don't see phones or social media as bad at all, merely a new tool that can be really helpful that we are learning to use.

Rewiring the brain takes practise, it\u2019s not an instant fix. Baby steps. Try to become aware of use, and gradually tailor use, rather than an extreme response.

The best first step is to leave the phone away from you, this buys time to break the unconscious habit of picking up.

Like this episode? You can \U0001f4b0 a \u2615 at buymeacoffee.com/sponevolution

(I run an 8 week Shadow Work Integration course where I work with individuals one on one and teach how to witness, heal and integrate our shadow aspects)

Send me a voice message on Anchor or email me at gav@spontaneous-evolution.com

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