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An NPR Life Kit piece with biomechanist Katy Bowman and clinical psychologist Diana Hill on using psychological flexibility (from Acceptance and Commitment Therapy) to swap phone-scrolling urges for movement — techniques include urge surfing, stretching or dancing through cravings, savoring the good feelings of exercise, and adding novelty to workouts.
Arthur Brooks (professor at Vanderbilt University, senior fellow at Harvard Business School) argues phone-checking hijacks the same dopamine anticipation-of-reward circuitry as other addictions, and that constant stimulation crowds out the boredom needed to reach Mihaly Csikszentmihalyi's flow state. He lays out a 3-step recovery framework and concrete protocols — tech-free times, tech-free zones, and periodic multi-day tech fasts.