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Now, every time you get a notification on your phone or you watch a funny video on TikTok,

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Now, every time you get a notification on your phone or you watch a funny video on TikTok,

you receive a message or you get a follower on social media,

it triggers that release of dopamine that you would normally get from doing other things like finding food or talking to people.

What's up everyone?

Today we are going to talk about phone addiction.

So first I'm going to tell you some interesting facts about phone addiction.

Then we'll talk about what causes phone addiction.

Then we'll talk about the negative effects of it.

And finally, we will talk about how we can reduce phone addiction.

What are some useful ways that we can stop being so addicted to our phones?

Because most of you probably already know what phone addiction is, right?

Most of you have probably felt it.

You might have it right now,

or you might be trying to reduce the amount of time that you're on your phone.

Phone addiction is something that is super common now in modern society.

And it's not just young people,

but older people as well.

So phone addiction is something that affects almost everyone, myself included.

I have a constant battle of trying to reduce my phone time and trying to not be addicted,

trying to not scroll through shorts like on Instagram or YouTube.

I don't use TikTok, but Instagram Reels and YouTube is pretty much the same thing.

So often when I'm trying to work,

like prepare a podcast or edit a video,

just do something productive, I'm constantly fighting the urge to pick up my phone,

which is definitely a sign of phone addiction.

and when I do pick up my phone

and spend some time scrolling once I realize what I'm doing

I actually get kind of angry I get like annoyed with myself

but also with the fact that we have this piece of technology

that has been designed to take our attention right like literally scientifically engineered to make you addicted to it.

Like these companies have spent so much effort

and money to research what makes humans addicted to things and how they can make their products addictive.

So this topic of phone addiction is pretty close to my heart to be honest

because I think it's a big deal in society and in the world in general.

Okay

so before I tell you about some interesting facts about phone addiction I just want to let you guys know

that I just I just opened the What's Up English store at whatsupenglish.vn

and in that store I'm going to be selling products like PDFs

and audio files that are designed to be super convenient and useful.

They're designed for you to be able to have it on your phone.

And if you have, you know,

three or four minutes to study,

then you can just open it up and listen to it to practice really useful things like vocabulary, pronunciation, communication.

And my first product is the 1000 most common English words.

In that product, you get a list of the 1000 most common words,

but also you get the IPA pronunciation,

an example sentence in English,

a natural one that is useful for Vietnamese people,

the Vietnamese translation of that sentence,

But also, you get audio files for every single word and sentence.

And the audio file, I say the word,

and then there's a pause.

So you can repeat the word to practice your pronunciation.

And then I say the sentence.

And then there's another pause after the sentence where you can repeat it.

It's got a study schedule,

so you can study 10 words a day.

So after a little over three months,

you will have practiced a thousand of the most common words in English,

which is all you need to understand around 75 to 80 percent of daily English.

So I just wanted to let everyone know about that.

If you want to buy that and support the channel,

I would appreciate it so much.

Thank you.

Alright, so let's get started with the interesting facts.

Phone addiction is also called nomophobia,

which means no mobile phone phobia.

Now, some of you maybe have heard mobile or mobile.

Both pronunciations are correct.

Mobile is American English and mobile is British English.

Next fact, the average person touches their phone 2,617 times a day.

That's a lot.

67% of mobile phone owners check their phone even when it doesn't ring or vibrate.

I do that too.

I will just see my phone.

It didn't ring.

It didn't vibrate.

and then I'll just pick it up and just look at it because you get that feeling of dopamine, right?

The average person spends four hours a day on their phone.

50% of people feel uneasy when they leave their phone at home.

So when they leave their house without their phone, 50% feel uneasy.

I'll admit, me too.

If I leave without my phone,

I don't want to leave for a long time.

And over 60% of people aged 18 to 34 admit to being addicted to their phones.

So those were some interesting facts.

So now let's talk about what causes phone addiction.

Well, the addiction starts with a chemical in your brain that you probably already know called dopamine.

And most of the apps in your phone are designed to trigger that feeling of dopamine.

You probably already know what dopamine is.

It's that neurotransmitter chemical in your brain that makes you feel good for your reward system.

But it also has a big role in your feelings of motivation.

One study even showed that when mice didn't have dopamine in their brains,

they wouldn't go and try to find food

and they would actually starve to death even when food was put in front of them.

So dopamine is extremely important to motivate us to go and do things that are important for our survival,

like going out, socializing, finding food,

and doing other things that keeps the human race alive, right?

But the thing is, now,

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every time you get a notification on your phone,

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or you watch a funny video on TikTok,

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you receive a message, or you get a follower on social media,

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it triggers that release of dopamine that you would normally get from doing other things like finding food or talking to people.

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And every time that dopamine gets released,

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those pathways in your brain become stronger.

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And it feels good, so we want to keep doing it.

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Before we had phones, in order to get this nice feeling of dopamine,

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we had to go outside,

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talk to people, get food,

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maybe go hunting or go and pick plants or vegetables.

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But now, all we need to do is pull out our phones.

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So the question is, how does this negatively affect our lives?

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Well, one of the negative effects is it could make you start feeling less excited and happy about life

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because those normal things that are supposed to make you feel good,

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like going out, talking to people,

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getting food, don't have that same effect anymore.

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Now, one study with rats showed that when they put the rat in a new exciting environment,

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it triggered the dopamine in its brain and it felt really excited.

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It felt happy.

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But if they gave that same rat dopamine treatment before putting it in this new exciting environment,

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then it didn't have the same dopamine release.

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They would give it dopamine.

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It'd be like, ooh, nice.

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And then they put it in the new environment and it didn't feel excited as it normally should.

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That dopamine treatment is what our phones are doing to us.

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So when we go outside in an environment or do something exciting that should give us dopamine, it doesn't.

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So that's one negative part of phone addiction.

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But another negative part is that it decreases our attention spans.

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This decrease in our attention spans makes it harder to focus on tasks, right?

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Especially tasks that take a long time to do.

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And it also makes it harder to delay gratification.

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Now to delay gratification means to wait in order to get the enjoyment from something.

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For example, if you have to write a script for a video

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and then edit it and do a whole bunch of things before you can post it and get the views,

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then it might be harder after using your phone all the time.

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Because with your phone, it gives you instant gratification.

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But if you have to do something that takes time in order to get the enjoyment from it later,

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then being addicted to your phone will make that a lot harder.

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And this is especially hard with things that take a few months in order to see the results,

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like studying English, for example.

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You need to study English for months,

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if not years, before you start seeing really good results.

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And the instant gratification from our phones could make that more difficult to do.

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All right, so we know phone usage is bad.

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I think everyone knows that.

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But of course, it's really hard to stop using your phone,

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because our brain wants it.

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It's just how we are designed.

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So how can we reduce the usage of our phones?

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Well, it turns out a lot of people are starting to buy dumb phones.

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And dumb phones are those phones that can't really do much.

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You can make calls, you can text,

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but browsing the internet is not convenient.

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You can't watch videos.

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So people have found it so hard to control their behavior

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that they just made it so they cannot do those things even if they wanted to.

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Because maybe you have tried deleting apps, right?

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I've tried that too.

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But when it's possible to download it again in 30 seconds it's just a constant battle

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that you have to fight with yourself and it can be difficult.

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So some people just get a dumb phone where it's not possible to download and apparently it has been effective.

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So another thing you can do is turn your phone on grayscale which means you won't see any colors.

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Everything is black and white so the colorful icons won't attract your attention.

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Or you can use a minimalist launcher which is what I use.

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You can see here and what this is is like here is the homepage.

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There's nothing on it except for a calendar.

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So when I open my phone I don't see you know Instagram

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or YouTube and just it makes it a little bit more difficult for me to go in and it doesn't look exciting.

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So it really helps.

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And if you want to use an app,

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then I would have to go to the next screen,

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search for that app specifically,

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and then I can access it.

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If you can make it just harder for yourself and less exciting,

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then that can help.

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Another thing you can do is put your phone away when you're working.

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If it's out of sight and out of your reach,

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it can make it a lot easier to not be addicted to your phone.

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All right, guys.

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So that is going to be pretty much it for this podcast.

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I think this topic is really important.

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I think being less addicted to our phones will help humankind as a whole.

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We can be more productive.

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We can feel happier with,

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you know, talking to each other.

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And again, I'm not saying that I'm not addicted because I am too.

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And that's why I care about it because I know it can happen to anyone.

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But yeah, so that is going to be it for this podcast.

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Make sure to check out my website, what'supenglish.vn.

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And there will be a free PDF for this podcast below.

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1000 Most Common Words is available for $79K.

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So yeah, we'll see you guys in the next video.

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Goodbye.

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