Urge surfing - ride the wave. There’s a 20-minute ramp-up in cravings, but then it subsides at about 30 minutes
Author thought this was very boring. Maybe overkill for phone addiction, but better for things like drugs, slot machines, or sugar
Process
Think of the urge as a wave. No matter how intense it feels, it will break and disappear
Focus on one physical area of your body where you can feel the urge
Pay attention to the sensation
Breathe normally as you pay attention.
Be curious about how the sensation changes over time
When you have thoughts about the urge, (wishing it would go away, wishing you could give in), don’t judge the thought, just be curious about it and then notice whether your physical sensations have changed
Repeat this process with any other part of your body that feels a sensation as part of the urge
Notice if the urge is getting stronger or weaker
Eventually, the urge will subside
Alan Carr’s Method
Learn about the negatives. Have that info readily accessible (why don’t you want to keep doing this)
There’s a disconnect between what people want and what we enjoy
You might strongly want a treat, but it’s only OK when you eat it. You might feel doing an activity is too much of a hassle, but you enjoy it when you go do it
Be mindful. How does the craving or thing you were avoiding actually feel when doing it vs how you predicted it would feel. Did it actually make you feel better, more relaxed, less anxious, etc?
How do you feel before picking up the phone? How do you feel after a minute?
Don’t think “Oh god, I need to quit, this is going to suck,” think, “I can’t wait until after I’ve quit! It’s going to be so nice!”
Author says this was by far the most effective method for her