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The Check-In vs Check-Out

Category: Digital Life & Technology
Tags: Intention, Habits
  • Definition
  • The Science
  • The Practice
  • Common Pitfalls

Overview

We pick up phones 58 times a day. Most are 'zombie checks' triggered by boredom.

Definition

Check-In: Purposeful use. Check-Out: Escaping the present moment (boredom/anxiety).

The Science

Dopamine Loop

Checking out weakens the brain's ability to tolerate distress.

The Practice

WWW Protocol

  1. What for?
  2. Why now?
  3. What else (am I avoiding)?

Common Pitfalls

  • 'Just in case'.
  • Using phone as a watch.

Key Takeaway

Use technology as a tool, not a pacifier.

The Modern Mindfulness Atlas

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