Mihail Pautovmedic, IC Fundeni · Doctor Mihail - Medic specialist în chirurgie generală, Educator de sănătate

Tu cât timp poți sta fără să-ți verifici telefonul? Pe ce aplicație petreci cel mai mult timp?

13 Oct 2026 · 1 min

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1:08

In this short dialogue, Speaker A outlines a practical approach for adults struggling with compulsive digital overconsumption. The method involves selecting a specific platform or behavior (e.g., pornography, shopping, gaming, social media), deleting the related apps, and abstaining from that activity for four weeks while still using the phone as a functional tool. The goal is to break the habit of using the device to regulate mood or provide entertainment, prompting the individual to seek offline alternatives such as meeting friends, listening to vinyl records, or using non‑internet devices. Speaker A also highlights the subtle ways people use devices to change their emotional state, citing checking email out of boredom as an example. Speaker B adds a brief neuro‑psychological note, pointing out that the dopamine system drives the expectation of reward when we check our phones.

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But for an adult who's struggling with compulsive overconsumption, what I usually recommend is they choose the platform or type of behavior, maybe it's online pornography, maybe it's online shopping, maybe it's gaming, maybe it's social media, and they delete those apps and abstain from that specific subset of behavior for 4 weeks, while otherwise still using their phone as a tool, not as a drug. To do a digital detox from Our devices, try to go 4 weeks without using it to change the way you feel or to entertain yourself. So that means you have to find other forms of entertainment, like meeting up with friends in real life or listening to a vinyl record or using old-fashioned devices, you know, that won't give you access to the internet. And then specifically the not using our devices to change the way we feel, this is a really hard one, 'cause we might even be checking email to change the way we feel, right? And we don't usually think of— Yeah. Email's addictive, but I'm bored, let me see if anything good came in.
And there's where the dopamine comes, because you expect something.