Having done a fair share of substance abuse, I can tell you that screen and social media addiction is exactly like any other addiction. The brain mechanics behind it are the same. "Just another hit and then I am done".
The Power of Habit (the book) helped me identify my bad habits the moment they triggered.
Also, what's fascinating is that addictions seem to bundle together. If I get off the sauce, start working out, etc, it becomes immediately easier to ignore the phone, social media, and other reflexive behavior, like snacking for no reason.
One way I think about it: Marvin Minsky long ago wrote a book called Society of Mind, looking at human cognition as a series of semi-independent non-conscious agents. If I feel bad long enough, there's a collection of feel-better-in-the-short-term agents that work well together: mindless snacking, doomscrolling, playing video games, binge watching, overeating etc. Basically anything that helps me avoid being present in feeling bad. Even if in the long term they make me feel worse.
But there's a competing set of agents, the ones that mean regular exercise and eating healthily and good sleep and low stress levels. That set not only works well when I'm feeling good, but they're what helps keep me feeling good in the long term.
Either set can achieve a stable equilibrium, but the two sets aren't really compatible.
Not sure if that makes any sense, but that's one way I think about it.
The Power of Habit (the book) helped me identify my bad habits the moment they triggered.
Also, what's fascinating is that addictions seem to bundle together. If I get off the sauce, start working out, etc, it becomes immediately easier to ignore the phone, social media, and other reflexive behavior, like snacking for no reason.