Hi ,

I've never tried heroin.

I don't think I ever will - but there's a part of me that would like to know what all the fuss is about.

I once had Oramorph (oral morphine) before being rushed into an emergency appendectomy - and that was pretty amazing.

(If you're wondering where I'm going with this, you'll see)

This March, I gave something up for maybe the 4th time.

I've been on and off it over the past 5 years, each time with initial success - and a reluctant return.

Usually quite secretly and embarrassed.

I start my return strong. Hard habits, rules, intent.

A low safe dose - excessive caution.

But, each time, it creeps up.

The problem is, I can't fight the neurobiology: It's incredibly addictive.

The joy, the stimulation, the slowed heart rate- pulls me away from my current worries...

To prevent you worrying any longer, I'm (obviously) talking about Instagram.

It's a digital drug. But it's a really strong.

And the problem is, I just don't believe it's possible to low-dose it.

Or, more specifically, I think low-dosing it takes too much of one's cognitive capacity.

Any impulse you decide to quell, any willpower you have to spend, any habit you need to enforce is not free. They cost resources.

And we have limited resources each day.

The logic for Steve Jobs, Oprah Winfrey, Tim Ferris having the same daily outfits, routine, breakfast (respectively) was to remove decision fatigue.

Each decision we make requires cognitive process - like running a computer command.

1. Identify the decision

2. Determine the options

3. Create alternate outcomes depending on option choices

4. Actively one of these options

5. Actively reject the impulse for all other options.

These last two steps can be ongoing and indefinite.

Giving up chocolate for lent but seeing an Easter Egg in your room requires step 5 to run at least every time you see it.

A reason why doing a hard task first thing in the morning is so much easier is because your brain has had less of the day to tire over not doing the task.

But Instagram...

It's every time you check your phone.

If you're not able/interested in going fully cold turkey - here's a few things (aside from the obvious -time restrict, notifications, etc.) that you can try to definitely reduce your use.

1. MUTE. Chances are you end up watching the same stories from the same 100+ people who, actually, on reflection aren't even in a close circle and maybe you've not seen them for over a year. Each time you click on someone's story, decide if you actually needed to see that - and if not - jump their profile and click the mute button.

2. VIEW ONLY? If you're someone who only views, and doesn't post (btw this is the way to make your self esteem the lowest) then you can try this...= Delete the app, log yourself out on a phone browser, delete the saved password - and make it so you are only able to view on your computer. You still have access, it's just that little bit less convenient (and addictive).

3. OTHER APP: Use SociaLite where you can log in through the app, and view it with stories, reels and other aspects banned. (I only found out about this this month, and don't have the account to test it - but a client swears by it so I'd definitely give it a go) (shoutout Alex!)

Give those a go, seriously - "It's your own time you're wasting"

James