Recently a client of mine was discussing feeling addicted to her phone – doom scrolling, checking social media, watching YouTube videos and TikToks, mindlessly, for hours. She described wanting to cut down on it, but feeling drawn to her phone almost on a cellular level (no pun intended!) – like her body refused to be without internet.

There is lots of discussion these days about the effects of all this media on our minds, attention spans, and social connections. Most of us, myself included, may admit that we spend more time on the internet than we’d care to. Are you noticing feeling isolated and stressed when you scroll? What do you feel about IRL social connections? Do you find it easier to focus on your mobile device than to interact with another live human? Does it feel overwhelming and complicated, even as you find yourself longing for some peace and simplicity? If so, you’re not alone. Many of us have gotten so used to our digital interactions that we may find it uncomfortable to go “Acoustic” (IRL, live, human).

Maybe you’re feeling like my client – wanting to cut down on social media and internet scrolling, but feeling unable to break away from it. When working with clients on this issue, I approach it through an addiction lens (and I know it may feel uncomfortable to use the A-word when describing our internet use!). With the client I described above, she is starting to notice and name the feelings and sensations she gets from internet media that are pleasing; she is starting to notice and name the feelings and sensations that are unpleasant, too. We work on learning relaxation tools to help her with the distressing feelings that arise as she practices being without her cellphone. We work on noticing and naming the pleasing feelings and sensations she gets from Acoustic (non-digital) interactions. We work on helping her take small steps to get used to going Acoustic. In a way, she is re-learning and re-opening new neural pathways.

So I invite you to simply start by noticing. Noticing how it feels in your brain and body after a marathon internet session. Notice the parts of you that may want more live human social connections, and the parts of your that may feel nervous about in-person socializing. We can embrace all of those parts and all of our feelings as we begin to unravel this addiction-knot and enjoy the rediscovery of our simple, Accoustic selves.

Let me know what you notice.