Help To Break the Phone Habit: Insights from Neuroscientist T.J. Power, and How Hypnotherapy Can Help

It’s no secret that most of us are more attached to our smartphones than we’d like to admit. Whether it’s checking notifications first thing in the morning or reaching for our phone every spare moment, what started as convenience has, for many, become a compulsion.

According to British neuroscientist T.J. Power, this growing reliance isn’t a personal failing—it’s neurological. Our phones are perfectly engineered to tap into the brain’s reward system, especially dopamine, creating a behavioural loop that’s hard to break. The good news? With greater awareness and some simple strategies, it’s possible to reclaim control—and hypnotherapy can support this process at a deep and lasting level.

Why Are Smartphones So Addictive?

T.J. Power explains that the key to understanding phone addiction lies in understanding dopamine, the brain’s "motivation molecule." Dopamine isn’t about pleasure so much as it is about anticipation—the thrill of a potential reward.

Every time we check our phone, there’s a chance we’ll see something rewarding—a message, a like, a comment, or an exciting news story. This unpredictability triggers a spike in dopamine, keeping us hooked in a loop of checking and scrolling.

Over time, this constant dopamine stimulation reduces our brain’s sensitivity to natural sources of reward—like conversation, creativity, or simply being still. This is why many people feel restless, anxious, or “bored” the moment they put their phone down.

T.J. Power’s Tips for Breaking the Phone Habit

Here are some of the neuroscientifically-informed strategies T.J. Power recommends for reducing phone dependency:

📵 Delay Morning Phone Use

Starting the day by diving into emails, social media, or news spikes your dopamine early, creating a “high baseline” that makes everything else feel dull by comparison. Instead, wait at least 30–60 minutes before picking up your phone.

Use that time to:

• Get out into natural light

• Move your body (stretching, walking, exercise)

• Do a simple chore like making your bed

• Make a nourishing breakfast or coffee

• Plan your intentions for the day

This gives your brain time to establish momentum and regulate dopamine levels naturally.

🧹 Engage in ‘Phone-Free’ Activities

T.J. Power encourages re-engaging with everyday tasks without the constant presence of a phone. These activities can offer calm, low-stimulation satisfaction, which the brain needs to reset its reward system.

Try:

• Cooking without background noise or distractions

• Doing household chores mindfully

• Spending time on creative hobbies

• Reading a physical book

• Walking outdoors without your phone (or on airplane mode)

These low-dopamine activities teach your brain to find fulfilment in real-world experiences again.

🧠 Understand the Dopamine Cycle

The more we feed the craving for dopamine spikes, the more we reinforce the habit loop. Deliberately reducing phone use might feel uncomfortable at first, but over time, your dopamine receptors recalibrate, and your capacity for focus and presence improves.

Power likens this process to a dopamine detox: it’s not about eliminating pleasure, but rebalancing your brain so that pleasure comes from meaningful activities—not momentary distractions.

How Hypnotherapy Can Support the Transition

At Hypfocus Therapies, we work with people experiencing a range of compulsive behaviours—including phone and screen addiction. Clinical hypnotherapy supports your ability to unlearn habitual behaviours and retrain the brain for healthier, more rewarding patterns.

🧘‍♀️ Accessing the Subconscious Mind

Many of our habits are rooted in the subconscious, which is why willpower alone often isn’t enough to create change. Hypnotherapy speaks directly to this deeper level of the mind, helping to break the automatic loop that drives compulsive phone use.

🌀 Regulating Emotions Without the Phone

Phones often serve as a crutch for avoiding emotions like boredom, anxiety or overwhelm. Hypnotherapy helps build your emotional tolerance, allowing you to sit with discomfort instead of escaping into your screen.

🧩 Reinforcing New Habits

With hypnotherapy, we can plant powerful post-hypnotic suggestions that reinforce your new routines—such as exercising in the morning before using your phone, or engaging in mindful daily rituals.

🌿 Promoting Relaxation and Focus

As screen time diminishes, many people experience withdrawal symptoms: irritability, restlessness, even a sense of loss. Hypnosis can help calm the nervous system, making it easier to adjust and stay committed to your goals.

A More Present, Purposeful Life Is Possible

T.J. Power’s work reminds us that we are not the problem—our brains are simply responding to their environment. The constant stimulation of smartphones wires our brains in a way that makes focus, calm and fulfilment harder to access. But with deliberate changes and the support of hypnotherapy, you can begin to reverse that process.

At Hypfocus Therapies in Melbourne, Georgina Mitchell, a qualified clinical hypnotherapist, EFT and NLP practitioner, can guide you through this transformation—helping you step out of the digital fog and reconnect with what truly matters.

Ready to Reclaim Your Mind?

If you're feeling overwhelmed, constantly distracted, or stuck in a loop of compulsive phone use, you're not alone. Hypnotherapy can help you break free—gently and effectively.

📞 Contact Hypfocus Therapies today for a free consultation and start your journey to a calmer, more connected life:
www.hypfocus.com.au