Why can't you always let go? Psychologists reveal underlying reasons

The phone screen lit up again, and my fingers had already opened the chat dialogue box. I knew it was time to go to sleep, but I couldn't help but finish watching the last short video. How many times have we told ourselves the promise of 'play for another five minutes and then sleep'?

1. Temptation of Instant Satisfaction

1. Dopamine Trap

The brain has a natural preference for instant feedback. Every time you swipe the screen to get new content, the neurotransmitter dopamine secretes in large quantities, and this pleasure is irresistible. Compared to activities that require long-term persistence to be effective, instant gratification activities such as browsing mobile phones are clearly more attractive.

2. Avoiding discomfort

The anxiety that arises when faced with difficult tasks can instinctively lead people to seek activities that are easier to obtain pleasure. Checking social media and playing games have become quick ways to escape the pressure of reality, although they often bring a greater sense of emptiness afterwards.

2. The impact of decision fatigue

1. The depletion of willpower

After a day of work and life, our willpower is like an account that is constantly withdrawn. At night, the resistance to temptation naturally decreases, making it easier to choose entertainment that doesn't require much thought.

2. The Power of Habit

When a certain behavior pattern becomes a habit, the brain enters an automatic navigation state. The act of scrolling through your phone while lying in bed at night may have become a thoughtless conditioned reflex.

III. Misconceptions about Emotional Regulation

1. False Relaxation

Many people believe that scrolling through their phones is relaxing, but in reality, this passive state of receiving information keeps the brain in working mode. Blue light on the screen can also inhibit melatonin secretion, further affecting sleep quality.

2. Missed anxiety disorder

The psychological fear of missing important information or hot topics makes people constantly check various social platforms. This anxiety actually exacerbates the psychological burden, forming a vicious cycle.

4. The role of environmental cues

1. Scene triggers

Specific environments and items can become behavioral triggers. For example, when I see a mobile phone charging at the bedside, I unconsciously pick it up and swipe it; Sitting on the sofa, I reflexively want to turn on the TV.

2. Social stress

When people around you are looking down at their phones, not participating can actually make them feel isolated. This herd mentality reinforces the frequency and duration of mobile phone usage. Change needs to start with awareness. Tomorrow before going to bed, try to keep your phone out of reach, feel the initial discomfort, and then quietly observe your thoughts. Perhaps you will find that without a constantly refreshing flow of information, the night can be so peaceful.