Thread by @clinjar

Addiction isn’t what you think it is.

Andrew Huberman just hosted Ryan Soave, the world’s top behavioral addiction expert.

What he said will flip your understanding of addiction (and recovery) on its head:

5 brutal truths about addiction and how to recover from any kind:

1. Addiction is actually the solution, not the problem.

It is a coping mechanism: A "solution" your brain found for a deeper pain, stress, or trauma.

A clumsy, destructive one, but a solution nonetheless.

Before you fix the behavior, ask: “What pain is this solving?”

2. The test for addiction is devastatingly simple.

"Does it have you, or do you have it?"

Can you take 30 days off? If you spend those 30 days obsessing about day 31, it has you.

Most people never even try this test because they already know the answer.

3. The easier the reward, the harder the prison.

Instant gratification = most addictive thing on earth

High-dopamine, zero-effort activities (gambling, porn, mindless scrolling) create a vicious cycle of craving.

Your brain is wired to chase those easy wins forever.

4. To feel better, you first have to learn to feel worse.

Recovery isn’t about chasing constant highs.

It’s about building distress tolerance: being able to sit with boredom, anxiety, or discomfort without needing to escape.

That’s the first step.

5. You must build capacity for discomfort

A life without challenge creates the need for addiction.

Our nervous system is built to overcome obstacles.

Soave argues that when we don't give it healthy struggles (exercise, learning, building), it creates unhealthy ones.

And the most destructive outlet for comfort in today's world?

Our phones.

The easiest source of:

• Novelty (scroll)
• Validation (likes)
• Arousal (apps)
• Gambling (notifications)

They hijack each reward pathway at once.

And not just that...

The average person taps their phone 2,617 times per day.

That’s not distraction, it’s compulsion.

A drug you reach for every few minutes, without thinking.

So, how do you escape this loop?

As Soave says:

The way out isn't through more comfort. It's through controlled discomfort.

You need to change your environment and set better boundaries.

Here's how you can do that:

Start with a screen time app like Roots.

(an app to stay off apps is ironic, but hear me out...)

Here's why this is key:

getroots.link/7rPUkiz

Apps like Roots keep you accountable.

You can't just ignore your rules, or delete the app.

This extra friction is key.

Here's how to use it effectively in 5 steps:

1. Set hard limits

I limit social media to 30 minutes a day on my phone.

Once I reach that limit, I can't unblock.

No uninstalling, no logging out, no workarounds.

(this is where Roots is especially helpful)

2. Add friction to addicting apps

Force yourself to use these apps intentionally.

Before you scroll, ask yourself if it's worth it.

Create just enough pause to break the loop.

3. Schedule downtime

Go full "Monk Mode" with certain apps completely blocked.

• Mornings: no social media or work apps
• Evenings: everything blocked

This downtime helps rewire your brain.

4. Pick scroll replacements

Simple things to redirect yourself away from scrolling.

Go for a walk, pick up a book, play with your dog, or grab a guitar.

Roots nudges me toward these when apps are blocked.

With small changes, my phone usage has dropped from 4 hours to ~1 daily.

Pickups from 150 to 50 daily.

My mind feels more calm, clear, and creative.

Ready to break free from phone addiction?

Start with Roots and set clear boundaries.

Your future self will thank you.

Download Roots: getroots.link/7rPUkiz

Media Used:
Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave