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I decide to start make a morning exercise every day but only 10 minutes every day. The most important thing is do something useful every day. I mean I can make the morning exercise every day 1 hour but it will be hard for me and I will stop do it. If we want to do something we need to do it every day a little time. Later we can do it more time. Error of most people is they try to do something useful a lot of time and it's hard for them and they stop do it soon. Today I make the morning exercise only 10 minutes. It was very easy for me. I have some fun. So it will be more easy for me do it every day. ---------------- Update: How to overcome video game addiction forever: 1. Only if we know what the real roof of the problems is , we will know how we can STOP addiction. 2. An addiction comes down to fear, fear for feeling what we would feel , without any distraction from gaming. 3. Fear is just the resistance that we would fail in getting our next distraction or that one of our created distractions will disappear or will be taken away from us. --------------- Update (quote from book called Digital Addiction by Lora Ziebro ): In a 2007 study conducted by Harris Interactive of 1,178 U.S. children and teens (ages 8 to 18) it was found that nearly 23% of youth report that they feel “addicted to video games” (31% of males, 13% of females.)

I decide to start learning English. I will use "Duolingo!". It's one of the most popular application for learning English. It's free. It's easy to use. You can learn only 10 minuts every day. The most important thing is you can develop good habit. I mean it's not easy to learn English every day 1 hour or something like that. But if I will learn English every day 10 minute I will have good habit. Later I can learn English more time every day. So Duolingo! develop good habit. I did not eat bad sugar products yesterday, I did not play in video games, I did not watch TV, I did not visit any useless page in Internet website. I like it. I see that this diary works very well. Also I have found project by Google called Google Colaboratory. Google gives free accelerator for everyone that want use neural networks. So I will have the free accelerator in Google's cloud. It's nice because neural network needs very good hardware. It's also nice because we can start our programs in Google's cloud. Need to tell thank you to Google. ---------------- 1. Update: How to Kill Your Sugar Addiction Naturally 1. We can add some organic stevia powder or stevia leaf into our diet and doing that with tea. 2. Step number three is taking the right supplements that will help balance out blood sugar levels. There is a trace mineral called chromium which is incredible especially if you are diabetic. But taking 200 micrograms of chromium picolinate three times a day can really help. 3. You may consider doing is going online and find high quality chromium supplement and actually taking that with your meal three times a day can help balance out blood sugar levels, reduce sugar cravings. 4. Taking a high quality B-complex vitamin can help you overcome sugar cravings especiallu vitamin B12 nad vitamin B6. 5. The third would be a probiotic supplement. 6. At last but not least, start doing the right type of exercise.Barre classes or youga or Pilates can actually help stabilize blood sugar and it wont's cause you to crave as many carbohydtates.But ideally, you would do weight training or burst training, which is interval cardio, but stop doing long distance or cardio like running or triathalons or things like that. --------------- Update (quote from book called Digital Addiction by Lora Ziebro ): “Email is the biggest time consumer, researchers found. Respondents said they spend nearly eight hours a week checking emails.”

I did not eat bad food with sugar yesterday, I did not play in video games, did not visit useless websites, did not watch TV, etc. It's nice. We can see that this daily diary works very well. Also we can see that if watch something every day about addiction and read every day about addiction we can see also improving in this area. I think that formula for success with addiction is to write, read, watch something every day. If we will find new information about something every day 1 hour we will become experts in this subject. We need 1 year to become little expert, 3 year to become expert ( level our city) and 5 years to become big expert (level country). So we need to learn something about addiction every day and it will give us a big advantage.We will able to kill our bad addictions more easy for us. ---------------- Update: How to kill your sugar addiction naturally 1. There are three things you must add into your diet. You need more healthy fat, protein and fiber.And those three things will help balance out those blood sugar levels. This help us overcome sugar cravings. 2. Some of the best foods in terms of protein are going to be protein sources like organic grass fed beef, wild chicken and turkey, free range eggs. Even fermented dairy products, row cheeses, eggs. 3. Getting more protein in your diet is a great way to balance out those blood sugar. 4. The next thing, healthy fats. Doing more nuts and seeds like sprouted chia and flax seeds are amazing. Almonds are a great source of fat, coconut oil, avocados, ghee or clarified butter. Getting more healthy fat is crucial to balancing out those blood sugar levels. 5. And last but not least, getting more fiber. Best sources of fiber are going to be from vegetables, nut and seeds, as well as berries. 6. If you want to overcome sugar and food cravings, you've got the sugar and grains out of your diet. The more sugar you eat, the more your body starts to crave it. 7. You can slowly wearn yourself off the sugar, and then find some healthy replacements that help satisfy the sweet craving. -------------- Update (quote from book called Digital Addiction by Lora Ziebro ): "Tao Ran, a psychiatrist and colonel in the People’s Liberation Army stated ‘Internet addiction leads to problems in the brain similar to those derived from heroin consumption, but, generally, it is even more damaging".

I did not play yesterday, did not watch TV, did not visit useless sites, did not watch porn. I did not eat any harmful food with sugar except yogurt. But I decided not to eat yoghurts either. I have three addiction. 1. The game addiction 2. Internet addiction 3. Dependence on sugar. Therefore, if I can get rid of the three dependencies, I will become free of addiction. I decided not to eat ice cream, jam, condensed milk, candy, cake, cakes, yoghurts, pie, chocolate. Today sugar is added to many foods. I will not give up sugar completely. I will eat foods with added sugar, but I will just give up the most harmful sugar products (ice cream, jam, condensed milk, candy, cake, cakes, yoghurts, pie, chocolate and so on). I'm not fat. I have the right weight. I am thin. But I'm just interested in defeating sugar dependence. I want to become completely free from harmful addictions. I want to be stronger than harmful addictions. I want to be completely free. --------------- Update: 1. We also have soft addictions or emotional addictions 2. Soft addictions are things that you wouldn't even ever consider as an addiction for example criticism or judgment 3. You need just sit and do absolutely nothing and be just as satisfied as you are when you're stuffing yourself with food or when you're shopping or when you playing in video games. 4. Internal wealth is how happy you can be doing nothing. --------------- Update (quote from book called Digital Addiction by Lora Ziebro ): 1. "Twenty-one percent of teen social media users report feeling worse about their own life because of what they see from other friends on social media".

I did not play games yesterday, I did not visit any useless site, I did not watch TV, but I ate sugar. I forgot that I should not eat anything harmful sweet. My goal for today is not to play games, not to visit any useless site, not to watch TV, not to eat harmful sweets. I have a problem with harmful sweets. So it would be nice to look at something about addiction and read something about addiction. A year ago I watched a video of a professional doctor who treats alcohol dependence. He said that there is an absolute way to get rid of addiction to alcohol. It is necessary to do the following: 1. Change the external environment 2. Keep a diary of self-analysis, analyze mistakes 3. Regularly read the special literature on addiction. I started eating sweet yesterday. My mistake is I forgot about my goal not to eat harmful sweet. Today I will try not to eat any harmful sweet foods. ------------------- Update: 1. Its' fear of the void the existential void inside. 2. You realize that you will be dead within the next 20 30 50 years at most. 3.You have to do is you just have to surrender yourself to the purifying fire of emptiness 4. You need sit hour after hour after hour doing nothing that purifying fire will burn out all your inner demons and that's how you conquer every addiction, 5. You have really faced the inner demons 6. Some people think that doing absolutely nothing is simple and not laborious at all but sitting and doing nothing is like torture for addicted people. 7. most addicts they just want a quick fix solution they don't want to face their emotional labor. Top three techniques for addicts: -- number one is the do-nothing techique -- number two is mindfulness meditation -- number three is strong determination sitting 8. Also you can ask yourself "okey what's going to happen when I'm dead". ------------------- Update(Lora Ziebo "Digital Addiction"): “The correlation between Internet addiction and self-injury was very high; Internet addicts were about 2.5 times more likely to have engaged in at least some form of self-injury in the past six months.”

I did not play yesterday, I did not visit useless sites. My goal for today is not to play, not to visit useless sites, not to watch TV, not to eat sugar. My second goal is to look at something about addiction, read something about addiction. Yesterday I went to the inspector (works in the government of my city). He started the case, violators in the park will be fined. It's great. I also offered to help the inspector. We agreed that next week the inspector will come to the park, and together we will patrol the park, and the inspector will write out the fines. It's great. I can help the park not only with the help of my letters, but also with the help of my work. But it's also dangerous. The inspector said that sometimes such people can be attacked. So here I have an interesting hobby. Maybe one day I'll get a finger under my eye or something like that, because people who burn fires and throw garbage in the park will be unhappy when the inspector (works in the government of my city) starts to write out fines. ------------------- Update: 1. If we want overcome addiction we need to understand addiction. 2. How to recognize the addiction? If you stop doing the behavior that you suspect that you're addicted to. If you stop doing it for one week and cravings arise then that means that you're addicted. 3. These days in modern society almost everyone is an addict. 4. Most of us have not one or two addictions but at least half a dozen if not a dozen. ---------------- Update (quote from book called Digital Addiction by Lora Ziebro): "Unlike going home from your friend’s house and spending the rest of the time with your family where the parent-child relationship can be built, social media keeps children and parents largely separate even though they are in the home at the same time. There is no “going home from your friend’s house,” there is only the constantly available digital gathering place".

I finished to read the book yesterday ("Irresistible" by Adam Alter). What is the main idea of this book? 1. Before, people used cocaine. Freud recommended the use of cocaine. But then people realized that cocaine was evil and banned it. Today, just as everyone is sitting on useless websites, on gaming sites. People do not understand that this is bad. But in the future, perhaps, people realize this and much will change. 2. The environment plays a huge role. The book tells about the American soldiers in Vietnam. 100 thousand soldiers became addicted to heroin. But when they returned to the US, only a few continued to use this drug. In Vietnam, American soldiers were unhappy. But in the USA they became happy or less unhappy. And they stopped using drugs. 3. Experiments with rats. Unfortunate rats used drugs much more than happy. Therefore, it is important to look for a substitute for a drug in the form of an interesting hobby or interesting work to become more happy. If a person is unhappy, then he will find any addiction. Need to find interesting replacement, for example, real sport (football, walking, traveling, etc.) or interesting work. 4. Addiction on useless Internet sites and games is very common today. Willpower will not help get rid of this addiction. It is necessary to seek a useful substitute. 5. It is important to change the environment, because the environment plays a huge role. Examples with monkeys from the book. Bad environment (cage) - the monkey became dependent. A good environment - the monkey has become healthy. It's the same monkey. The only difference is the environment. 6. We can not get rid of modern technologies today, but it is important to learn how to use them correctly. 7. It is important to use sites that do not cause addiction. 8. TV also is an addiction today. It's waste our time thing. It is also interesting to read a review of this book by Guardian. https://www.theguardian.com/books/2017/apr/21/irresistible-by-adam-alter-review-technology-addiction "Half the developed world is addicted to something, and Alter, a professor at New York University, informs us that, increasingly, that something isn’t drugs or alcohol, but behaviour. Recent studies suggest the most compulsive behaviour we engage in has to do with cyber connectivity; 40% of us have some sort of internet-based addiction – whether it’s checking your email (on average workers check it 36 times an hour), mindlessly scrolling through other people’s breakfasts on Instagram or gambling online". "Facebook was fun three years ago, Alter warns. Now it’s addictive. This tech zombie epidemic is not entirely our fault. Technology is designed to hook us, and to keep us locked in a refresh/reload cycle so that we don’t miss any news, cat memes or status updates from our friends. Tristan Harris, a “design ethicist” (whatever that is) tells the author that it’s not a question of willpower when “there are a thousand people on the other side of the screen whose job it is to break down the self-regulation you have”. After all, Steve Jobs gave the world the iPad, but made very sure his kids never got near one. Brain patterns of heroin users just after a hit and World of Warcraft addicts starting up a new game are nearly identical. The tech innovators behind our favourite products and apps understood that they were offering us endless portals to addiction. We’re the only ones late to the party". ------------- Update: National Geographic 2018 | The Effects Of Internet Addiction | BBC Documentary 2018 1. We have an inbuilt need to connect with others to communicate and share our stories to create community. 2. 1969 is a year then Internet began, two host computers were going to talk to each other. 3. The first message ever on the internet was low 4. by the end of 1969 there were just a few computers connected to the APRANET 5. In the 1970 there was no single global Internet as we know it today ... -------------- Update (quote from book called "Digital Addiction" by Lora Ziebro): 1. Anyone who has ever met, loved or known a person with an addiction can easily understand how destructive some addictions are. 2. What is Digital addiction? Digital addiction (DA) is simply an addiction to electronics and digital media. It deals with everything from television to texting. 3. If we are not careful, we can easily spend most of our waking hours sitting in front of a television, computer, smartphone or other device, or gaming.

I did not play yesterday, I did not visit useless sites. I did not watch TV, did not watch porn, did not watch football, did not read news about football and so on. Yesterday I wrote a neural network using the programming language Python, which is an intelligence trainer for my cat. It's amazing what tasks neural networks can do today. What is passion for something? If you go to bed and the last thing you do is your hobby. If you wake up and the first thing you do is your hobby. I was down yesterday and the last thing I did was programming. Today I woke up and the first thing I did was programming. Obviously, I have some passion for programming neural networks. It's not that big, but this passion is not no less than passion for video games and useless sites. So I think it's very important to find a replacement for bad addiction. We need to find an interesting and useful substitute. We need to find a hobby that can later become an interesting work. Why are neural networks so beautiful? Because they can solve problems that people can solve. Neural networks today are the most powerful tool in programming. Neural networks can drive an car (Tesla), beat the world champion chess (AlphaZero), win in complex games (Go), etc. My goal today is not to play, not to visit useless sites, not to watch TV and so on. My second goal is to look at something about addiction and read something about addiction. ----------- Update: 1. Some nutritionists consider sugar to be even more dangerous than fat 2. You will overcome a serious addiction 3. Your breath will be better 4. So lowering sugar intake result in weakening asthma symptoms 5. You will increase your brain power 6. You will be less likely to have alzheimers' disease 7. Your skin will look younger 8. Your heart will be better 9. You will have less cholesterol etc. ----------- Update (from book Adam Alter "Irresistable"): "Epilogue this book ... This is certainly true of behavioral addiction, which seems to have reached a peak. A decade ago, who could have imagined that Facebook would attract 1.5 billion users, many of whom say they wished they spent less time on the site? Or that millions of Instagram users would spend hours uploading and liking the sixty million new photos the app hosts every day? ... So what’s the solution [? We can’t abandon technology, nor should we. Some technological advances fuel behavioral addiction, but they are also miraculous and life enriching. And with careful engineering they don’t need to be addictive. It’s possible to create a product or experience that is indispensable but not addictive. Workplaces, for example, can shut down at six—and with them work email accounts can be disabled between midnight and five the next morning. Games, like books with chapters, can be built with natural stopping points. Social media platforms can “demetricate,” removing the numerical feedback that makes them vehicles for damaging social comparison and chronic goal-setting. Children can be introduced to screens slowly and with supervision, rather than all at once. Our attitude to addictive experiences is largely cultural, and if our culture makes space for work-free, game-free, screen-free downtime, we and our children will find it easier to resist the lure of behavioral addiction. In its place, we’ll communicate with one another directly, rather than through devices, and the glow of these social bonds will leave us richer and happier than the glow of screens ever could". I have read this book. Nice!!! I will find new book about addiction.

I did not play yesterday in the video games. I did not visit any useless site. My goal for today is not to play video games and not to visit any useless site (useless page). I think that for success in life it is important to have a passion for what we do. But if we become addicted to useless things, then we lose our passion for what we are doing. Therefore, it is important to abandon all useless addictions. It is important to abandon games, from TV, from football, from porn, from useless sites, from food addiction and so on. Getting rid of all useless addictions is cleaning up our mind. If we do this, then we will have a lot of time for study, for education, for something useful. I think that if we watch something about addiction and read something about addiction and write, then it will be easy for us to quit addiction. 1. Internet addiction is a form of distraction and escape. 2. Gamers live in this fantasy world to escape the problems 3. If we sometimes live without Internet it helps us concentrate more 4. We need to find replacement for our addiction, something beneficial that helps us. We look at something with the same end result feeling as the gaming addiction, something that gives you the same satisfaction. 5. You mind will not know the difference, only you. 6. And lastly, you have to lessen the Internet use. It can wait. Make a schedule for yourself when you take time away from the Internet. ------ Quote from book called Adam Alter "Irresistible" 1. "Americans donated less than 2 percent of their income to charitable causes". 2. "Almost everyone wants to change at least one behavior". 3. "We’re hooked on our phones and email and video games and TV and work and shopping and exercise and a long list of other experiences that exist on the back of rapid technological growth and sophisticated product design".

14 day ---------- I did not play yesterday, I did not visit any useless sites. It is wonderful. What is the main lesson I can learn from my diary? I see that my passion is restored to everything. When I was playing, I felt passion only for games and useless sites (about football, about Dota, about porn and so on). Now I have a passion for something useful. For example, yesterday I wrote two neural networks. The first one will help me learn what I do at the computer. The second will improve the quality of life of my cat. And I had a passion to write these programs. Also I began to work more. I began to have a passion for everything. I'm even interested in writing this diary. The main lesson from this diary is that if we quit from addiction, then we restore the passion for something useful. Today I will play chess with my friend (it's real chess on real board), and I'll try to help his child. He also plays a lot, I'll try to suggest doing what I do. I'll ask him to write a diary, then watch at something about addiction, then read something about addiction. I think that this scheme works and quickly cures dependence. I'll try to put the experiment on another person. My goal today is not to play, not to visit useless sites, read something about addiction, watch at something about addiction. I think that when we watch at something about addiction and read and write, then we treat ourselves. ---------------- Update: 1. Sugar is a substance extracted from plants like cane and sugar beet which is refined into a white crystalline 2. Sugars are addictive because they cause a supernatural release of dopamine in the brain. Dopamine is the primary neurotransmitter involved in addiction. 3. Sugar and sweet rewards can no only substitute addictive drugs like cocaine but can even be more rewarding and attractive the brain chemistry of those addicted to drugs 4. 7 step process to breaking sugar addiction: -- realize what's going on with my brain and my body if I eat sugar. Breads and pastas with sugar caused the same problems as sugar. The brain is still getting it's fix of a large dopamine release from these items and it's still causing all the negative effects of sugar consumption. If I really want to break addiction I have to understand how the brain works and seeks out these sugars. -- Understand levels of addiction. Not everyone who drinks becomes an alcoholic. The same way that not everyone who eats dessert becomes a sugar addict. -- Only a very small percentage of people have a truly addictive brain to sugar -- You need to detox, a period of time completely away from sugar. -- Become a nutrition label ninja. Yogurt pasta sauce and protein barogten have tons of added sugar. You need to become a pro at reading nutrition labels. -- Balance blood sugar levels by eating. You need to eat healthy food. Protein fiber and healthy fat at every meal -- Avoid sugar and processed foods -- Pay attention to other sugars as well. What about honey and agave nectar. The more you eat sugar the more you crave. You need to eat fruit. -- Apples berries and oranges are good food and fruits can be replacement for addiction because they contain fibers water vitamins and minerals. ---------------- Update (quote from Adam Alter "Irresistible") : "Number of episodes before 70 percent of viewers are hooked: The walking dead - 2 episodes Suits - 2 episodes Sons of Anarchy - 2 episodes Scandal - 2 episodes Dexter - 3 episodes" It's better not to watch TV at all because we will only waste our time.

"I've started reading Dale Carnegie to work towards my goal of being social". I have read this book a lot of years ago but I forgot about his ideas. What is the most important thought in this book for you? "I have moved my MM wake up time to 6AM to get more things done". I also want to wake up early.

I did not play yesterday. I have not visited any useless page on the Internet. I wrote the program as a hobby. It was interesting. I used to have addictions. I played a game called Dota. I visited a lot of sports sites. I watched a lot of football games. My favorite club was Manchester United. I watched all games of this club. I watched twitch.tv and so on. I used to surf the Internet a lot. I did not play at all anymore. I do not watch football games anymore, I do not read news about football anymore. I no longer watch Manchester United games and do not read news about this club. I do not watch football games anymore and I do not read news about football anymore. It gives time to do something useful. You can study, you can do something useful. It is wonderful. You can learn. You can make interesting projects. You can study programming. You can do your job better, because you are not distracted. My goal today is not to play, not to visit meaningless pages on the Internet. Read something about addiction, watch at something about addiction. Make my work. Take a walk in the park. Write a daily diary about programming. But most important is to feel the passion. I think that we are surrounded by many addictions. The only way to be free is to have a passion for something useful. Yesterday I had a passion for programming. I felt drive, passion. It was an interesting day. I felt drive to my work. I think that if you stop play to games, if you stop visit useless websites, then anyone will have a passion for something else, for something important. I think that people not have interest to something useful because they are addicted. If they go away from addiction they will have a passion to something useful. The most important thing is that you want to learn something. If you stop play in games and visit useless websites you have passion to learn something. ----------------------- 1.If you stop play in games it really regained the passion and determination to continue to get that next step 2. We play in games because for a lot of people is a reward rather than escape but for some people it's an escape. 3. If we play we are not improving and our situation gets worse and worse. 4. I was using gaming to escape my society and it was not solving, it was making it worse 5. He is enjoying going to work, he is enjoying studying, He is enjoying reading and doing all his hobbies everything 6. Now he was having better life quality as a result. 7. He hope to continue to explore to develop on in the next year or so 8. He found that writing it out was a lot of better 9. we are all unique, so everyone should have their own way of solving the problem. 10. He is really glad that he finished it (play in games) 11. He feels that it as a bigger hill there 12. He is going to aim fro 365 days without games and keep going 13. He want to grow and grow and grow ----------------------- Quote from book called Adam Alter "Irresistible" 1. "This gap between public and private behavior contradicts the myth that we fail to break addictive habits because we lack willpower. In truth, it’s the people who are forced to exercise willpower who fall first". 2."In one study, Xianchi Dai and Ayelet Fishbach at the University of Chicago asked students in Hong Kong to abstain from using Facebook for three days. With each passing day they missed Facebook more acutely, and so inferred that they liked it more, and said they wanted to use it more often". 3 "The key to overcoming addictive behaviors, then, is to replace them with something else".

Good luck!!!

Thank you for your comment. It's nice to read.

I did not play yesterday, I did not visit any useless site, I did not watch porn, did not watch TV. I did my job. I did an important part of my work yesterday. I was happy. I wrote a neural network for machine learning for my program. I wrote a daily diary on programming. I thought that no one would read it. I thought I would write for myself, because few people are interested in machine learning. But I received a comment yesterday from a man who knows machine learning better than I do. It is wonderful. But most importantly, yesterday I had a passion. I did not have a super-passion. I have super-passion only when I want to help my park. But I had a middle passion. I wanted to finish my work. I was interested in writing a neural network. It was an interesting day. I received important information about birds flying in my park. It was a good day. I'm glad I lived the day yesterday. I want to have a passion for what I'm doing today too. I do not want to play today, and I do not want to visit useless sites. I want to watch at something about addiction, I want to read something about addiction. I want to do my job today. I want to write a daily journal about programming. I want to do more things. But most importantly - I want to have passion today too. I want to have an interesting day. ---------------------- Update, video about addiction : 1. Interesting thoughts from the video 1. This man played games 10 to 12 hours every day. 2. Sometimes he playing playing playing every single day 3. But he was able to quit video game addiction 4. Anyone can be addicted to video games, sex, porn, alcohol, drugs, etc. 5. Everyone who is addicted to video games has the same exact problems 6. If we play in games we loss our life 7. You have to ask yourself: "Are you glad that you're playing?" 8. You have to ask yourself: "Do you want to move on?" 9. You must look into your future. Who will you become if you play and visit useless sites in 10 next years? 10. Let's create a routine let's create a daily routine to write a daily diary about addiction. It really helps 11. We will not have desire to play on video games because in the past we was so dependent on playing games as our escape. 12. Overcame an addiction is regaining control of our life and not letting our bad habits being control of us. ---------------------- Update, book about addiction (Adam Alter "Irresistible"): 1. "China had become the first country to declare Internet addiction a clinical disorder, labeling it “the number one public health threat” to its teenage population". 2. "There are more than four hundred treatment centers in China, and, according to the country’s definition of Internet addiction, more than twenty-four million teen Internet addicts". 3. Professor Ran: "Internet addiction is a cultural problem among Chinese teenagers. It has surpassed any other problem"