There is ample evidence that controlling your behavior is an exercise, which means that you will get better through practice. Therefore, set an objective goal, and try to reduce the time you listened to music by a few minutes each day until you reach your target. Make this goal realistic. If you listen to music for twelve hours each day, a good target would be to listen to music for ten hours each day.  Once you finally reach your target, set a new one. If your target is too hard, feel free to set an easier one. Don't make this too hard on yourself either. In the end, you should be listening to music for three hours maximum. Waking up everyday and seeing your iPod and earphones is only going to tempt you. If you feel bad about throwing your earphones away or if they cost a lot of money, sell them or ask a friend to hold onto them for you. That way, you won't be able to get them without having to dig them out. Remember to try and reduce your music time by half an hour each day (or each week if that is too hard). If you or your parents drive, the car radio will probably be on, but do your best not to turn it on. If you're not driving, kindly ask your parents to keep the radio off and explain that you're trying to spend less time absorbed in music. If all else fails, noise-cancelling earplugs are a nice alternative. Normally, you would probably bring your iPod or other music device when you go out. Don't tempt yourself! Instead, leave it at home. If you're using a phone that plays music, and you want it with you, leave your earphones at home. Resist the urge to buy new ones. You can do this by bringing less money and reminding yourself that you can't get what you really want to get if you waste your money on earphones. Try to avoid situations where you are most likely to listen to music (e.g. when you are at home). It is good if you can replace your old problem with something new and productive.Buy a bike, make some friends or just go for a nice walk. Whatever you do, make it fun. If you're on a bike, you will need to focus on the road so you can't use earphones. If you're with friends, you will be chatting and laughing so you can't use earphones. If you're taking a walk, the nature will keep your mind off of music. If you really feel like giving up, remember all the good that no or minimal music will do for you. Read your list of reasons you want to listen to less music to help re-motivate yourself. For example, paying closer attention to the road while driving or riding a bike instead of focusing on music could save your life.
ضع هدفًا. تخلص من سماعات الأذن. أغلق الراديو. اترك جهاز تشغيل الموسيقى الخاص بك في المنزل. اخرج كثيرًا. تذكر الفوائد الصحية.