How to Stop Doom Scrolling — tips to break your social media addiction
We’ve all been there — scrolling through our social media feeds, sometimes entertained, sometimes just out of habit, looking for something to entertain us for a brief moment. Before we know it, hours have gone by, and we’re left feeling sluggish and in a daze.
Social media is designed to keep us engaged, to keep us on the app for as long as possible by giving us quick dopamine hits. We’ve become addicted to the immediate gratification that social media provides. But this addiction can take a toll on our mental health, breeding insecurities and comparisons, shortening our attention spans, and making it harder for us to focus on deep work. If you want to learn more about the addictive nature of social media I highly recommend this book.
So if you find yourself doom-scrolling, this post is for you. Here are six tips to help you shift your social media habits and stop doom-scrolling once and for all.
Tip #1: Awareness is key
The first step to breaking a habit is becoming aware of it. When do you find yourself scrolling on social media? For many, it’s in the morning or when taking a break from work. Once you notice when you’re doing this, swap out the habit for something else that’s just as fun or energizing, if not more. For example, instead of scrolling in the morning, play some music that energizes you. Create a wake-up playlist that will help you start your day on a positive note. If you find yourself scrolling during a break, take a dance break, go for a walk, or find some other way to energize yourself.
Tip #2: Out of sight, out of mind
If you find yourself reaching for your phone and scrolling through social media for hours, put your phone away. Literally, put it in a different room or lock it in a box. This is especially helpful if you need to focus on work or studying. By putting your phone away, you’re removing the temptation to check social media, and you’ll be able to focus on the task at hand.
Tip #3: Set boundaries
Set boundaries for yourself when it comes to social media. Decide on specific times of the day when you’ll allow yourself to check your social media feeds, and stick to them. For example, you could check your feeds in the morning, at lunchtime, and in the evening. By setting these boundaries, you’re less likely to spend hours endlessly scrolling.
Tip #4: Unfollow or mute
If you find that certain accounts or posts trigger negative emotions or comparisons, unfollow or mute them. Your mental health is more important than following every account that comes your way. Choose to follow accounts that inspire you, make you laugh, or bring joy to your life.
Tip #5: Do a social media detox
Every once in a while, it’s a good idea to take a break from social media altogether. Take a day or a weekend to disconnect and do something else. Read a book, go for a hike, or spend time with friends and family. A social media detox can help you reset and refocus on what’s important in your life.
Tip #6: Use apps to help you
There are many apps available that can help you break your social media habits. For example, the app Freedom blocks social media apps and websites for a set amount of time, helping you to focus on other tasks. Forest is another app that rewards you for staying off your phone by growing a virtual tree. Using these apps can help you break your social media addiction and focus on other things in your life.
Social media can be both a blessing and a curse. It provides us with a lot of entertainment and keeps us connected with our loved ones, but it can also become addictive and negatively impact our mental health.
Remember, it’s all about being aware of your demons and finding alternatives that bring you joy and energy. So why not give it a try and see how much more productive and fulfilled your life can be without the constant need to scroll through social media? Trust me, your mind and body will thank you for it. ❤
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