Before when I opened Instagram Reels, TikTok or Youtube Shorts, I couldn't stop scrolling to the next and the next video. The algorithm really does work, really well. And the next thing you know, half your day is gone. Check your screen time on your phone.
All this time scrolling nonstop on 15 second videos that you won't remember a majority of the next day could be you used to see friends, families, learn a new skill, try a fun activity, read, or enjoy the infinite possible hobbies.
Unfortunately, doomscrolling is an addiction. The clips are so short you always want to keep watching more, always thinking, "oh why not just one more". Like anything you want be in control not let it control you. If you can control yourself it is a habit; but if you see that the habit controls you, then it is an addiction.
Why it's hard to make actionable progress
Reason #1: Alerts, alerts, alerts. Your phone is constantly telling you to keep checking it aka dopamine hits.
Reason #2: Quick and easy access, so why not watch?
Reason #3: FOMO
Reason #4: Control. During uncertain times, people might seek out more information in an attempt to regain a sense of control or understanding, even if the information is distressing.
I finally use my phone as a tool rather than it being my boss!
Here's how, step by step:
Step 1: Turn OFF all notifications!
No one likes being nagged or micromanaged, so why let the phone that's always with you do that?
I've turned off all notifications on my personal phone except text. If someone needs something urgent they will call or text you. No one will send you a DM on Twitter to save them from a car accident.
Step 2: Allocate time to check.
Initially, I found myself checking constantly still, so instead set blocks of time during the day or week where you allow yourself to check. Starting with 3 time slots per day (morning, lunch, evening). To only at the end of the day. Or some apps just on the weekend.
You'll notice you're not missing out on anything at the end of the day. People are too busy with their own lives, or busy checking their own notifications. My grandpa has a Nokia brick phone, and his the happiest man I know.
This works with work emails as well. Allocate time to check your emails through out the work day. You won't be able to get any work done anyways if you're constantly checking your emails. Again, if it's urgent they will call or text.
Step 3: Put your phone far away, and face down!
This last step is really just a back up to stop you from constantly checking, and also gives you a break from your work where you have to walk and check your phone (DURING YOUR ALLOCATED TIME!).
Even just doing everything else before this step, you'll be surprised how much time there is in a day.
Enjoy your day!
Last tip: watch long form content or listen to audiobooks instead. You learn so much more and gives you much more substantial topics to talk about.