Ever find yourself scrolling social media for an unmentionable amount of time? I certainly have/do.

March 4th, 2024

Endless scrolling has become all consuming, sucking us into a world where time seems to stand still but in reality it’s slipping away unnoticed.  It’s one of the most common themes that comes up in my coaching calls with clients.  

‘‘I scroll and scroll and scroll and then hours have gone by, I havent done anything and I feel like shit…’’

Not surprising, the average American adult spends approximately 3-4 hours per day on their smartphone, according to data from eMarketer

Its important to highlight the impact on our minds, the science behind the scroll, and some strategies to break free from its grip!

Understanding The Scroll:

When you find yourself endlessly scrolling through your social feeds, it’s not that you have a lack of willpower.  There’s a complex marriage between the psychology and technology specifically designed to keep you engaged as long as possible.  These platforms use very specific algorithms to analyze your interactions, preferences, and behaviours to curate your feed (ie; endless cute dog reels).

The Science Behind The Scroll:

At the heart of the endless scrolls is something I learned called the principle of variable rewards, a concept rooted in behavioural psychology.  Every time you scroll your brain thinks there’s a potential opportunity to encounter something interesting which hits the reward centre in your brain.  That reinforcement keeps us hooked and searching for the next hit of dopamine.  Every single feature on social media is specifically designed to keep you in and engaged (kind of like a casino).

How To Break The Cycle:

The good news, as with any cycle we’re in, we can get out of it.  It requires a conscious effort and deliberate action. Here are six ways to start.

1) Set Boundaries: Make clear boundaries regarding your social media consumption. Designating specific times of the day for scrolling.  Or other boundaries such as no social media until after you’ve done your morning rituals.

2) Practice Mindfulness: Create awareness over your digital habits (which is why you’re reading this right now).  Audit how much time you spend on social media and how it makes you feel.

3) Move Your Body: Make this a non-negotiable habit in your day - taking frequent breaks (schedule them if you need) to stretch, walk, or move in other ways, instead of reaching for the phone to scroll as a ‘break’.

4) Get Outside: Reconnect with nature so you can rejuvenate your mind and spirit. Breathe in the fresh air, look at the trees, or the clouds. Be present there!

5) Limit Notifications: This ends up protecting your time, focus, and peace. Turn off all non-essential notifications on your phones.  Create time blocks to go in and check socials, emails, texts etc.

6) Curate Your Feed: You are in control of what you consume when you’re on social media.  If certain accounts are making you feel like shit and you’re comparing yourself to others, time to unfollow.  Keep only what activates/inspires you!

I’m sure there are some people who maintain that endless scrolling is fairly innocuous, but it’s effects on mental health and productivity are significant.

By understanding  what drives our digital addictions and implementing mindfulness in our day, we get an opportunity to reclaim our time, focus, and overall well being.

Want to re-connect to yourself outside of the constraints of social media? Spend 45 minutes with me to get to the root of what you want and how to get it!

Book a complimentary 45 Minute connection session with me. Click here to book!

Be good to yourself!

Chelsea

aka The Deliberate One