How to Stop Mindless Scrolling

Are you mindlessly checking your screen time statistics, only to be shocked by the staggering number of hours you've spent glued to your phone? Well, picture this: You're idling at a red light, so you think, why not sneak in a quick scroll through TikTok? Or perhaps you're stuck in a lull at work, so Shopee or Zalora it is for some online retail therapy. Even during meals, you’d probably prop your phone up to binge-watch the latest series on Netflix or dive into the endless abyss of YouTube videos. It’s no wonder why your screen time statistics will shock you to almost (but not quite yet) drop your device in horror!

Let's face it – this behaviour isn't exactly conducive to a healthy lifestyle. You’d probably read countless articles about why so. The more important question you want answers to: How can you break free from the grip of your smartphone addiction? Here are some practical tips to help you curb the urge to constantly reach for your phone:

1. Swap out your habit
The first step to breaking free from social media addiction: Find something else to do to fill your time! Instead of reaching for your phone whenever you feel bored or restless, try picking up a book, going for a walk, or engaging in a hobby that brings you joy. By replacing your social media habit with activities that nourish your mind and body, you'll gradually reduce the urge to mindlessly scroll.

2. Put your phone away
Another way to curb mindless scrolling is to simply put your phone away. Designate specific times of the day for checking social media, and keep your phone out of sight during the rest of the day. You can also experiment with leaving your phone in another room while you work or spend time with loved ones, allowing you to fully immerse yourself in the present moment without distractions. If it gets too difficult, you can always switch off your phone to focus on other things.

3. Set app limits
Many smartphones now offer built-in features that allow you to set app limits for specific applications, including social media apps. Take advantage of these tools by setting daily or weekly limits on your social media usage. Start with small increments of time and gradually reduce your limits over time. By imposing boundaries on your social media usage, you'll become more mindful of how you spend your time online and will be less prone to mindless scrolling.

4. Delete apps you don’t need
If certain social media apps are consuming too much of your time and attention, consider deleting them altogether. Take an inventory of the apps on your phone and identify which ones bring value to your life and which ones are merely sources of distraction. By removing unnecessary apps, you'll also be able to clear up some storage space in your phone - and time!

5. Practise mindfulness
You know what Gen Zs usually say when someone seems chronically online… touch some grass! Which technically means logout of your social media and go outside. Try to incorporate mindfulness practices into your daily routine. Take a few moments each day to pause, breathe, and check in with yourself. Notice any urges or cravings to check social media, and gently redirect your attention to the present moment. With consistent practice, you'll develop greater awareness and self-control over your online behaviours.

Photo by camilo jimenez on Unsplash.