I catch myself constantly just staring at my phone. I know it's not making me happy, but I don't know how to break the habit. Is there anything you'd recommend to break out of the scrolling cycle?
(Derick Anies / Unsplash)
Breaking the habit of constant phone scrolling can be challenging when so much of our lives are tied to our phones. It can be so easy to grab our phone to check emails only to find ourselves scrolling on TikTok 10 minutes later. While breaking this habit may be difficult, it is not impossible. Here are several strategies you can try to regain control of your screen time:
Schedule Designated Phone-Free Times: Establish specific times of the day when you commit to being phone-free. For example, during meals, before bedtime, or when spending time with family and friends. This helps create a healthy balance and encourages mindful living.
Designate Phone-Free Zones: Identify areas where phone use is off-limits, such as your kitchen, the bathroom etc. Keeping your phone out of reach during certain activities can help break the automatic habit of reaching for it.
Establish a Bedtime Routine: Most people find themselves doomscrolling at night, before they go to sleep. Consider creating a bedtime routine that doesn't involve screens or limited screen time. Replace phone scrolling with reading a book, journaling, practicing mindfulness, perhaps checking with a partner, friends or loved ones.
Practice Mindfulness and Get Curious: When you catch yourself reaching for your phone out of habit, take a moment to pause and be curious. Challenge yourself to pause even if it is for 30 seconds. Can you perhaps wait 1 minute, 5 minutes, maybe even 30 minutes? Ask yourself if you genuinely need to use your phone. What feeling are you looking for and moving towards? Are you perhaps avoiding a feeling? Practicing mindfulness can help you become more aware of your habits and tendencies, and ultimately allow you to tackle the root issue.
Breaking habits is hard work and takes time, persistence, and patience. Experiment with different strategies to find what works best for you. Define specific, achievable goals; start small and gradually increase the difficulty as you become more comfortable with the changes. If the habit persists and negatively impacts your well-being, consider seeking support from friends, family, or a mental health professional.
Kathryn Lee
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