When you wake up in the morning, what is the first thing you reach for? When you are standing in line at the grocery store or cafe, do you feel a burning in your pocket? There is so much to stay updated on, so many people to respond to. Do your hands feel empty when you have to leave your phone in another room?
Our collective dependence on our smartphones is not necessarily a bad thing. After all, they allow us to have quick contact with loved ones and offer plenty of opportunities for learning and entertainment.
But their constant presence also enables a dangerous habit: doomscrolling. The tendency to doomscroll, or spend hours upon hours looking at social media and news headlines, does more to hurt us than help us. Early studies have shown that dooomscrolling may lead to higher levels of psychological distress, as it feeds a vicious cycle of seeking negative information no matter how bad the news is.
Consuming content in this way can also desensitize us to tragedies. The more we read about catastrophic events and devasting crimes, the less impact they have on us. Slowly, often not intentionally, we stop caring as much as we should, and we scroll on.
How can we offer comfort and support to those who need it if we ourselves are indifferent or hopeless? If we want to work towards a just and peaceful world, we need to believe it is possible. We need to hold onto hope (rather than our smartphones).
Most of us have become accustomed to looking at our phones the moment we get an urge to. It may seem like just a few minutes at a time, but those minutes add up. A few years ago I looked at my daily screen time and was shocked to learn that I was spending a third of my day scrolling through social media and news feeds. Since that moment, I’ve been on a journey to change my phone habits to make sure I am nourishing my mind and soul so that I can become a better, more peaceful person. Here is what has worked for me, and what I hope you can someday try.
Reach for a book instead.
I’ve gotten into the habit of carrying a book with me at all times so that when I’m itching for something to occupy myself, I reach for that instead. Sure, it feels a little pretentious to be reading a book while those around you are on their phones. However, developing this habit has allowed me to learn more about current and past events, read more great novels and memoirs, and develop my skills as a writer — none of which I’d accomplish scrolling through TikTok.
Dabble in doodling.
I used to be one of those people who had to post whatever was on my mind — the good, the bad, and the ugly. Not only did that completely change the way my followers saw me online, but it led to me losing a lot of privacy because I was openly telling people exactly what I was thinking or doing with no forethought of the consequences. Now, I keep a little pocket journal and pen on me. When I feel like I just need to say something, I write it down; or, if I am doing something a little bit tedious and I need a break from the monotony, I take a few seconds to draw something silly. It gives me that same relief and satisfaction that posting online constantly once offered me.
Do something that fills you up — rather than drains you.
When I am at home, I make time to do something I genuinely enjoy. I have been rewatching nostalgic shows from my childhood (any “Malcolm in the Middle” fans out there?), trying out new recipes in the kitchen, and picking up old hobbies like playing my viola or making art. Each of these offers me a different way to decompress and be creative in a more involved way. I am not worried about being perfect or doing something “right.” I am just trying to use my downtime at home to do something fulfilling instead of exhausting.
There are still times when I give in to mindlessly scrolling on my phone when I am bored — it’s a daily occurrence if I’m not being intentional. However, I have been able to cultivate a more peaceful and active mindset now that I am taking those small steps to avoid the cycle of doomscrolling. When I practice these, I feel more like a whole person. I hope that you, reader, can find yourself moving closer to this state, too.
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