He fatal scroll It has become a habit that many people practice without even realizing it. This term refers to prolonged viewing of news on social media, consuming mostly negative or stressful content. This cycle not only affects our mental health but also creates digital fatigue, robbing us of valuable time due to frequent use of mobile phones. Luckily, there are ways to combat this behavior so you can use your phone in a more balanced way. Next we present to you Five Effective Strategies to Say Goodbye to Doomscrolling.
1. Enable usage restrictions in apps.
Setting time limits for apps is a great way to reduce the time you spend on social media. Both Android and iPhone offer options to set these restrictions, just go to Settings > Digital Wellbeing and Parental Controls and set your preferences. This will help you better control how much time you spend on platforms like Instagram or TikTok. These apps also have their own time tracking mechanisms, but it’s important not to ignore reminders when you reach your set limit.
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Maintaining these limits can be difficult at first because we are so used to endlessly scrolling through videos and other content. However, with a little discipline, this practice can greatly improve your digital well-being. Once you start setting these limits, you’ll find it easier to stop using apps when you really need to.
2. Turn off the always-on display and turn on Do Not Disturb mode.
Notifications and constant screen display are serious reasons for doomscrolling. Simply turning on your phone’s light can trigger an automatic pulse to check your device. Turn off the always-on display feature and enable modes such as Please do not disturb or Concentration can help you avoid these distractions.
When you enable these features, your phone becomes a more manageable tool rather than a constant source of distraction. Not only will this improve your ability to concentrate on important tasks, but it will also give you better impulse control without having to check your phone.
3. Download a digital wellbeing and productivity app.
A great way to combat doomscrolling is to replace the time you spend on social media with something more productive. Digital wellness apps like ActionDash or Attentive offer tools to help you better manage your screen time. These apps not only alert you when you are spending a lot of time on your mobile phone but also promote safety precautions. attentiveness and they invite you to focus on the present.
Such applications will not only save you from doomscrolling, but will also allow you to use your time more constructively. Instead of letting your phone control you, you can use it to organize daily tasks or even learn something new, turning a source of distraction into a useful tool.
4. Have something other than your cell phone handy.
Sometimes doomscrolling isn’t just a matter of boredom, but a way to keep your hands busy. If you have a habit of using your phone while watching TV or during free time, you may want to choose something more physical, e.g. spinner or a stress ball.
These types of objects not only help keep your hands busy, but also reduce the temptation to automatically check your phone. By changing this habit, you can reduce the number of times you resort to scrolling, and over time, you may even stop feeling the need to keep your phone with you at all times.
5. Set alarms for times when you are most bored.
Identifying the times when you are most prone to doomscrolling is critical to breaking the cycle. For many, this usually happens before bed or when they are tired. Setting alarms on your phone to remind you to turn off your device can be an effective way to curb this habit.
By setting these alarms, you create a physical reminder that it’s time to unplug, which can help you reduce your screen time. Over time, you may even begin to put your phone away before the alarm goes off, indicating that you’ve developed healthier control over your technology use.
Source: Digital Trends
