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3 Proven Ways to Escape the Endless Scroll

Read this if you're ready to break up with your phone and reclaim your life. (Your brain will thank you.)

To avoid excess stress, one of the most important things you can do is master your locus of control and take charge of the things you can influence. However, doomscrolling—taking in news or information that makes you anxious—can quickly undermine that sense of agency. It ends up leaving you powerless and stuck in a cycle of negativity. Let's explore why we fall prey to doomscrolling and how to break free.

Doomscrolling: Why We Do It and How to Stop

According to Kenneth R. Rosen, an American writer and journalist, doomscrolling helps us avoid uncomfortable emotions like anxiety, sadness, burnout, and fear. When we aren't feeling emotionally fulfilled, we can easily get lost in the digital abyss, mindlessly scrolling from one video or article to another.

It saps your energy and can leave you feeling unsatisfied. However, we do it anyway because it numbs our minds just enough. 

It's like ignoring someone who hurt you. On the outside, you can pretend everything is good, but in your mind, you’re still nursing your emotional wounds. Of course, the better solution is to heal them instead of pretending they don't bother you. 

Why Else Do We Doomscroll?

Data shows that even people who are not battling uncomfortable emotions still engage in unproductive activity. 

Many of us doomscroll because we lack the interest or energy to do anything else. You may have a guitar in the corner of your room begging to be played, but looking at 15-second videos can be much more enticing because the dopamine return is instant, not something you must put effort into.

The first step to breaking this cycle of choosing your phone over something more productive is understanding why you’re doing it. Are you tired? Anxious? Bored? Sad? Lonely? This awareness is critical and a powerful tool when you want to change any maladaptive behaviors.

The next time you reach for your phone, think about why you're doing it: Do you need to contact someone or read an email, or do you just want an escape? If the latter is true, remember you can replace the behavior with a healthier one.

Here are three strategies that go beyond generic self-help and directly target the neurological and psychological roots of doomscrolling: 

1) The "Intentional Interruption" Technique:

The Problem: Doomscrolling often happens unconsciously. We pick up our phones with a vague intention (e.g., checking the time) and fall down the rabbit hole.

The Solution: Introduce intentional interruptions throughout your day. Even if you're not actively using your phone, leverage its reminder functionality. Set recurring alarms or calendar notifications throughout the day. When they go off, take a moment for a conscious check-in: "Was I about to engage in mindless scrolling? What productive thing could I be doing instead?" This conscious check-in will disrupt your subconscious scrolling and bring awareness to your actions.

2) The "Habit Disruption" Framework:

The Problem: Our habits often trigger thoughtless scrolling. For example, your brain has linked activities such as sitting on the couch or lying on your bed with phone use.

The Solution: Make it a point to use your phone only while standing. This breaks the neurological loop you’ve created. With time, the automatic association will disappear, and you’ll be able to sit or lie down without using your phone.

Temptation Bundling: Allow yourself to enjoy a guilty pleasure (e.g., doing a crossword)  when you're most likely to engage in doomscrolling (e.g., waiting in line or riding the subway).

3) The "Emotional Awareness & Regulation" Framework:

The Problem: We need to recognize or address the underlying emotions that drive us before we doomscroll. This lack of awareness can leave us feeling out of control and disconnected from our emotional state.

The Solution: Before reaching for your phone, pause and ask yourself, "What am I feeling right now?" Do a quick emotional check-in with yourself. Most of us aren't even aware of our emotions, but we need to recognize them and eventually let go of feelings that aren't helping us. This emotional awareness and regulation process can give you a sense of control and empowerment over your actions.

"Emotional Literacy" Practice: Find libraries of curated videos, newsletters, or books) that will deepen your understanding of emotions and develop healthier ways to process them. The easiest way is to visit Sol TV, which you can navigate based on your feelings. You’ll quickly be taken to videos that can boost your mood, help you learn coping mechanisms, or even relax.

Are you craving more brain-boosting tips? We've got you covered. Stay tuned for more insights on how to ditch bad habits and level up your emotional well-being.Were you forwarded this email? Click here to subscribe for free.

Along the Same Lines…

We love you,
Mona & The Sol TV Team ❤️

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