How to Stop Doom Scrolling!!!
(the exclamations are for me not for you, sorry 🙃)
One of my goals this year is to FINALLY stop just picking up my phone all the time to doom scroll!!
I realized that one reason we doom scroll is because we can’t think of another thing to do when we’re “not doing anything else” so I decided to make it easier for me to avoid just opening social media for no reason. Don’t get me wrong, I will still be on social a lot. Just actively choosing it instead of passively opening it at every small moment.
Here are some ways to hopefully stop doom scrolling that I’ve implemented:
1. Create a phone wallpaper that reminds you every time you pick up your phone what you could be doing instead of scrolling on social
Here’s mine and I’ve made a Canva template so you can easily create your own!
I also added a link on my home screen to my habit tracker in my Notion Life Planner so I can easily view and check off the daily habits I’ve set
2. Move around your social apps periodically (or take them off your home screen all together) so instead of subconsciously clicking on an app, you have to actively search for it
3. Have a dopamine menu or other list of things to do that will make you happy or improve your life more than just scrolling on social
I use the Self Care section in my All-in-one Personal Life Planner Notion Template
You can get the Self Care section with the All-in-one Personal Life Planner Notion Template
Includes the Self Care section along with organizing everything for your life in one place! Sections for Productivity, Travel, Food & Drink, Shopping, Entertainment, Memories, and Health
4. Turn on the focus settings on your phone. Only allow certain notifications and create custom home screens
I created my own custom app icons too cause I’m extra 🙃
5. If you feel like scrolling, try to prioritize opening apps that don’t make you feel as bad afterwards (ex: Pinterest, Substack, or Deepstash)
Obviously another solve is to delete apps altogether, but that’s not too realistic
Even with all of these in place, I still doom scroll…but I try to limit it and not be too hard on myself
