We have all been there. You tell yourself I will scroll for a little bit then go to sleep ready for work… after what feels like a few minutes you look at the time and it has been 3 hours and now its 1 AM. Well I’m glad you’re here as I am looking forward to share the 6 ways that helped me stop doom scrolling!

1. ScreenZen - The Best App

ScreenZen is an app on both Android and IOS that allows you to track how long you spend on an app. The ScreenZen team has created many more features to help you fight this plague, these include;

• Delay Opening - This will make you realise that you don’t really want to scroll you’re just doing it out of habit. This is great if you have that one app you turn on the second you are bored.
• Interrupt Scrolling - This feature is great as it’s similar to the previous one where it is a wake up call in the midst of you scrolling.
• Goal Based - When you first download the app and configure it, the app will ask you if you want to set a goal like 3 times a day each time for a maximum of 5 minutes. This surprisingly has the same effect as Duolingo where you don’t want to lose the streak you have been building.

Feel free to give it a try on Google Play Store and the App Store. Alternatively see the link below;

https://www.screenzen.co/

2. Mental - The Best Long-Term

This method relies on just testing your discipline to stop. This is by far the hardest way to stop doom scrolling as it’s the equivalent of quitting cigarettes without anything to help with cravings, however this method is by far the best as a long term solution as that discipline building will come useful in life very frequently.

If you want to go about this method I highly suggest writing on a piece of paper your goal whether that would be; no opening the app, not scrolling without thought or just limiting yourself to a few times a day.

Place this piece of paper in a spot you commonly view so you can make sure you follow your goal. The paper has been a proven method as it has backed research that says if you write down your goals you are more than 42% likely to actually reach them.

3. Shift - The Best Alternative

Shifting from short term content to another app to relieve boredom is one of the best solutions you can do. I personally would suggest shifting to an app that can enrich your life, you could really go for any app all the way from Brain Teasers to Podcasts. This method will take a lot of trial and error to make sure you find something that will tickle your fancy.

For example;

• Lumosity - app.lumosity.com - This is a very simple brain teaser app that will give you 3 puzzles from their catalogue of games. They pride themselves in data analysis of your skill as well as the simplicity of their games.
• LinkedIn - linkedin.com - The business social media. Although many people joke about how it’s the “boring” social media, you can get some content catered to yourself like entrepreneur’s advice, communication advice and even just basic news. I personally chose this as I use it to network anyway.
• Spotify - spotify.com - I don’t think I need to introduce the world’s largest audio app on the world, however the one feature that is great for substituting short form content are the podcasts on there. I personally suggest Entrepreneurs on Fire with John Lee Dumas, great host that interviews an entrepreneur each day of the week!

4. Hobby - The Fun Solution

One of the healthiest solutions, just do one of your hobbies. It is that simple. Whether this is physical or not does not matter. The reason most people doom scroll is because is because you get rewarded with dopamine by doing no work at all. This feels great in the short term as you stop being bored however after months or even years, can cause you to find it difficult to do anything that takes effort.

If you are one of those people that don’t have any hobbies, here’s some examples you can do today;

• Personal Project - Start working on your future by either creating a business you have been to scared to proceed with or research some skills / topics you’re keen to learn about.
• Working Out - This one is very simple, even just with your own body weight, also called calisthenics, very good for you and some skills are very impressive to learn like the front lever or the planche.
• Seek Change - See what you want in your life to change, whether this is your job, your industry or even something about yourself. Do some research into it and make a plan how you will make that happen.

5. Competition - The Group Solution

Whether you have a group of friends that all want to quit short form content or just one of your friends, propose an idea where you all uninstall the app or limit your usage of it and make a bet for it. If you’re competitive this solution works wonders, if you’re not competitive however this one will flop fairly quick.

One that I recently set up with my girlfriend is the first person to watch a reel on Instagram loses and the winner gets to organise an entire day that the other person has to do with them, very fun and because I am very competitive I have won!

6. Uninstall - The Last Resort

When it comes to making sure you stay productive this is by far the best thing. No-one wants to get rid of social media as people often use it to stay in touch with peers and family, but if it’s between staying productive and doom scrolling… I think you know what you should choose. Your friends and family will be very supporing of this and will be happy to change to a different texting app.

Social media is horrible but the fear of missing out is even worse. I hope you manage to break your cycle and work towards your passions and career! Make sure to sign up for our weekly newsletter to get your weekly dose of motivation and tips on self-help!

Yours Truly,

Szymon