How to Stop Scrolling: Tips from a Behavior Change Expert

It’s happened to all of us. It’s late at night. You promised yourself you’d go to bed early today, and yet there you are, doom scrolling on your phone, getting the little TikTok indicator that tells you, “Hey, you’ve been at this for a while. Shouldn’t you go to bed?” and you’re just ignoring that.

 

 I’ve been there too, but I happen to be a PhD-level behavior change expert. In this video, I’m going to give you 10 of my very favorite tips to put down your phone, stop scrolling, and actually go to bed.

 

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https://youtu.be/h7BCuNp9txs

Stop Scrolling Tip 1: Refocus Yourself on When You Will Scroll

Many people come to us at Body Brain Alliance seeking change, and one of the changes they want help with is reducing their social media usage. Here’s the thing: we know from behavior change research that an approach-focused goal, what we’re moving towards, is more powerful than an avoidance-focused goal, what we’re moving away from. Instead of focusing on staying off your phone, plan specific scroll times throughout your day. For example, give yourself 30 minutes of scroll time in the morning when you’re drinking your coffee and another 30 minutes to an hour after you’re done working.

 

Stop Scrolling Tip 2: Plan Activities for Scroll-Free Times

Plan something for the time when you normally scroll if you don’t want to scroll during that time anymore. For example, in the evening, instead of scrolling, consider playing video games or taking a relaxing bath where your phone is on the opposite end of the room. Planning specific fun activities for those moments you normally dive into your phone will help you stay away from it.

 

Stop Scrolling Tip 3: Understand Why You Scroll

Think about why you are so driven to scroll in the first place. Scrolling can fulfill various needs, such as seeking connection or reducing anxiety. Your plan for replacing scrolling should be based on what need you are fulfilling when you’re on your phone. If the need is social connection, try calling a friend. If it’s to reduce anxiety, try something like coloring that distracts you similarly.

 

Stop Scrolling Tip 4: Rig Your Environment for Success

Rig your environment for success during the times that you don’t want to be on your phone. For example, create a specific place where you will put your phone during those times. This physical reminder helps keep your phone out of reach and out of mind.

 

Stop Scrolling Tip 5: Leverage Technology

Leverage technology to help you manage your phone usage. iPhones have settings that allow you to restrict app usage at certain times. For more control, consider using apps like Opal that can lock you out of distracting apps like Instagram and TikTok at designated times.

 

Stop Scrolling Tip 6: Do a Social Media Fast

Consider doing a social media fast or cleanse at some point during the month. Taking specific designated periods off from social media can help reset your relationship with your phone. For example, take 48 hours off social media every Friday or consider a longer break like a month.

 

Stop Scrolling Tip 7: Tap into Your Future Self

Think about the person you want to be in the future. Consider how your future self’s relationship with their phone differs from yours right now. If you need guidance, check out the Future Self Map masterclass to identify the habits and values of your future self.

 

Stop Scrolling Tip 8: Track Your Progress and Celebrate

Track your progress and celebrate your successes. Celebrating and focusing on what’s going well is a key strategy in behavior change. Remember, it’s not easy to overcome the addictive nature of social media, so celebrate your wins.

 

Stop Scrolling Tip 9: Hold Compassion for Yourself

Hold a ton of compassion for yourself. It’s normal to feel frustrated about spending too much time on social media. Forgive yourself for past behaviors and approach the change with neutrality and curiosity. This mindset will help foster healthy and sustainable change.

 

If you want reminders about getting out of your phone and into your life, check out this blog from Coach Jimena for a great perspective. Otherwise, I’ll see you next time!.