Stopping point if you find yourself on your phone doomscrolling, procrastinating, or “stuck”
You can move to scroll in another space (if you haven’t gotten out of bed yet, move to the couch; if you haven’t left the house yet, you can sit outside)
You can make your current space more pleasant to scroll in (if it’s not possible to move spaces, open a window or light a candle in your space)
You can scroll while taking care of your body (change into clean clothes, scroll while brushing your teeth or washing your face, scroll while drinking water or having a snack)
You can stay on social media but avoid depressing or mindless content (try searching for fun facts, hobbies you’re interested in, or good news)
Hard mode: try just making the switch on your phone from short-form to long-form content (from dozens of short posts to an article, a fanfic, or an ebook; from TikToks/Reels/Shorts to a interesting or fun YouTube video, podcast, audiobook, or film) — this can be the first step in transitioning out of being “stuck,” because you can, for example, go on a walk while listening to an audiobook, fold clothes while watching a video, etc.
Expert mode: Set a timer for one minute and put down your phone. Do anything else. (Take deep breaths, go get a drink, pick up a book or craft.) If you can do this, aspire to two or five minutes and keep increasing your time away from scrolling. (Use your phone to play music, a podcast, or an audiobook if this prevents you from picking it up again)
Good luck! I hope you were able to make your scrolling a touch more cheerful today!
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