• Doomscrolling (4 of 7)

  • Jan 24 2025
  • Length: 3 mins
  • Podcast

Doomscrolling (4 of 7)

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  • Want more tips and tricks? (⁠click here⁠) Hi there, In our last lesson, we looked at mindfulness as a way to break the common doomscrolling habit. Today we’ll talk about the “stop” technique. Here’s how you break any bad habit: • Identify the behavior you want to change. We’ve targeted doomscrolling as our bad habit that needs to be broken. • Understand what triggers your bad habit. We’ve linked doomscrolling to a feeling of helplessness and anxiety that you try to alleviate by searching for more information. • Go slowly and make small changes that stick. This could involve taking small steps such as putting your phone down and limiting your screen time each day. • Spend time thinking about your bad habit before you actually try to change it. You may need longer than just a week before you’re ready to stop your bad habit. • Remind your future self to avoid bad habits. Try setting some reminders on your phone for times when you know you’ll be more vulnerable. Remind your future self why you’re trying to quit. • Find a better reason to quit. You know you need to stop doomscrolling because it makes you more anxious, what if you later decide that anxiety might be worth it to get the latest news? Instead, make your decision based on the fact that if you stop, you’ll have far more time with your friends and family. • Change your environment. If you make it even a little harder to mindlessly pursue your bad habit, you’re more likely to change. Store your phone in your desk instead of in your pocket so you have to consciously get up and walk over to the desk to scroll. • Coach yourself out of bad habits. Adam Dachis, Lifehacker alumnus, used his webcam to record his reasons for wanting to quit his bad habits. Every day, he’d make a new video coaching himself to change his habits. • Be kind and patient with yourself. Changing a bad habit isn’t going to happen overnight. If you mess up and find yourself doomscrolling again, don’t beat yourself up about it. Just start over and be patient. • Do a review if you have a bad habit relapse. Setbacks are normal, so you should expect to have a few. Make a plan to get yourself back on track and use your relapse as a way to better understand what happened and how you can avoid it the next time. • Create an “If-Then” plan. Habits are mindless behavior loops. A cue triggers your doomscrolling, then you get a “reward” when you perform that habit, so you keep doing it. An “If-Then” plan can help you to disrupt this cue-reward cycle. Keep your plan as simple as possible. • Train yourself to think differently about your habit. Even if you dislike your bad habit, you’re getting something out of it or you wouldn’t keep doing it. Whenever you catch yourself thinking positive thoughts about your doomscrolling habit, reframe them to remind yourself why you want to quit. One great technique to use along with these steps is the “stop” technique. Whenever you find yourself doomscrolling, actually say “Stop!” out loud. Then do it. Stop scrolling. Stand up and go into another room. Place your phone or other device into a desk drawer. Do some exercise. Make something creative. Take a walk. Do anything to break your concentration and get away from the scrolling. The trick is not just to stop doomscrolling, but to replace that behavior with something healthier, like exercising or doing something creative. This technique works quite well to break you of a bad habit and help you replace it with something better. #wupples #wuppleshealth #health #swipeleft #swipe #swiperight #swipeformore #swipeable #swipernoswiping #swipedright #SwipeAway #swipetoseemore #swipestar #SwipeIt #swipetrades #swiper #swipeacross #swipeup #swipeart #swipecomic #SwipeTheCard #swipewright #swipeforbefore #swipedrightbutlerjeeves #swipesmarter #swipestories #Swipe2Forgive #swipesmart #swipeys #swipes #Swipe4Angles #SwipeRightToSeeTheFun
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