On average, an individual picks up their phone about 60 times a day, spending approximately 4 hours daily on it—equivalent to a quarter of their waking hours, assuming they sleep the recommended 8 hours.
Statistics on this subject are readily available due to the abundance of research conducted on us as users of smartphones, which have become an inseparable part of our daily lives. Sometimes, they have even become the central axis of our daily routines.
In this article, we focus on the phenomenon of "doom scrolling," its main causes, and common methods to combat it.
Doom scrolling can be defined as the act of endlessly scrolling through our phones without any specific goal in mind. While we would typically describe someone who performs repetitive, purposeless actions daily for hours as having a problem, we do this ourselves on our phones every day! We might even acknowledge that it's a problem, but either resign ourselves to the idea that we cannot confront it or fail to see it as an issue simply because everyone around us behaves the same way.
Why Can’t We Stop Looking at Our Phones?
Social media platforms—often the primary content we browse on our phones—are intentionally designed to keep users engaged for as long as possible. This is not a conspiracy theory but a fact acknowledged by former team members involved in designing these platforms, as documented in the Netflix film The Social Dilemma. It is also supported by hundreds of research papers studying social media users.
These platforms exploit our brain's reward system, particularly our ability to predict rewards (Reward Prediction Error), which operates in three possible ways:
1. Matching the expectation: The reward aligns with expectations.
2. Falling short of expectations: In this case, dopamine levels (commonly referred to as the “happiness hormone” or “reward hormone,” albeit somewhat simplistically) drop below baseline levels, reducing the likelihood of repeating this experience in the future.
3. Exceeding expectations: Here, dopamine levels surge above baseline, increasing the likelihood of repeating the experience or behavior in the future.
Social media exploits our reward prediction mechanism by employing variable reward systems. In other words, you keep scrolling, hoping to find that one post or video that entertains or engages you, temporarily boosting dopamine levels. But over time, dopamine levels inevitably return to baseline, prompting you to refresh your feed in search of another dopamine surge.
The Negative Effects Are Far Worse Than We Think
The negative consequences of doom scrolling extend far beyond wasting time. Even though that alone is serious enough—it is literally one’s life being spent—it’s often only realized in hindsight. Here are some scientifically proven negative impacts:
1. Reduced Gray Matter Density in the Brain: Research suggests that doom scrolling may alter brain structure and function, leading to a reduction in gray matter density. The gray matter in the brain plays several critical roles:
- It is essential for sensory perception of the world around us.
- It resides in the motor cortex, helping control muscles and voluntary movements like walking and writing.
- It also participates in emotional regulation through areas like the amygdala.
2. Weaker Social Connections: Ironically, platforms called “social media” have impaired our real-world social skills. This isn’t merely due to spending excessive time online but also because research indicates that individuals who spend most of their time on these platforms have a reduced ability to read facial expressions and emotional cues due to limited face-to-face interactions.
3. Diminished Concentration: Most social media users can attest to their declining ability to focus on tasks unrelated to social media—or even on one platform at a time! This fragmented attention often extends to daily life, with users jumping from one activity to another without achieving meaningful results, or worse, constantly returning to their phones instead of engaging in other activities.
What’s the Solution?
Ask yourself: Why do you want to reduce your social media usage? Writing down these reasons can serve not only as motivation to persist in limiting your use but may eventually lead you to quit entirely, especially if you’re using it without any meaningful purpose.
Here are some practical steps to curb doom scrolling:
1. Set Specific Times:
Allocate a fixed amount of time daily for social media use (e.g., 30 minutes). Most apps now allow you to set daily time limits. Additionally, consider assigning a specific time of day for this activity—preferably after completing your most important tasks and away from bedtime or waking hours.
2. Turn Off Notifications:
Disabling notifications can reduce the temptation to constantly check your phone. You can silence specific app notifications or mute them for set periods.
3. Remove Apps from Your Phone:
If you find yourself overusing social media, consider deleting these apps from your phone or logging out to make them less accessible.
4. Engage in Beneficial Activities:
As the saying goes, “An idle mind is the devil’s workshop.” Use your time to learn new skills that can benefit your daily or professional life. If you’re a student, this is an ideal time to develop abilities that may not fit into your schedule after graduation.
By following these steps, you can begin to reclaim your time and mental well-being.
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