I’ve been acutely aware for a long time that doomscrolling made me anxious. Still, constantly scrolling through disturbing content on my phone was a habit I couldn’t break.
If I was waiting in line at my local coffee shop or wind down in bed at night, I found myself unable to resist reaching for my phone, seemingly on autopilot.
There was a positive intention behind this: I wanted to feel informed about the world around me. But the constant influx of updates about ongoing criminal trials, natural disasters, and mass casualty events left me with a pretty negative outlook.
Studies have repeatedly shown that doomscrolling takes quite a toll on both of us mental and physical well-beingwhich contributes to increased stress, anxiety and fatigue.
So I set myself one rule: every time I had the urge to open Instagram, I did my best to learn one little thing instead. I call them ‘micro-curiosities’.
Here’s how it unfolded – and why this is a change I want to stick with.
I started by making a list of things I’m interested in
This summer I learned to grow basil. Rebecca Strong
To make the experiment as seamless as possible, I created a list of topics and activities that I was interested in but didn’t know much about or had never gotten around to exploring.
The goal was to give myself a “menu” of ways I could follow my curiosity with little effort, whether that meant trying something different, learning something new, or simply paying a little more attention to the world around me.
As soon as I realized I’d opened a social media app, I could pull up my list of options instead of wasting time brainstorming what to do.
I thought it would be similar to how I was more likely to go for a morning run if my workout clothes and sneakers were laid out ahead of time, or eat a healthy meal if it was prepared ahead of time. This “menu” of ideas might help me reduce the friction that might get me back to scrolling on social media.
For example, I’m craving Caprese salads this summer, so learning how to grow fresh basil at home was at the top of my list. I also included a goal to expand my vocabulary and look up the “word of the day” on Merriam-Webster, read a memoir, and get outside at least once a day.
In the first days of my experiment, I often started scrolling Instagram without thinking about my plan to replace this habit. It was a lot like learning to meditate; with practice I was able to pull myself back to the present more quickly and easily.
On day three, it only took me a few minutes to realize I was doom scrolling, close the app, and revisit my list of topics to explore.
The experiment freed up more time to do the things I like
I have mapped out new walking routes in the city. Rebecca Strong
I know that doomscrolling – and repeatedly exposing myself to negative news – can stress me out. So I made it a point to pursue replacement activities that did the opposite.
For example, I know there are many scientifically substantiated benefits to spend time outdoors, so one of the activities on my list was researching new routes for stroller walks with my son.
On the route we ultimately chose we passed one of those charming “little free libraries‘ where I picked up a new book to read with him. One micro-curiosity led to another.
Speaking of reading, I found that spending less time on my phone gave me time to delve into the hobbies I love.
I felt like reading Lena Dunhams new memoir, ‘Famesick’, for months – but I kept putting it off. I told myself I didn’t have enough time as a new mom working full time. This micro-curiosity experiment proved me wrong.
A new habit made me feel happier when I used my phone. Rebecca Strong
A few minutes here and there on social media may not seem like much, but between morning and evening this can easily add up to half an hour or more.
When I replaced the doom scrolling with reading just one page of the book, I had almost finished an entire chapter by the end of the day. And when I checked my screen time report, my daily average was 44% lower than the week before.
Learning new things is great for my mental health
Even small things – like trying a new recipe – have brought me joy. Rebecca Strong
Social media use has been linked to the brain dopamine-driven reward systemwhich plays a role in motivating us to continue seeking pleasurable experiences.
Part of the reason we can’t seem to stop scrolling is the element of surprise: you’re privy to an endless feed of new content, new information, and unpredictable rewards.
But I was pleasantly surprised to find that trying a new recipe or learning a new song on the piano felt just as satisfying. It turns out that these activities can also give me a dopamine boost.
Better yet, these micro-curiosities didn’t leave me feeling anxious, disappointed, or overwhelmed. And if that’s not enough motivation to ditch doomscrolling for good, I don’t know what is.
