Ever feel like you just can't stop scrolling? Like your phone is glued to your hand? You open it to check one thing, and then BAM! An hour is gone. You're watching videos, looking at posts, and reading comments. It's like a rabbit hole you can't climb out of.

Someone online wrote, "I ruined my life. Thanks to the internet." They felt like they wasted years online and missed out on real life. Maybe you feel a bit like that too? It's okay, you're not alone. Lots of people feel stuck in the online world.

But guess what? It's not too late to change! You can get your life back. It starts with understanding how the internet pulls us in and what we can do about it.

Think of the internet like a big storm of information. It's always coming at you – news, messages, videos, everything! It can be hard to find calm in this storm. But you can learn to be mindful, even when you're online. Mindfulness is like finding a peaceful spot in the middle of the storm.

Mindfulness means paying attention to what you're doing right now, without getting too caught up in your thoughts. When you're online, it means being aware of why you're there and how you feel. Are you scrolling just because you're bored? Or are you looking for something specific?

Being mindful online can help you:

• Feel calmer: Less stress from constant notifications and updates.
• Focus better: More attention for things that matter, like work or hobbies.
• Use your time well: Less time wasted on mindless scrolling.

It's like taking a deep breath in the middle of a busy day. Mindfulness can help you use the internet in a way that's good for you.

Spot the Triggers: What Makes You Scroll?

Why do we scroll so much? It's not just because the internet is interesting. There are things that trigger us to pick up our phones and start scrolling without even thinking about it.

One big trigger is boredom. Waiting in line? Phone. Quiet moment at home? Phone. Feeling a little down? Phone. It's easy to reach for our phones when we're not busy or feeling a bit blah.

Another trigger is stress. Life can be tough! Work, school, family stuff – it all adds up. Sometimes we scroll to escape stress. But guess what? Scrolling can actually make stress worse! It's like eating junk food when you're sad – it feels good for a minute, but then you feel worse later.

Think about doomscrolling. That's when you keep scrolling through bad news and negative stuff online. It can make you feel really down and anxious. Our brains are wired to look out for danger. When we see bad news, our brains pay attention. But too much bad news can be harmful.

Why does scrolling feel good at first? It's because of something called dopamine. Dopamine is a chemical in your brain that makes you feel pleasure. When you see something new or interesting online, your brain releases a little bit of dopamine. It's like a little reward! This makes you want to keep scrolling to get more of that good feeling.

But here's the catch: this good feeling doesn't last. And the more you scroll, the more you need to scroll to get that same feeling. It's a cycle that's hard to break.

To stop mindless scrolling, you need to spot your triggers. Think about when you usually start scrolling. Is it when you're bored? Stressed? Lying in bed? Once you know your triggers, you can start to make a change.

Start Small: Easy Ways to Cut Back on Screen Time

Cutting back on screen time doesn't have to be a huge, scary thing. You can start with small, easy steps. Think baby steps, not giant leaps!

Here are some ideas to get you started, inspired by tips from Beachbody and Basis Health:

1. Be Aware: Pay attention to how much time you're spending on your phone. Most phones have a screen time tracker. Check it out! Seeing the numbers can be a real eye-opener.
2. Set Limits: Use your phone's settings to set daily time limits for certain apps. Start with your biggest time-wasters – maybe social media or games. When you reach your limit, the app will close.
3. No Phones Before Bed: Charge your phone outside your bedroom. Use an old-fashioned alarm clock instead of your phone. Blue light from screens can mess up your sleep. Give your brain a break before bed.
4. Phone-Free Zones: Make some places in your life phone-free zones. Like the dinner table, your bedroom, or during family time. This helps you be present in the moment.
5. Turn Off Notifications: Do you really need to know every time someone likes your post or a game wants you to play? Turn off notifications for apps that aren't important. Less pings and buzzes mean fewer distractions.
6. Put Your Phone Away: When you don't need your phone, put it out of sight. In a drawer, in your bag, in another room. Out of sight, out of mind!
7. Grayscale Mode: This might sound weird, but try turning your phone screen to grayscale (black and white). Colors make apps more appealing. Grayscale can make mindless scrolling less fun.
8. Mindful Scrolling: If you are going to scroll, do it on purpose. Ask yourself, "Why am I opening this app? What do I want to do?" Scroll with a goal, not just to fill time.

Pick one or two of these tips to start with. Don't try to do everything at once. Small changes can make a big difference over time.

Find Fun Things to Do Offline

One reason we scroll is... well, what else is there to do? If you're bored, your phone is right there, ready to entertain you. But there's a whole world of fun stuff to do offline! Think about what you used to enjoy before you spent so much time online.

Here are some ideas for offline fun, maybe some of these are things other people your age like to do:

• Get Moving: Go for a walk, bike ride, or hike. Play a sport. Dance to your favorite music. Exercise is good for your body and your mind!
• Get Creative: Draw, paint, write, play music, build something, cook or bake something new. Use your hands and your imagination.
• Connect with People (in person!): Hang out with friends or family. Have a real conversation. Play a board game. Go to a coffee shop. Human connection is super important.
• Explore Nature: Go to a park, garden, or forest. Look at the trees, flowers, and animals. Nature is calming and beautiful.
• Learn Something New: Read a book, magazine, or newspaper (yes, paper ones!). Visit a museum or library. Take a class. Expand your mind.
• Help Others: Volunteer for a cause you care about. Help a neighbor. Kindness is good for you and for others.
• Relax and Recharge: Take a bath, listen to music, meditate, or just sit quietly and do nothing. Give yourself permission to relax.

Make a list of offline activities you enjoy or want to try. When you feel the urge to scroll, look at your list and pick something fun to do instead. It might feel weird at first, but you might be surprised how much you enjoy being offline!

Tell Your Friends: Get Support to Reach Your Goals

Trying to change habits is easier with support. Think about telling your friends or family about your goal to cut back on screen time. You don't have to do it alone!

Why tell people? Because studies show you're more likely to reach your goals if you have support. It's like having a team cheering you on.

Here's how friends can help:

• Accountability: Tell a friend your goals and ask them to check in on you. Knowing someone is asking can help you stay on track. You can even send weekly updates to each other.
• Encouragement: Friends can cheer you on when you're doing well and encourage you when you slip up (more on that later!).
• Ideas and Activities: Your friends might have fun ideas for offline activities. You can do things together that don't involve screens.
• Understanding: If your friends know you're trying to cut back on screen time, they might be more understanding if you don't reply to texts right away or if you suggest doing something offline instead of just chatting online.

You can even make it a group challenge! See who can cut back on screen time the most, or who can go the longest without checking social media. Make it fun and supportive, not competitive.

If you're feeling down or stressed, talking to a friend is way better than just scrolling. TikTok's safety center reminds us that reaching out to friends can help when you're struggling. Friends can listen, offer support, and help you feel less alone.

So, talk to your friends! Let them know you're working on your screen time habits and ask for their support. You might be surprised how much it helps.

FocusPledge: Your Tool to Stay on Track

Want a tool to help you cut back on screen time? Check out FocusPledge! It's an app designed to help you take control of your phone use.

FocusPledge can help you:

• Block Apps: You can block distracting apps like social media, games, or news apps. Choose the apps that tempt you the most and block them when you need to focus.
• Set Schedules: Set times for "focus sessions" when certain apps are blocked. Perfect for work, study, or family time.
• Use Pomodoro Timer: Work in focused bursts with short breaks. This can help you stay productive without getting burned out.
• Set App Limits: Limit how much time you spend on certain apps each day. Once you hit your limit, FocusPledge will block the app.

Think of FocusPledge as a helpful coach for your phone. It's there to gently remind you of your goals and help you stick to them. It's not about being perfect, it's about making progress.

You can customize FocusPledge to fit your needs. Create different block lists for work, relaxation, or sleep. Get reports on your screen time to see how you're doing. Track your focus streaks to stay motivated.

If you're serious about cutting back on screen time and getting your life back, FocusPledge could be a really useful tool. Give it a try!

Be Kind to Yourself: It's Okay to Slip Up

Changing habits takes time and effort. It's not always a straight line up. There will be days when you slip up and scroll more than you planned. Guess what? That's okay! Don't beat yourself up about it.

It's important to be kind to yourself. Think of it like learning to ride a bike. You probably fell a few times before you got it. Cutting back on screen time is the same. There will be bumps in the road.

If you have a day where you scroll too much, don't think, "I failed! I'm giving up!" Instead, say to yourself, "Okay, that was a slip-up. Tomorrow is a new day. I can get back on track."

Kindness is powerful, especially kindness to yourself. When you're kind to yourself, you're more likely to keep trying, even when things are tough. Being hard on yourself just makes you feel worse and more likely to give up.

So, if you slip up, just:

1. Notice it: Acknowledge that you scrolled more than you wanted to.
2. Don't Judge: Don't call yourself names or feel guilty.
3. Learn From It: Think about what triggered you to scroll. Was it boredom? Stress? Tiredness?
4. Get Back on Track: Remind yourself of your goals and keep going.

Every small step you take to cut back on screen time is a win, even if you have some slip-ups along the way. Be patient with yourself and celebrate your progress, no matter how small.

See How Good Life Can Be Offline!

It might be hard to imagine life with less internet. We use it for so much! But guess what? Life offline can be really good. Like, really, really good.

Think about it: when you're not constantly looking at a screen, you have more time and energy for other things. Things that can make you happier and healthier.

Imagine:

• Better Sleep: No more blue light messing with your sleep. You wake up feeling rested and ready to go.
• More Focus: You can concentrate better at work or school. You get things done faster and feel more accomplished.
• Stronger Relationships: You're more present when you're with people you care about. You have deeper conversations and more fun together.
• Less Stress: Less news, less social media drama, less FOMO. You feel calmer and more peaceful.
• More Time for Fun: More time for hobbies, adventures, and things you actually enjoy. You rediscover what makes you happy offline.

Some people worry that if they're not online, they'll miss out. FOMO – fear of missing out – is real. But what are you really missing out on? Maybe endless scrolling and comparing yourself to others online?

What if, instead, you started focusing on JOMO – joy of missing out? Joy of missing out on the digital noise and focusing on what's real and important in your life.

Millions of people around the world don't have regular internet access. And guess what? Many of them think the internet would be helpful. The internet can be great, but it's not everything. Life existed – and thrived – long before the internet!

Try spending more time offline and see how it feels. You might just discover a whole new world of good things waiting for you.

Ready to get your life back, Sam? Start small, be kind to yourself, and remember all the good things waiting for you offline. You got this!

References

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Salamon, M. (2025). Doomscrolling dangers. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers

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Beachbody. (n.d.). 19 Easy Ways to Cut Back on Your Screen Time. https://www.beachbodyondemand.com/blog/how-to-reduce-screen-time

Basis Health. (n.d.). 12 Proven Strategies to Reduce Screen Time. https://basishealth.io/blog/12-proven-strategies-to-reduce-screen-time

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TikTok. (2025). Well-being guide. https://www.tiktok.com/safety/en/well-being/

FocusPledge LLC. (2025). FocusPledge: Less Screen Time. App Store. https://apps.apple.com/ai/app/focuspledge/id6670452224

Layne, J. (n.d.). Kindness Statistics. Medium. https://medium.com/statistic-hub/kindness-statistics-c98aeec8098e

Tokyo. (n.d.). Unplug to Recharge: Embracing Digital Detox for Mindful Living. Medium. https://medium.com/beautiful-life-101/unplug-to-recharge-embracing-digital-detox-for-mindful-living-85c69de948cf

Statista. (2020). Global offline population who think internet would benefit them 2020. https://www.statista.com/statistics/1131966/share-offline-population-internet-benefit/

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