How to Escape the Social Media Scroll

Print Friendly, PDF & Email

You’re on your phone, scrolling through your feed, and suddenly an hour has gone by. How did this happen? How did a five-minute Facebook check turn into a 60-minute mind number?

The fact is that it is far too easy to fall into the social media scroll. Those minutes spent aimlessly clicking through apps take a big hit on your productivity. In this guide, we’ll show you some ways to escape the scroll and feel more productive throughout the day.

Figure out Why You’re Scrolling

Is it because you’re bored, or are you avoiding a task you have to do? If it’s a matter of procrastination, find something that will get you motivated. Reward yourself for a job well done with a special treat or a spa night. Write down your to-do list on a sheet of paper so you can physically mark off your accomplishments. That makes a job well done that much more satisfying.

Set a Timer…Seriously

If you frequently lose track of time on social media, set a timer or an alarm for yourself. This will stop you from getting in the habit of “just five more minutes” or “just one more video.” When the buzzer sounds, close the app and do something else.

Schedule Times for Checking Social Media

A great way to curb social media addiction is to put yourself on a schedule. Say that you’re only going to check your accounts when you wake up in the morning and after you get off work. Limit your access to only one device so you are not tempted to get on throughout the day. If you can only access social media through your home computer, you won’t get on at work.

Find New Ways to Occupy Your Mind

Most social media scrolls come from pure boredom. You don’t feel like watching TV or doing a certain task, so you hop online to see what people are doing. Look for something else that will engage your mind, like a good book to read or a fun board game. If you like doing puzzles, get out a puzzle and turn on a show to watch in the background. This may not directly add to your productivity, but it will keep you from falling down the rabbit hole.

Work on Your Underlying Issues

If the scrolling is the result of social media addiction, you need to address the underlying issues. Social media addiction can lead to depression, anxiety, low self-esteem, and a slew of other consequences. On top of that, it can make you less productive, which will fuel the other emotions you’re experiencing.

Social media addiction is all-too-common in the modern world, but that doesn’t mean you have to be a victim to it. At Urban Balance, we have helped countless people just like you overcome social media addiction, anxiety, depression, and other issues in their lives. To learn more about our counseling services, call (888) 726-7170. We offer free therapy consultations, and the entire process is confidential.