curbing the habit of doom scrolling
Here is your Wednesday Wellness tip:
Are you familiar with the terms "doomscrolling" or "doomsurfing"? Doomscrolling is when you are constantly scrolling through online news feeds, especially negative or distressing ones, without taking a break or seeking out positive content. It’s sort of like falling down a digital rabbit hole and is often characterized by an overwhelming feeling of needing to stay updated on the latest news, even if it leads to anxiety, sadness, frustration, or anger. It is also one of the biggest habits we have that impedes our digital wellness.
One of the most effective ways to regain control over our tech devices is by introducing what I like to call technology speed bumps. Just like actual speed bumps, these tips will help you slow down and give you a healthier relationship with your devices:
1.) Set boundaries or “localize your behaviour”: Localizing your behaviour means limiting your behaviour to a specific time and place. You can do this by limiting screen time, turning off non-essential push notifications during certain hours to avoid constant disruptions.
2.) Set digital detox periods: Take designated breaks from your devices and social media by setting specific hours in your day where you completely disconnect. This will give time back to you so you can recharge. The best way to do this is by switching your phone’s display from colour to grayscale – this will make your phone look like a Xerox copy and very unattractive. You can do this by going to Settings > Accessibility > Color and motion.
3.) Pause and ask yourself the 3 W’s (aka WWW): What For? (Goal) Why Now? (if it’s unproductive)...What Else? (could I be doing)
4.) Reflect on your technology use: Regularly reflect on your digital habits and its impact on your overall well-being. When you pick up your phone, notice how you feel and how your mood is affected. This is a CBT technique called thought-stopping which is sometimes used to address obsessive or anxious thoughts. Just like if you have difficulty turning off a thought, (or in this case, putting your phone down), literally imagine a red traffic light or a stop sign. This can help curb your behaviour and help you put your phone away more often. Paying attention to this and checking in with yourself will allow you to become more aware of how technology affects your mood, productivity, and relationships, and help you make more intentional choices based on these reflections. On my website I have a digital mindfulness handbook with journal prompts that will help support you on your journey towards digital wellness, which you can find under “Resources”.
Bonus tip: Follow individuals and sources that are positive, that inspire and educate you, and curate your digital environment accordingly.
This is your life – what do you want to pay attention to?
~Kate
