Introduction
It doesn’t take much to find ourselves falling down the same rabbit hole again and again – endless scrolling, hours lost in a blur of content. Eventually, we’re left with that familiar feeling of frustration and even disgust. We know this habit isn’t just eating up our time – it’s affecting our minds, pulling us away from our bodies, our goals, and the lives we actually want to lead.
But going cold turkey doesn’t work for everyone. And truthfully, it’s rarely a long-term fix. It’s also worth remembering that social media isn’t the villain here. The real issue lies in how we engage with it. It’s important to know that we do have agency. With a mindful approach, we can use these platforms in ways that feel fulfilling and satiating, rather than draining.
Recognising the Signs of Digital Overload
On average, we’re spending 5 to 7 hours a day on our phones—and if our jobs involve screens, that number’s probably higher. But it’s not just the time that’s an issue. All this scrolling messes with our focus, brain function, and overall health. No wonder it starts to feel like an addiction.
We’ve likely noticed the signs: bad posture, feeling overwhelmed, wrist or neck strain, and that drained feeling after spending hours online. But it’s more than physical.
Studies, including one from the American Psychological Association, link excessive social media use to anxiety, depression, and low self-esteem. Constantly comparing ourselves to idealised versions of others’ lives can leave us feeling inadequate without even realising it.
Now, imagine if even a little of that screen time went towards something that actually added to our lives. Instead of settling for those quick dopamine hits – the kind that felt good for a few minutes, but left us feeling empty afterwards – we could do things that lifted us up: moving our bodies, spending time with people we cared about, or simply being present in the moment. It doesn’t have to be a huge shift – even small changes can make a big difference.
Why We Keep Falling Into the Same Patterns
It’s important to pause and reflect on why we get caught in this cycle in the first place. While everyone’s reasons may differ, here are a few common factors that could be driving this behaviour:
Revenge bed time procrastination: Staying up late scrolling through social media or binge-watching shows often comes from feeling like we don’t have enough control or personal time during the day. When the day feels packed, it’s easy to reclaim that lost time at night with devices. While unwinding this way isn’t necessarily bad, being intentional about it can help us rest better and feel more in control overall.
Lack of Energy After Work: Feeling drained after a long work day makes mindless scrolling an easy escape. It doesn’t require much effort, and the quick bursts of entertainment give the illusion of relaxation. But instead of truly recharging, this habit can leave us feeling even more depleted
Craving Connection: When real-life interactions feel unfulfilling, it’s convenient to turn to social media for a quick sense of connection. Scrolling through updates, liking posts, or sending messages can feel like socialising, but it often lacks the depth and warmth of face-to-face interactions. Over time, this can leave us feeling even more isolated, despite being constantly ‘connected.’
Boredom: The feeling of boredom feels so unfamiliar now that we may not even recognise it when it hits. The moment there’s a lull – waiting in line, pausing or sitting idly – our instinct is to reach for our phones. But constantly avoiding boredom this way leaves little room for creativity, reflection, or simply being present.
Simple Ways to Practise Mindfulness in a Digital World
Time away from screens is the easiest way to begin, but there are plenty of simple steps to stay mindful while still using technology.
- Setting Boundaries Around Screen Time
Create specific times in theday to put devices down—like during meals or an hour before bed. This helps in staying present and gives our minds a break from constant stimulation.
- Taking Breaks Throughout the Day
Stepping away from our screens every hour, even if it’s just for a few minutes, can refresh our mind and improve focus. Stretch, take a deep breath, or look outside. .
- Auditing Our Feeds
Unfollowing accounts that drain our energy or make us feel inadequate. Instead, it’s important to fill our feeds with content that inspires, educates, or brings us joy. A thoughtfully curated feed makes scrolling more meaningful and less mindless.
Check out our guide on learning something new everyday
- Making a Joy List
Writing down activities that genuinely make us happy – like reading, cooking, or catching up with a friend – is a great reminder of all the fulfilling things we can do offline. It’s.
- Turning Off Non-Essential Notifications
Constant pings and alerts can pull our attention away from the present moment. Instead, we can switch off notifications for apps that aren’t urgent to engage with devices on our own terms.
- Practising Single-Tasking
Instead of juggling multiple tabs, apps, or conversations, we must focus on one task at a time. Whatever we’re doing, we should give it our full attention. This is a simple but powerful way to stay grounded.
How Digital Mindfulness Can Elevate Quality of Life
Practising digital mindfulness can significantly enhance quality of life, both personally and professionally. When we’re mindful of our digital habits, we’re more present and engaged, which naturally boosts our productivity and focus. Minimising distractions allows us to complete tasks more effectively, with greater satisfaction.
By setting clear expectations and boundaries, we canfoster more open, transparent discussions, which enhances collaboration and teamwork within organisations.
In leadership roles, modelling healthy technology habits is key. Demonstrating mindful tech use like setting boundaries around emails, taking regular breaks from screens, and prioritising tasks sets the tone for the team. Encouraging open conversations about work-life balance and digital wellbeing helps create a supportive environment, making it easier for others to adopt healthier digital habits.
Conclusion
The next time we catch ourselves stuck in that cycle of swipes and taps, it’s important to pause for a moment, recognise the desire to repeat the same behaviour and ask ourselves if this is really how we want to spend our time?
It will take time and practice, but once we ease into the process, it’ll start to feel more natural. This isn’t just a surface-level change – we’re reshaping how we live and connect with the world. Breaking free from the pull of infinite scrolling isn’t easy, but it’s definitely possible.
At SoulSensei, we offer resources and guided practices to support your journey toward relaxation and inner peace. By making relaxation a daily ritual, you can create a more balanced, fulfilling life.
Sources
- World Economic Forum. “7 Tips for a Healthier Relationship with Your Phone.” World Economic Forum, 4 Apr. 2023.
- EWM. “Why We Keep Scrolling: The Psychology Behind Infinite Feeds.” EWM Swiss, EWM.
- “Practise Digital Mindfulness.” Becoming Who You Are, Becoming Who You Are.
