Are You Addicted to Scrolling? – Friederike Fabritius

Stuck in a scrolling spiral?
It’s not you – it’s your brain.

Constant scrolling can become an addiction. When trying to focus on the task at hand, some people find it almost impossible not to pick up their phone for a little check.
The dopamine hit it gives the brain can make it almost impossible not to, but there are effective strategies to overcome the scrolling spiral:

🛑 Remove the Trigger: Lock your device away when you need to focus. Turn off all notifications to minimize distractions.
🛑 Designate Activity Zones: Create specific areas in your home or office for different activities. For instance, implement a “no devices in the bedroom” rule or set up a cozy reading corner.
🛑 Crowd Out the Bad Stuff: Add activities to your calendar you want to prioritize. If you aim to be a more present parent, plan engaging 1:1 time with your kids, and leave your device at home or use a basic phone.
🛑 Enhance Focused Tasks: Make important tasks more enjoyable. Pair them with music or a nice cup of coffee – something that you get a bit of joy out of. Instead of relying solely on willpower, create a fun environment for the activities you want to focus on.
🛑 Limit Device Time: It’s essential to reduce time spent with your devices. Many have a setting where you can limit apps after a certain time, turn the screen to black and white in the evening, and other “digital wellness” options. Use these!

Want more brain-friendly tips?

Check out my Wall Street Journal bestselling book, The Brain-Friendly Workplace: Why Talented People Quit and How to Get Them to Stay. And if you felt inspired, please leave an Amazon review. I read every single one and would love to see yours there!

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