6 Ways to Overcome Your Mindless Scrolling Habit

You might wake up to the sound of your phone and scroll through Instagram or Twitter before realizing you’ve been doing it for 30 minutes.

Mindless scrolls continue in the office as you flip through papers in meetings, and before you know it, your workday is over and you’ve accomplished almost nothing. The ability to control your attention these days is a superpower. Here’s how to get your productivity back.

1. Understanding Your Smartphone Habits

Noticing this behavior is the first step in limiting your scrolling habits. Pay attention to when and why you feel the urge to scroll. Do you feel the urge to use your phone every time you see it, or is it triggered by external cues, such as an incoming notification or text message? What websites do you usually visit and for how long?

Alternatively, you can use an app called Space to help you cut down on your device time and understand your smartphone usage habits. You can use this tool to track device time, set goals, track your progress, and share with loved ones.

Space also offers an 8-day course on life/phone balance to help you understand why you’re using your phone the way you are and apply changes that allow you to take control of your time. .

2. Identify and remove triggers

So, what triggered your mindless scrolling habit? Is it the polarizing content of Twitter, the fear of missing out on what’s happening on Instagram, the notifications on your phone, or the red badges on the app icons that constantly remind you of messages Unread?

MAKE A VIDEO OF THE DAY

Take a step back to analyze what’s driving you to reach for your phone. Once you know what’s pulling you in, it’s easier to silence those triggers and starve the urge to scroll. Here are a few tweaks you can make on your smartphone to tame this habit:

  • Turn off alerts and notification badges on your phone especially from unnecessary apps during business hours. If you don’t get these notifications, you’re less likely to open the app and get hooked.
  • Delete apps you haven’t used in a while. If an app doesn’t serve a purpose, you don’t have to keep it on your phone.
  • For many people, the early hours of the morning and late at night are the most vulnerable times for mind-rolling. If this is the case, set it to “Do Not Disturb” an hour or two before you go to bed and after you wake up.
  • Remove all apps on the first page of your home screen and replace them with simple wallpapers or inspirational quotes. This way, every time you unlock your phone, you won’t be immediately greeted with a bunch of colorful apps vying for your attention.
  • If you use a smartphone, you can activate grayscale mode to get rid of bright colors on your phone, thus limiting your visual appeal and reducing your urge to use your phone.
  • Finally, you can group all your apps in folders on the following pages of the home screen. This pushes you to be more intentional about which apps you want to use, since you’ll have to open the folder first.


To some extent, overcoming mindless scrolling is all about regaining control of your time. An important part of taking back control is understanding how you’re currently using your phone.

You can use an app called RecueTime to help with this task. This app runs in the background and automatically tracks the amount of time you spend on different apps and websites. It then generates comprehensive reports showing where you’re spending your time, giving you the insights you need to make adjustments.

Once you know the culprit, you can set a daily limit on how much time you want to spend on each app. Alternatively, you can use Unpluq to block these apps. This tool is perfect for this purpose because it forces you to overcome specific distractions, from shaking your phone to tapping buttons, before accessing the apps you’ve added.


Over time, this can help you be more intentional in your use of these apps, thereby combating your mindless scrolling habits.

4. Avoid downloading apps on multiple devices

If you have personal and work-issued devices, you might be tempted to download work apps like Slack on your personal smartphone to meet the “always on” expectation. of the modern workplace. Alternatively, you can download social networking apps like Instagram on your work device to pass the time during your break or avoid missing essential updates from your friends.

But this is a slippery slope that can quickly lead to more distraction. It’s important to be intentional about what apps you download on each device. For example, if you want to use your personal device for recreational activities, download only apps that support this goal and avoid performing work-related tasks on this device, such as such as replying to emails.


5. Take advantage of phone usage restrictions

There are many phone features that can help you fight your smartphone addiction. For example, Apple’s Device Time and Google’s Digital Wellbeing give you insights into your app usage, allowing you to see how much time you’re spending on your phone and which apps are you using the most.

You can also set app usage limits and receive notifications when you reach these limits. These features can help you be more aware of your app use and take steps to reduce the amount of time you spend on your phone.

6. Keep your phone out of sight and find other hobbies

One of the simplest things you can do to simplify your digital life and cut down on smartphone use is to keep it out of sight. For example, charging your phone by your bed as you prepare to sleep can often lead to night-time scrolling sessions.

Instead, charge it in another room to avoid temptation. Another way to keep your phone out of sight is to put it in your pocket or purse when you’re around other people.

Finally, you don’t have to rely entirely on this device for entertainment. Find other hobbies and activities you enjoy doing, such as reading, cooking, dancing, or hiking. This way, you won’t have to constantly pick up your phone when you’re bored.

Take back time and control of your device

Mindless scrolling can quickly become a habit, taking up a significant amount of your time and reducing your productivity. By following the tips above, you can fight mindless scrolling and take control of your time.

Make each of these changes quickly, and you’ll soon find yourself using your phone more purposefully.


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https://www.makeuseof.com/ways-to-overcome-mindless-scrolling-habit/ 6 Ways to Overcome Your Mindless Scrolling Habit

Sarah Ridley

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