In today’s world, it’s easy to get caught up in the vortex of our smartphones, with their compact designs and constant notifications. The 6-inch screen can be all-consuming, making it difficult to look away, even when we know it’s affecting our mental health and well-being. The world can be a challenging place, and constantly being connected to our devices can make it feel even worse.

As we navigate the difficulties of life, it’s essential to recognize the impact of our smartphone habits on our mental state. The constant stream of information, including extreme and sensationalized content on platforms like TikTok, X, and Bluesky, can be overwhelming. Staying informed about current events is crucial, but it’s equally important to find a balance and avoid the pitfalls of doomscrolling. By being mindful of our habits and taking proactive steps, we can reduce the negative effects of excessive screen time and cultivate a healthier relationship with our devices.

Breaking the cycle of doomscrolling can be challenging, but it’s not impossible. To overcome this habit, it’s essential to understand the underlying factors driving our behavior and take deliberate steps to change our habits. We’ve identified some strategies to help you set yourself up for success and develop healthier relationships with your devices.

Recognize that it’s not your fault

The problem lies not with us as individuals, but with the technological landscape that surrounds us. Tech companies design their products to capture our attention and keep us engaged for as long as possible. This can lead to a sense of overwhelm and frustration, making it difficult to break free from the cycle of doomscrolling. For instance, using an Apple Watch to track a workout can lead to distractions, such as text messages and notifications, that derail our focus. Similarly, platforms like Spotify and Snapchat can lure us in with personalized recommendations and engaging content, making it hard to resist the urge to scroll mindlessly.

It’s unlikely that tech executives are intentionally trying to make our lives more difficult, but the inherent nature of their business models relies on capturing our attention. This can lead to a sense of powerlessness, as we feel trapped in a cycle of constant distraction. However, by acknowledging the role of tech companies in shaping our habits, we can begin to take control of our own behavior and make conscious choices about how we use our devices.

Establish screen time limits and take them seriously

One effective way to break the cycle of doomscrolling is to set screen time limits and stick to them. Apple’s built-in Screen Time feature can help you track your daily average screen time and set limits for specific apps. By understanding which apps are consuming most of your time, you can take targeted steps to reduce your screen time and develop healthier habits.

To set screen time limits on iOS, follow these steps:

• Open the Settings app.
• Scroll down to Screen Time, denoted by an hourglass icon.
• View your daily average screen time and set limits for yourself to reduce your screen time.
• Under Limit Usage, explore the different options for reducing screen time, including downtime and app limits.
  • Downtime sets a schedule for when you can use certain apps. You can choose to limit app usage during specific times, such as during sleep hours or during focused work sessions.
  • Alternatively, you can set app limits to restrict the amount of time spent on specific apps or categories of apps per day.

While Apple’s Screen Time tools can be effective, they can also be easy to circumvent. To overcome this, consider using third-party apps that provide additional features and motivations to help you stay on track. Some popular options include:

• ScreenZen, which creates pop-ups to help you stay focused and provides customizable reminders to take breaks.
• Opal, which focuses on boosting productivity and provides customizable limits for specific apps and times.
• Roots, which tracks the quality of your screen time and provides features like “Monk Mode” to help you stay focused.
• Touch Grass, which incentivizes you to take breaks by requiring you to take a photo of grass to access certain apps.

In addition to these apps, you can also explore physical devices designed to help you reduce screen time, such as these options.

When you’re faced with downtime or screen time limits, it can be challenging to find alternative activities. However, there are many options beyond social media that can help you stay engaged and productive:

• Read a book using apps like iBooks or Kindle, which allow you to change your settings to scroll through pages instead of flipping them. You can also access e-books and audiobooks through Libby, which connects with your library card.
• Play games that are designed to be engaging but not addictive, such as the New York Times Games app, which offers quick games like Wordle and Strands. You can also try LinkedIn’s games, which can be a fun and unexpected way to stay entertained.