Do you find yourself scrolling your newsfeed mindlessly before realizing that you had no intention of even being on your phone?

You aren’t alone.

Current studies show that we are becoming addicted to the ‘scroll.’ Even the ex-president of Facebook, Sean Parker referenced the ‘thought process that went into building these applications like Facebook…was all about, ‘how do we consume as much of your time and conscious attention as possible?’

This world of comparing likes and comments can be detrimental if we let it consume all our attention and if it starts to impact our self-identity. So, how can we manage our scrolling before it manages us? Let’s talk.

Set boundaries around social media use.

Establish certain times when you check your social media accounts and certain times when you don’t. If social media, is your first outlet when you wake up and last outlet when you go to bed, assess whether it is impacting your mood. Are you starting your day already comparing yourself in a negative way to others? If you aren’t, is it helpful for you? If it is helpful, set a timer for yourself to create that structure. That way it puts you in the driver’s seat to manage your time effectively.

Create positivity in your newsfeed.

Make a conscious effort to really assess what you are viewing in your newsfeed. Are you watching/reading about uplifting things that bring you joy or is it the opposite? Think about following organizations that are important to you and maybe unfriending those ‘friends’ who are always negative. Of course, it’s not realistic that everything will be positive in your newsfeed, but if you are finding that more is negative than positive, that might help you assess the proper balance.

Engage in other activities.

Whenever you shift time from one activity, it’s important to find healthy replacement activities. If you are on social media less, what else can fill your time? Maybe there is a book you’ve wanted to start or a work out routine you know would boost your mood. Other activity options could be listening to music/podcasts or catching up with a friend. If you want to add a mindfulness activity, consider starting a daily meditation such as Headspace or Abide, if you are interested in a faith-based meditation.

These tips can help you take control of your social media scrolling but sometimes you need more balance. Give us a call if you’re interested in learning more about establishing healthy balance in your life and incorporating mindfulness into your routine

Renee Pugh, LCSW