Techniques that set you free from the endless scrolling

Do you feel regret while scrolling through social media, checking news feeds, and think, 'What am I doing?' and then keep scrolling more? Have you ever felt that you have so many tasks piled up, scheduled for the next day, but still can't complete them because you slept late at night?

Perhaps most of us have experienced the scenarios mentioned above. We often do things that we regret later and try to find new ways to overcome them. If you think it doesn't have solutions, then you might be wrong. Because, in today's era, we have many options and ways to reduce our bad habits.

Why do we get stuck in scrolling

We often reach for our phones out of habit-when we're bored, waiting, or simply seeking a quick spark of connection. Yet most social media apps are designed to keep us scrolling endlessly.

Their feeds never stop, and each new swipe brings something slightly more interesting than the last. It's no surprise that many of us spend hours trapped in digital loops.

A recent study in 2022 in Bangladesh found that 61.4% of young adults show signs of smartphone addiction, meaning they use their phones far beyond healthy limits.

Techniques to reduce scrolling

The first step in reducing scrolling is being aware of it. Many of us underestimate the amount of time we spend on our phones.

Modern smartphones come with built-in tools, such as Android's Digital Wellbeing or Apple's Screen Time, that track exactly how long you use each app, how often you unlock your phone, and even how many notifications you receive daily. These tools help make your digital habits visible. Once you see the numbers, change feels more possible.

The next step is to set clear boundaries. You can create small rules such as 'No phone 30 minutes after waking up' or 'No social media after 9 pm.' These boundaries help your brain separate online and offline life.

Turning off non-essential notifications also makes a huge difference. Every ping is a call for your attention; silencing it gives you back control.

Equally important is replacing the habit, not just resisting it. When you stop scrolling, you need something else to fill that space. Reading a short article, taking a quick walk, stretching, or even just sitting quietly. Replacing scrolling with small, fulfilling actions prevents boredom from prompting you to return to your phone.

Finally, create anchors for moments without your phone. Choose specific times or situations, such as meals, social gatherings, or bedtime, where you deliberately avoid screens. You can leave your phone in another room or turn it face down. Over time, these anchors become natural pauses that help you reset and refocus.

Apps that can help you break free

While it might sound ironic, a few smartphone apps can actually help you reduce smartphone use. One of the most popular is Forest.

It uses a simple concept: when you want to focus, you plant a virtual tree. As long as you stay off your phone, the tree grows; if you leave the app to scroll, the tree dies. It's a small game-like approach that rewards self-control and helps you stay mindful. Over time, you can see your 'forest' grow. It means you spend the hours productively rather than online.

Another helpful tool is StayFree, an app that tracks your usage and lets you set strict time limits on specific platforms.

It displays your statistics clearly, like daily screen time, most-used apps, and your progress over time.

What makes StayFree effective is that it not only blocks apps when your limit is reached but also sends gentle reminders that help you stay accountable.

There's also Space, which focuses more on behaviour and mindfulness. Instead of punishing you for using your phone, it helps you understand why you use it in the first place.

It asks reflective questions, gives progress reports, and encourages you to set realistic goals rather than extreme restrictions. This approach suits individuals who want gradual change without feeling disconnected from the digital world. The key is not to rely solely on one app but to combine these tools with mindful behaviour.

The rise of dumb phones

For some people, the best solution is not an app at all. It's a different phone. Around the world, there's a growing trend toward 'dumb phones,' basic models that allow calls and texts but have limited or no internet access. This movement represents a quiet rebellion against the culture of constant connectivity.

In Bangladesh, this trend is still small but slowly emerging. Online discussions reveal that some individuals, particularly professionals and students, are opting for simple feature phones to regain focus. The motivation is similar everywhere: peace of mind and fewer distractions.

What to do instead of scrolling

Once you cut down screen time, you'll need to fill that space meaningfully. Step outside for a short walk, sit in a park, or simply look up at the sky. Even ten minutes outdoors can reset your brain and improve your mood.

Reading is another powerful alternative-choose a physical book, not an e-book, so you stay away from the screen.

Human connection is a potent antidote to digital fatigue. Meet a friend in person, share a meal, or talk with your family without checking your phone during the conversation. These real-world moments release endorphins that no virtual like or comment can match.

You can also channel that urge to scroll into creativity, learn guitar chords, sketch something, cook a new recipe, or plant something in your balcony garden.

The key is to engage your hands and mind in something tangible.

Don't forget the basics: sleep and rest.

Studies show that excessive phone use can lead to insomnia and fatigue. Keeping your phone out of reach before bed helps your brain wind down naturally. Design your environment to support that-charge your phone in another room, and use a real alarm clock instead.

We live in an era when attention is one of the most valuable things we possess. The more we scroll, the less we notice how our time and peace slip away. But regaining control is possible.

Awareness, setting boundaries, finding meaningful replacements, and utilising the right tools can help you break free from the endless loop.

As you practise these steps, you'll rediscover what it feels like to be fully present. Life, after all, is not meant to be scrolled through. It's meant to be lived.

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