Why you can’t stop scrolling
and how to regain control
Chances are that if you’re reading this, you feel like your digital habits could use some improvement. But if you had to quantify it, how balanced do you feel your tech use is on a scale of 1 to 10 (with 1 being totally unbalanced & unintentional and 10 being totally balanced and intentional)? Mark your answer below in the poll - don’t worry, it’s anonymous!
For those of you who answered with lower scores, I want to reassure you that it’s not your fault! Companies have designed our devices and apps to keep our attention on them because our attention makes them money (aka the economy of distraction).
The way that they have done this is by exploiting our dopamine reward system. This helped us survive thousands of years ago by rewarding us with pleasurable feelings when we discovered new things like finding food or a mate. However, this same reward system is triggered when we receive notifications on our digital devices, alerting us to new, potentially exciting, information. These notifications act as an external trigger for us to check our device (if you’re interested to read more on this topic, Nir Eyal has written about it in detail in his book, Indistractable).
As we never know exactly what we're going to find when we check our phone or a particular social media site, the reward is variable. In studies on animals and humans, scientists have shown that the more variable the reward is, the more the subject repeats the action because the mere anticipation of the reward triggers the dopamine reward system. This means that instead of an external trigger like a notification causing us to pick up our phone, we instead anticipate receiving something new and exciting and start to habitually check it of our own accord. Checking our phone becomes a habit instead of something we do intentionally. Of course, once we pick up our phone, something is bound to grab our attention and we get stuck in a loop of unintentional scrolling.
So, what can we do to break this cycle? Below, I outline some strategies that you can use to make your tech use more intentional.
Turn off non-essential notifications: Reduce external triggers by disabling unnecessary notifications. This reduces digital distractions and gives you more control over when you check your phone.
Identify your triggers: Start to notice when and why you reach for your phone. Is it because you are tired? Bored? Stressed? Or just a habit? Understanding what triggers you to pick up your phone is the first step in mindful tech use.
Set a clear ‘phone purpose’ before unlocking: Before you pick up your phone, ask: "Why am I doing this?" If you can’t answer, put it back down! This simple habit disrupts autopilot scrolling and encourages intentional use. If you find it hard to remember to do this, consider using an app like ‘one sec’ to create a pause for you.
Create ‘friction’ between you and your phone: Make it harder to access distracting apps. Move them off your home screen, log out after each use or set up time limits for particular websites and/or apps. Studies show that even small inconveniences reduce impulsive behaviours.
Take breaks from your phone during the day: Leave your phone in another room while working or set up "no-phone zones" (e.g., the bedroom or dining table). Research has shown that the mere presence of a smartphone reduces our ability to focus by activating hypervigilance.
Breaking free from the habit of mindless scrolling isn’t about willpower - it’s about awareness and small, intentional changes. By understanding how our brains are wired to seek out novelty, we can take back control and create a more balanced relationship with technology. Try experimenting with some of the strategies above - start small, be consistent and notice how your habits shift over time. Your attention is valuable - make sure you’re the one deciding where it goes!
If you’ve read this, thank you! I’d love to hear from you. If you try out any of the strategies above, let me know how you get on.