Episode 5: How to Stop Doomscrolling Now and Unlock Business Growth
Welcome to Episode 5 of the Time for Living Podcast!
TRANSCRIPT
show notes
In this episode, we tackle the pervasive habit of doomscrolling and explore how breaking free from it can unlock new avenues for business growth. If you've ever found yourself lost in an endless scroll, feeling drained and unproductive, this episode is for you. We’ll delve into why we doomscroll, the impact it has on our lives, and practical strategies to reclaim our time and energy. By shifting from consumption to creation, you can transform those lost hours into productive moments that drive your business forward.
What You’ll Learn:
Understanding the Procrastination Cycle: Discover why we fall into the doomscrolling trap and how it affects our productivity.
The Cost of Doomscrolling: Learn about the hidden toll on your mental health and potential business growth.
Shifting from Consumption to Creation: Turn mindless scrolling into purposeful action that aligns with your business goals.
Five Practical Strategies to Reclaim Your Time.
By the end of this episode, you’ll have actionable strategies to break free from doomscrolling and redirect your time and energy toward meaningful business growth.
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TRANSCRIPT
Hey there, have you ever said to yourself, “I’m just going to quickly check my emails,” only to look up and realize an hour has disappeared into the abyss of your phone? You meant to get to bed early or work on that project, but suddenly you’re neck-deep in news, videos, or social feeds, feeling more drained than you did before. So why do we do this? Why do we scroll even when we know it leaves us feeling empty and exhausted?
Introduction
The thing is, doomscrolling, or the habit of endlessly scrolling through random content, isn’t just a simple distraction. It’s designed to hook us. Social media platforms are built by experts who know exactly how to keep us engaged, almost like a slot machine that gives you little bursts of dopamine with every like, comment, or compelling headline. We’re not just scrolling because we’re bored; we’re scrolling because it soothes us in a strange way. After a long day, when your energy is low and life feels demanding, scrolling is the easy, comforting option. It's like a warm bath for your brain – no demands, no effort – just a simple swipe.
And let’s be real, there aren’t a lot of simple, easy options out there that give us that same sense of comfort without some kind of consequence. So we pick up our phones, we scroll, and we settle into that trance-like state. It’s become our go-to escape when life feels heavy. But the problem is that this quick fix of content consumption comes at a cost, stealing our time, energy, and focus. One study even suggests we spend an average of 15 - 20 years of our lives glued to screens, scrolling mindlessly through a bottomless pit of videos, tweets, and reels. And when I say this I don’t do it to shame or shock, and I don’t want us to spiral and think of all the past hours and hours we’ve wasted or just procrastinated on. I do it because for me I just don’t want that as my future and I’m sure you don’t either.
But what if we could change that? Imagine turning those drained, doomscrolling moments into intentional, energizing actions that lift you up rather than pull you down. Today, we’re going to dive into why we doomscroll, the toll it takes, and, more importantly, how we can reclaim those moments. Let’s get out of that scrolling cycle and back into the driver’s seat of your time, energy, and focus. You ready? Let’s go!
1. Identifying the Procrastination Cycle
So why do we doomscroll when we often feeling worse after than we did before? It’s called the procrastination cycle. Imagine this: it’s the end of a long day. You’ve got home from work after a long commute or you’ve worked at home all day with little to no breaks, cooked dinner, helped the kids with homework and got them into bed, tidied up, put the laundry on, and finally, it’s your time to unwind. You promise yourself you’ll just take a quick peek at your phone, maybe scroll for five minutes before bed. But before you know it, the clock says you’ve lost an hour – or two. This is the procrastination cycle at work, pulling us in when we’re least resistant. It’s almost hypnotic, a mindless escape after a tiring day when, really, we don’t want anything too stimulating. We’re just looking for something easy, something soothing.
There’s a reason scrolling feels like a trance, it’s not about excitement; it’s about comfort, a passive way to unwind without having to do much. Screens give us a sense of calm and control, but they also put us in a kind of digital lull, where nothing is asked of us. And just like that, scrolling becomes our answer to the exhaustion of daily life – a shutdown for our minds that requires little to no effort. Recognizing this cycle, and that it’s built to hold us there and really admitting that you don’t want to do it any longer is the first step in breaking free. There may be something deeper that we are trying to escape from, so doing some soul searching and identifying it could also really help there too. But we can’t stop with identifying it, we have to look at the true cost of the doomscrolling’s having on us.
2. The Cost of Doomscrolling
While it might feel like just a little “me-time,” the true cost of doomscrolling goes way deeper. Think about it: all that time scrolling through feeds – the ones full of negative news or those perfect snapshots that pull us into comparison – takes a real toll on our mental health. Research shows that this habit doesn’t just keep us hooked; it fuels anxiety, stirs up hopelessness, and messes with our sleep. And let’s be honest – doomscrolling right before bed? It’s the worst, winding us up instead of helping us relax, so we’re left feeling restless and drained the minute our heads hit the pillow.
Now, imagine this: the average person spends about 4.5 hours a day on their screen, stuck in this habit. Fast-forward to the end of your life, and you’re handed those hours back, only to realize just how many were spent lost in the scroll. It’s a thought that cuts right through the excuses we tell ourselves – “I don’t have enough time” or “I’m too busy.” Because when we really look at it, the cost of doomscrolling isn’t just time lost; it’s potential lost – precious moments that could’ve been spent living, creating, and connecting.
3. Shifting from Consumption to Creation
So here’s the shift we need to make we need to go from mindless consumption to purposeful creation. How do we do that? As successful entrepreneurs, we have to start thinking about the antidote to all this consumption – and that’s creation. We all have goals, dreams, and projects waiting to come alive, but they often get buried under the time we spend consuming content and doing “research.” Imagine if, instead of getting pulled into your feed, you took those moments and used them to create – it could be planning a project, organizing your week, writing that blog post, or finally working on that digital product you’re excited to put out into the world. Shifting from consumer to creator puts you back in control, giving purpose to the time you’d otherwise lose.
But let’s be real: scrolling gives us easy dopamine hits, while creation takes effort. A lot of effort. And at the beginning, we often feel unsure of what we’re doing, so sometimes we end up doing nothing. But, as Marie Forleo says, “with action comes clarity.” I’ve learned that each step we take gives us clues, showing us the right path as we go. Another trick? Make creation feel just as rewarding as doomscrolling. I love creating content because I know it helps people reclaim their time – but I have to make sure that what I’m doing moves the needle in my business. Otherwise, I’m just swapping scrolling for something that is just as unproductive and makes me feel as lousy.
So here’s what I do: for every action I take, I ask myself, “Is this moving me nearer to or further from my goals?” During your weekly planning, start by setting small, achievable goals that align with your big vision. Create your top 3 for each day and also create tiny, actionable items for each week – I recommend using verbs for all of them, especially the small ones. For example, “organize one digital folder” or “respond to one customer email.” These are the little actions you can take when you’re tempted to scroll, even when your energy is low and you’re avoiding the big tasks.
Start really, really small – we don’t want to sabotage ourselves. Usually, once we start, we build momentum and end up doing a little more. But even if you only respond to that one client email, that’s still more than responding to zero emails you’d have done if you’d been scrolling.
4. Lets Look at the Practical Strategies to Reclaim Your Time
It’s one thing to say, “I’ll stop scrolling and focus on my business,” but in reality, it doesn’t work like that, does it? I know all too well that when we’re exhausted and drained, jumping up to work on our business is the last thing we feel like doing. But if you’re still with me, I know you’re serious about taking back control of your time, and you know I love anything practical. So here are five strategies that really work as we know that social media isn’t going anywhere, but with a few mindful moves, we can make sure it doesn’t run the show. Think of these as boundaries you’re setting, not to restrict yourself, but to create freedom and mental space. And yes, you might have heard some of these tips before, but that’s the beauty – hearing them in different ways helps us actually start to embody them.
The First Strategy is to Set Specific Time Limits:
Start by setting clear limits on your social media time. Use the timer on your phone, or try a productivity app that gently nudges you when it’s time to hop off. You could even try “scroll breaks,” giving yourself short check-ins at specific times – maybe a quick ten-minute scroll at lunch or after work, and then you’re done. Think of them as little rewards. Another tip? Try removing social media apps from your phone and only use them on your desktop. I mean, it’s just not as fun to scroll at your desk, is it? The goal isn’t to be strict but to build awareness and gradually cut down on those mindless sessions.
The Second Strategy is to Create a Supportive Environment.
When your surroundings reflect your goals, staying on track gets a whole lot easier. Two things you can do is to:
Design a Distraction-Free Workspace: A tidy, intentional workspace is a game-changer for focus. Think about what energizes you – maybe it’s a clean desk, a favorite candle, or a vision board full of your goals. When I sit down to work, I make sure my space is distraction-free, so reaching for my phone doesn’t become an automatic habit. I’ve put so much effort into creating a space that feels good and keeps me focused, and I promise it’s worth every second of setup. And sometimes my space gets off track, so I aim to do a mini-set to get me back on track.
Create Phone-Free Zones: Designate certain spaces, like your bedroom or the dining table, as phone-free zones. This gives you permission to be fully present in those places. A great way to keep tech out of your nighttime routine? An actual alarm clock by your bed instead of your phone. Now, I’m not there yet with the alarm clock – maybe one day! With aging parents, I like to know they can reach me if they need to, plus I’ve found a lovely wake-up sound on my phone that gently eases me awake. But at the dining table, it’s a strict no-phone zone. That’s our family time, and any pings or dings can just wait.
Creating an environment that truly supports your goals makes being intentional and productive feel more achievable with each small step. These little boundaries open up space for focus, connection, and that deeper sense of presence we’re all craving.
The Third Strategy is to Boost Your Energy Naturally
When that low-energy dip hits, the first instinct is often to grab our phones for a quick dopamine hit. But here’s the thing – what we really need in those moments isn’t more screen time but a boost that genuinely fuels us. Instead, try subbing in a quick, energy-boosting activity. A few minutes of movement, a short walk around the block, a glass of water, or a nourishing snack can do wonders. When we’re feeling well-rested and nourished, that phone loses its grip and feels less like the answer to our fatigue.
And let’s talk self-care because this one’s easy to overlook. Sometimes, we think pushing harder is the path to productivity, but burnout is a real thing. Taking breaks, getting quality sleep, and making time for self-care (yes, self-care!) are well known secrets to keeping focus strong and consistent. In those moments when you’re tempted to pick up your phone, try redirecting that urge to something that feeds your energy, like savoring a hot drink, doing some gentle stretches, or diving into a favorite book.
And if you really are craving that “warm bath” feeling for your brain, maybe an actual warm bath is just what you need – a moment of calm that lets you show up for yourself in a nurturing way. These little shifts aren’t about saying “no” to yourself – they’re about saying “yes” to a life that feels more present, fulfilling, and genuinely refreshing.
The Fourth Strategy is to Build Momentum and Maintain Focus
Breaking the scrolling habit is one thing, but keeping that momentum going? That’s where the real magic happens. Let’s talk about setting yourself up for long-term success with strategies that keep your focus sharp and help you make real progress. I rely heavily on time management tools – and while they can sound a little corporate, they’re actually power moves for entrepreneurs. Here are two of my favorites:
Firstly The Pomodoro Technique which is a lifesaver for focus. Set a timer for 25 minutes, dive into a task, and then reward yourself with a five-minute break. This simple rhythm builds momentum and gives your brain a little breathing room to recharge. Those five-minute breaks? They’re like mini-rewards for resisting the urge to scroll. I use this all the time, especially when I’m procrastinating. I tell myself, “Just set the timer – it’s only 25 minutes.” This works best for tasks that may not be my favorite but still move the needle in my business and haven’t yet been automated or delegated in a way that feels aligned with my values.
On the flip side, there’s Time Blocking for deep, focused work. Carving out specific blocks of time for undisturbed focus is pure gold for avoiding distractions. During these blocks, silence notifications, close out unnecessary tabs, and dive right into the work that matters most. No more “research” – you’ve got all the inspiration you need to get the job done at your fingertips. You’ll be amazed at how much you can accomplish with just an hour of uninterrupted focus.
These tools aren’t about rigidity; they’re about freeing up your time and energy to focus on what matters most and keeping that momentum going.
The Fifth Strategy is to Take Inspiration from Others but don’t fall into the comparison trap
Think about the business owners and creators you admire – you know that they’re just not scrolling aimlessly. They’re laser-focused on the work that fuels their passion. By turning moments of mindless scrolling into intentional bursts of creation, you’ll not only escape that hollow feeling of doomscrolling but start building real momentum. Little by little, you’ll see that replacing consumption with creation isn’t about restriction; it’s about reclaiming time for what truly matters. These people remind us that small, consistent changes are the key to breaking free from doomscrolling and stepping fully into our potential. Just imagine what you could achieve by redirecting your time and energy!
Its also great to Find Accountability Buddies: Sharing your goals with someone who’ll keep you on track, whether it’s a friend, coworker, or an online community. It’s so much easier to stay motivated when you’re not doing it alone. Find people who get you, who cheer you on, and who make you feel powerful and inspired – and be that same energy for them! Once you find those people, guard them with your heart; they’ll be there for you in the good times and the hard.
Its great to Set Up Positive Cues by using little reminders to stay mindful of your goals. A quote on your laptop that says, “Choose creation over consumption,” or a gentle reminder on your phone to read your goals daily can make all the difference. Positive cues make it easy to remember what matters when distractions are just a click away.
By being intentional of where you find your inspiration, you’re building a life filled with purpose, and that’s where the real magic lies.
Conclusion
Alright, friend – we’ve covered a lot! From understanding the cycle of procrastination and doomscrolling to setting boundaries and focusing on creation over consumption, you’re now armed with the tools to reclaim your time and energy.
Breaking free from these habits isn’t about perfection or expecting to never scroll again. It’s about taking small, intentional steps toward more mindful choices that truly align with your goals. When you start to feel that pull toward the endless scroll, remember the bigger picture – the projects you want to complete, the dreams you’re building, the relationships you want to nurture. Every minute reclaimed is a minute invested back into what truly matters. For me, one of the declarations I hold close is, “I have self-integrity and do what I say I’m going to do – even if it’s just for myself.” This little reminder helps me stop the scroll and stay in alignment with my goals and values.
So here’s your challenge: Take just one of these strategies and try it out this week. Maybe it’s setting a timer, creating a phone-free zone, or sharing your goals with an accountability buddy. Celebrate each small win and remember, the journey to a more intentional life is a marathon, not a sprint.
Let’s keep moving forward, even if it’s just one scroll-free moment at a time. And hey, I’d love to hear about your progress! Share your wins, your struggles, and those breakthrough moments. DM me on Instagram @timeforlivingco or email me at hello@timeforliving.co Together, let’s make sure our time is spent living, creating, and connecting – not scrolling.