You’re glued to the couch, scrolling down and down into an abyss that doesn’t seem to come. Night after night and several times during the day, many of us find ourselves mesmerized by our social media feeds. Zombie scrolling isn’t a complimentary name, but it undoubtedly gets many people to practice it.
According to Stanford Medicine, our brain has reward pathways that developed over millions of years in an evolutionary process. Addictive substances (and also behaviors) can cause a surge of dopamine, which we are eternally seeking. Harvard Health finds that such behavior can impact our health, causing physical repercussions like difficulty sleeping and elevated blood pressure.
Let’s identify three evidence-backed ways to reduce zombie scrolling and make social media enjoyable. Not stressful.
1. Use Inbuilt App Features for Time Management
The rising awareness of the dangers of endless scrolling and excessive screen time has compelled some tech giants to take remedial action. A social media addiction lawsuit is ongoing in the US, with the plaintiffs claiming that the addictive platforms failed to warn users of the health risks. Over time, many teenagers and young adults have developed issues like body dysmorphia and low self-esteem.
According to TruLaw, the connection to psychological harm is so severe that many are claiming damages for lost life enjoyment, declining academic performance, and parental financial burden. Prominent platforms like Meta, TikTok, and Snapchat are all part of the conversation.
These developments have inspired some significant changes in built-in app settings for screen time management.
Consider TikTok’s new features for healthier social media use. Mashable reports that “Well-being Missions” allow users to earn badges for completing daily tasks related to time management. You can use parental control features to manage your child’s usage and activity while maintaining the line between monitoring and invasive surveillance.
Meta has also taken some potentially impactful steps, such as Teen Accounts that filter explicit content for young teens.
Another option is to use your phone’s controls, such as Apple’s Screen Time. It lets you view how much time you have spent on the screen and schedule breaks or limits. Your social media time can feel much more enjoyable when you genuinely engage with it and don’t let it take over your life.
As people become more aware of how their devices and apps shape daily behavior, even a quick VPN test can be part of understanding and managing the digital tools they rely on.
Tip: Some people have started restricting social media usage to their laptops. Zombie scrolling, somehow, is not as fun on a big screen.
2. Put Your Phone to Gray Scale
Have you ever noticed that viewing content on your phone does not seem as appealing when its brightness levels are low? Some ongoing studies indicate that low saturation levels of colors can create a visual boundary for the viewer, rendering scrolling less appealing.
A 2023 study published in Mobile Media & Communication found that grayscaling reduced phone overuse and increased online vigilance. It also benefitted one’s perceived control over smartphone use, lowering stress.
Although these are early studies, they strongly suggest that grayscaling can prove effective at helping us reduce zombie scrolling. Compulsive scrolling can feed on a perceived lack of control and unrestricted screen time. When the social media apps you frequent don’t ‘look’ appealing anymore, you will feel less likely to spend hours on them.
You can set your phone to greyscale from Accessibility settings. Many phones offer a simple button to turn on this color feature (or lack thereof). It can be a good hack to try at bedtime, which is a high-risk time for zombie scrolling behavior.
3. Pick Up a Hobby or Recycle One from Childhood
What exactly makes some people more prone to zombie scrolling? Some studies find that we operate based on a confirmation mindset, seeking negative news (doomscrolling) when we feel negative. This suggests that the habit can intensify among people who have the mental predisposition for it.
The Newport Institute observes that brain rot is becoming more common due to excessive screen time, leading to mental fogginess and cognitive decline. As a corollary, those already in this situation may be helpless to escape the pattern.
This cycle is what a hobby can help you break. Unfortunately, hobbies face negative press in modern society, which is obsessed with productivity. Spending time on hobbies may be ridiculed as it doesn’t seem to contribute to your personal or professional growth.
When trying to break out of pointless habits like zombie scrolling, taking up a hobby can be a huge help. It keeps your mind occupied otherwise and lets you rest your screen-strained eyes.
Moreover, Verywell Mind notes that hobbies can alleviate chronic stress, a problem that compels many people to turn to social media. Talking to like-minded people at a book club or attending a fitness center can be much more stress-relieving than rage posting or staring at a flickering, unending feed.
When picking a hobby, you can rehash things you used to enjoy: swimming, collecting things, or even jumping on a trampoline. The health benefits of these little activities far outweigh the offense you may take from jibes! You will also look forward to the time you’ll later spend watching content you pick and relate to online. Not mindless, algorithm-driven insanity.
A significant problem with zombie scrolling is that the content we consume is ‘engaging.’ It can even be feel-good, or packaged as educational or motivational. We assume that, unlike the distressing exposure of doomscrolling, this behavior pattern is harmless.
Except it is not. Not unless you are prepared for a plethora of physical and mental health consequences. There’s little to be gained from staring numbly at a screen, jumping from one feed to another at the cost of your sleep and real-life priorities.
It’s encouraging to witness how tech and wellness enthusiasts have begun focusing on helping people emerge from this captivating but ultimately harmful habit.
