We are ruining our lives for nothing (i.e. dopamine).
Phone addiction checking WhatsApp, Instagram, LinkedIn, and Twitter gives us something new and eventually a dopamine hit.
As soon as you get up, you check your phone immediately out of habit. If you don’t check it, nothing bad is going to happen, but we still need our dopamine dose early in the morning.
Our lives have become so much messier these days. We don’t even notice what we are doing. We are busy doing something at every moment. If you have finished your task, you pick up your phone and feed your mind with things that are of no use, even in the future.
If you are alone, you depend on the internet too much, and you have an excuse to use your phone as well.
Even when you know you are not utilizing your phone properly, you are addicted to consuming entertainment, reels, and shorts.
Reading books, journaling, and learning a new skill feel so tough these days. The easy things feel attractive, while meaningful activities feel like a burden to do.
Our minds are in the habit of getting cheap dopamine hits every day.
You stop using your phone only when you need to work seriously, or when you are sleeping or shopping.
Now, I know you are eagerly waiting for the solution and the method to get rid of doomscrolling and spending time mindlessly.
→ There are many things you have to fix in order to get rid of these Dopamine Trap.
A Few Changes That Help You Take Back Control of Your Life
- You need to give your mind some rest. Take a break from screens.
- Switch back to reading books.
- Get your body fit. Go to the gym, do yoga, or whatever suits you.
- Get yourself closer to nature.
- Take morning sunlight for at least 15 minutes (between 7–10 AM, and before 11 AM at the latest).
The most important thing is to go to the gym. It creates a virtuous cycle.
Once you join the gym:
- You start eating clean.
- You start sleeping on time.
- You start looking better.
- Your self-confidence increases.
- You feel content.
This is an all-in-one medicine. Trust me.
If you have free time, start learning a new skill. It can be a musical instrument or any preferred skill.
Start socializing (real human connection). You will realize that you don’t need to use your phone for hours and hours.
Go out once a week, or at least once a month, either by yourself or with family and friends.
You will start feeling better within a week.
One more thing: if you are not consistent with the gym or anything else, don’t feel guilty. Start fresh the next day.
Treat yourself like a new person every day. Pretend that you have forgotten your past. (I know it’s not possible to forget it completely.)
This is my personal experience. I am still struggling to be consistent.
Trying new things also creates friction and makes it hard to take initiative.
It’s okay to be inconsistent in the beginning. At least you are trying.
I’d love to hear your thoughts.
Are you struggling with doomscrolling, or have you found ways to break free from it? Share your experience in the comments.
You can also connect with me on Instagram kritinidhik, where I share reflections on life, growth, and learning.
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