Wasting Too Much Time on Your Phone? Tips to Regain Control

We don’t always realize how many hours we’re spending on social media, racking up excessive screen time, and how it’s affecting us. Yet the act of online scrolling through news or other content that makes one feel sad, anxious, angry or worse, has become so common, it’s been given a name: doomscrolling .

Even if you’re not ready to delete your social media apps, you can take control of how you use them. Instead of simply letting yourself track catastrophes on X, feel FOMO while watching your friends hang out without you on Instagram, compare your bodies to those of dancing TikTokers, or feel professional jealousy toward former co-workers on LinkedIn, try these tips.

Change How You Engage

Michelle Mouhtis, a licensed therapist and social worker based in Red Bank, N.J., who specialises in counselling millennials, says passive scrolling can quickly land you in a “compare and despair” trap.

Her advice: Be more deliberate with your content consumption. Rather than doomscrolling to avoid emotions, or put off sleep, devote screen time to learning a new skill via YouTube, more information about a topic you care about or connecting with a new community.

Curate Your Content

Carefully consider how the accounts you follow affect you. If the content you’re seeing triggers envy or a sense that you don’t measure up, know that most social media apps allow you to mute people and certain topics, stopping them from appearing entirely or a lot less frequently. You don’t even have to unfriend someone to avoid their content.

Track Your Timing

Get familiar with your phone’s “Screen Time” features. Most phones will provide data on how you use them, including the number of times you pick them up each day. Both Apple and Android users can set limits on your screen time for specific apps in the settings.

Although you can override the prompt that pulls the plug and keep scrolling, Mouhtis said the alert still helps. “Having that added step, where you have to manually allow another 15 minutes slows you down.”

Delete, Delete, Delete

Just because you’ve downloaded an app once, doesn’t mean it has to be on your home screen forever. If you find that using any given app at specific times of the year (like the holidays) triggers unhealthy thought loops, delete it from your phone. You can always download it again.

For apps you decide to keep, Mouhtis recommends turning notifications off. Your “likes” will still be there even if you aren’t notified of them in real time. You can also turn off all notifications by using the “Do Not Disturb” function.

Put the Phone Down

Much of social media engagement—Instagram “likes,” LinkedIn shares and the ping of a DM notification—cause our brains to produce dopamine. The chemical is associated with temporary bursts of pleasure, says Mouhtis, unlike serotonin, which is linked to longer-lasting feelings of happiness.

To avoid the chase of that high, take on things that make it physically impossible to scroll. Offline activities like cooking, crocheting, biking and rollerblading suit this purpose, but even an episode of a TV show, Mouhtis points out, ends eventually, unlike your TikTok or Instagram feeds’ infinite scroll.

Australia’s commodity-rich economy recorded its weakest growth momentum since the early 1990s in the second quarter, as consumers and businesses continued to feel the impact of high interest rates, with little expectation of a reprieve from the Reserve Bank of Australia in the near term.

The economy grew 0.2% in the second quarter from the first, with annual growth running at 1.0%, the Australian Bureau of Statistics said Wednesday. The results were in line with market expectations.

It was the 11th consecutive quarter of growth, although the economy slowed sharply over the year to June 30, the ABS said.

Excluding the Covid-19 pandemic period, annual growth was the lowest since 1992, the year that included a gradual recovery from a recession in 1991.

The economy remained in a deep per capita recession, with gross domestic product per capita falling 0.4% from the previous quarter, a sixth consecutive quarterly fall, the ABS said.

A big area of weakness in the economy was household spending, which fell 0.2% from the first quarter, detracting 0.1 percentage point from GDP growth.

On a yearly basis, consumption growth came in at just 0.5% in the second quarter, well below the 1.1% figure the RBA had expected, and was broad-based.

The soft growth report comes as the RBA continues to warn that inflation remains stubbornly high, ruling out near-term interest-rate cuts.

RBA Gov. Michele Bullock said last month that near-term rate cuts aren’t being considered.

Money markets have priced in a cut at the end of this year, while most economists expect that the RBA will stand pat until early 2025.

Treasurer Jim Chalmers has warned this week that high interest rates are “smashing the economy.”

Still, with income tax cuts delivered at the start of July, there are some expectations that consumers will be in a better position to spend in the third quarter, reviving the economy to some degree.

“Output has now grown at 0.2% for three consecutive quarters now. That leaves little doubt that the economy is growing well below potential,” said Abhijit Surya, economist at Capital Economics.

“But if activity does continue to disappoint, the RBA could well cut interest rates sooner,” Surya added.

Government spending rose 1.4% over the quarter, due in part to strength in social-benefits programs for health services, the ABS said.

Wasting Too Much Time on Your Phone? Tips to Regain Control—and Feel Better

Spending hours each day scrolling social media can cause as much irritation as an overgrown lawn. But there’s a lot you can do to improve the experience.

Change How You Engage

Curate Your Content

Track Your Timing

Delete, Delete, Delete

Put the Phone Down

Excluding the Covid-19 pandemic period, annual growth was the lowest since 1992