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.
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.
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.
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.
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.
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.”
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.
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.
Margot Robbie and Jacob Elordi star in an adaptation of the classic novel that respects the romance’s slow burn.
High-end homeowners are choosing to upgrade rather than relocate, investing in bespoke design, premium finishes and long-term lifestyle value.
Margot Robbie and Jacob Elordi star in an adaptation of the classic novel that respects the romance’s slow burn.
The most 2026 element of the latest screen adaptation of 1847’s hottest novel, “Wuthering Heights,” is the scene in which Heathcliff repeatedly asks the young lady he’s undressing, “Do you want me to stop?” even as she writhes with lust, indicating an affirmative response is unlikely.
Previously understood as a notorious brute even by 19th-century standards, Heathcliff now exhibits signs of having earned perfect grades in today’s campus training modules.
There’s also a reference to septicemia, which is writer-director Emerald Fennell’s perhaps too-technical stab at explaining the nonspecific Victorian disease that afflicts one character.
Mostly, however, Ms. Fennell has done an admirable job of not modernising a dark and moody romance. If most of today’s filmmakers crave hearing, “This is not your mother’s (fill in the blank)” when adapting classic material, this pretty much is your mother’s “Wuthering Heights,” or at least one she will recognise.
Catherine Earnshaw, played with great soapy gusto by Margot Robbie, is still the same judgment-impaired social-climbing drama queen as ever, and Ms. Fennell frequently associates her with a rich, decadent red—the colour of the bordello—to suggest that she has unwisely traded her body for riches.
Ms. Fennell, who won an Oscar for writing the feminist parable “Promising Young Woman,” doesn’t bother suggesting that Catherine is a victim of society’s impossible expectations for women, which allows her to focus on the core story without intrusive mutters of disapproval for 19th-century mores.
The plot is a template for every Harlequin romance about a woman caught between a sexy beast and a languid but wealthy wimp.
Catherine, who lives with her frequently drunken father (Martin Clunes) on a struggling Yorkshire estate called Wuthering Heights, grows up with a wild, apparently orphaned boy adopted by her father after being found hapless in the street.
The boy at first doesn’t even talk, and seems to have no name, so Catherine calls him Heathcliff. As an adult, he is played by Jacob Elordi , an excellent match for Ms. Robbie, both in comeliness and star power.
The pair grow up best friends and even sleep in the same bed. The desperate attraction between them is evident to both, but Catherine has her sights set on a higher-status mate than this mere stable boy.
After much figurative and literal peering over the walls of the posh neighbouring estate, Thrushcross Grange, she twists an ankle and becomes a six-week houseguest of the gentleman who owns it, the wealthy Edgar Linton (Shazad Latif). He lives with his ward, Isabella (Alison Oliver). Heathcliff, in agony, moves away without notice while Catherine marries Edgar.
Ms. Fennell has greatly streamlined the complicated plot of Emily Brontë’s novel, eliminating the framing device, the supernatural element, several peripheral figures and a second generation of characters.
Other adaptations have made similar excisions, and yet the latest version is luxuriantly long, fully half an hour longer than the much-loved 1939 film by William Wyler that starred Merle Oberon, Laurence Olivier and David Niven.
Ms. Fennell is a millennial who might have been expected to make the material slick, hip or at least fast; she has done none of that.
The story is a slow burn, as it should be, an extended sonata of moaning winds, crackling storms, smouldering glances and heaving bosoms. When you’ve got two actors as luminous as Ms. Robbie and Mr. Elordi, you don’t need them to say clever things, and they don’t.
Having simplified matters, Ms. Fennell sloughs off the psychological depth of the novel and instead lavishes attention on the heavy breathing and the decor, exhibiting much interest in the ornate mansion in which the Linton family lives (one room is set aside for ribbons only) and the costumes and accessories with which Ms. Robbie is gloriously draped.
Catherine essentially becomes a character in a Sofia Coppola movie who grows increasingly trapped and anguished in proportion to her cosseting. A slate of songs by Charli XCX captures Catherine’s tragic self-absorption without seeming jarringly modern.
The movie is very much aimed at female viewers, and Heathcliff (whose bare-chested form Ms. Fennell’s camera adoringly takes in) is less robustly drawn than in some previous iterations, driven mainly by carnal lust rather than a more all-encompassing rage.
Olivier’s demonic anger at the world came through clearly, whereas Mr. Elordi’s Heathcliff seems as though he’d be content to simply peel away Catherine from Edgar. And though Nelly (Hong Chau), Catherine’s maid and confidante, plays an essential role in developments, her character remains a bit frustratingly hazy.
Still, in the wake of adaptations such as 2012’s “Anna Karenina,” with Keira Knightley , and 2013’s “The Great Gatsby,” with Leonardo DiCaprio, that were all sizzle and flash, “Wuthering Heights” is a worthy throwback.
Deeply felt longing is its own kind of sizzle.
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