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.
2 min
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.
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Sydney Children’s Hospitals Foundation CEO Kristina Keneally says Australia’s culture of large-scale philanthropy is becoming more sophisticated as Gold Dinner raises $75.5 million for children’s health, research and innovation.
3 min
Australia’s wealthiest donors are becoming more strategic, more ambitious and increasingly focused on creating measurable impact, according to Sydney Children’s Hospitals Foundation chief executive Kristina Keneally.
Speaking after the 2026 Gold Dinner, held last week in Sydney, Keneally said Australia was experiencing a significant shift in how major philanthropy is viewed, with large-scale giving increasingly part of conversations about leadership, legacy and social impact.
The annual Gold Dinner, now in its 29th year, brought together some of the country’s most influential business leaders, philanthropists and cultural figures, raising $75.5 million and counting in support of the Sydney Children’s Hospitals Network.
While the event has become one of Australia’s most prestigious fundraising gatherings, Keneally said its significance extends far beyond a single evening.
“Gold Dinner, the flagship event of Sydney Children’s Hospitals Foundation, represents far more than a single evening. It is a powerful demonstration of what a committed community can achieve together over 12 months,” she said.
“The strength of that community, and the trust built over nearly three decades, means people return not just for the event, but for the impact they know it delivers.”
A NEW ERA OF PHILANTHROPY
Large-scale philanthropy has long been a feature of American society, where charitable foundations and major donors often play a prominent role in funding medical research, education and social programs.
Keneally believes Australia is moving in a similar direction.
“Australia is building a stronger culture of large-scale philanthropy, but it is still evolving compared to the United States, where giving at scale is more deeply embedded and widely recognised,” she said.
She said the country’s philanthropic landscape was becoming more sophisticated as successful business leaders increasingly sought opportunities to create meaningful change through their giving.
“In Australia, while generosity has always been strong, large-scale giving has historically been less visible, but that is changing rapidly as more leaders embrace philanthropy as a powerful way to drive meaningful outcomes.”
According to Keneally, events such as the Gold Dinner are helping reshape public perceptions of philanthropy by demonstrating the tangible outcomes that major donations can achieve.
“Gold Dinner is helping to reshape how philanthropy is perceived in Australia, making it more visible, more aspirational and more connected to real-world outcomes,” she said.
WHERE THE MONEY GOES
The funds raised through Gold Dinner support clinical care, research and innovation across the Sydney Children’s Hospitals Network.
Over the past 12 months, more than $75.5 million has been raised to help fund advanced medical equipment, innovative care models and world-leading medical research. Areas of focus include precision medicine and early diagnosis, where emerging technologies are already changing how childhood illnesses are detected and treated.
Keneally said the impact is felt directly by children and families facing some of the most difficult moments of their lives.
“For children and families, this translates into very real and immediate impact. It means faster diagnoses, earlier access to life-saving treatments, and care that is more personalised and effective,” she said.
“It also ensures hospitals are equipped not just to respond to illness, but to reimagine what care can look like, giving children the best possible chance not only to survive, but to live full, healthy lives.”
BUSINESS LEADERS BACKING CHANGE
One of the defining characteristics of Gold Dinner is the calibre of its supporters.
The event has evolved into a meeting point for influential leaders from business, culture and philanthropy, many of whom see charitable giving as an extension of their professional and personal legacy.
“It speaks to a community that is not only generous, but increasingly ambitious in how it gives, combining influence, expertise and purpose to achieve outcomes at scale,” Keneally said.
Among the major supporters of this year’s event were Presenting Partner, John-Paul Nassif Foundation; Major Partners, ABC Bullion, Shaw and Partners Financial Services and One Circular Quay by Lendlease; and Premier Partner, Range Rover, whose ongoing support reflects a shared philosophy of legacy and long-term impact.
The evening also featured performances, premium hospitality experiences and fundraising initiatives designed to encourage further support for children’s health services and research.
LOOKING BEYOND NEW HOSPITALS
With major new children’s hospital developments at Randwick and Westmead progressing, Keneally said the focus is increasingly turning towards what comes next.
“The long-term vision is to ensure every child has access to world-leading healthcare, care that continues to evolve through innovation, research and global collaboration,” she said.
The foundation’s future priorities include accelerating medical discovery, expanding access to cutting-edge treatments and helping position New South Wales as a global leader in children’s health.
Keneally said the Gold Dinner remains central to achieving those ambitions because it does more than raise money.
“Gold Dinner is critical to making that vision possible. It not only provides significant funding, but also unites a powerful network of supporters who are driving the future of philanthropy in Australia,” she said.
As Australia’s culture of philanthropy continues to mature, Keneally believes that the network will play an increasingly important role in shaping the future of healthcare for generations to come.
“The result is a community that is helping to shape the future of paediatric care, not just for today’s patients, but for generations to come.”
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