In a world full of distractions, concentration is a superpower. Remember when you could memorize the entire periodic table, the names of the capitals of the countries, or stats of your favorite sportspeople?
A few years back, most of us had a great attention span, unlike today. Now, some of us don't even remember the contact information of our loved ones, thanks to the latest tech. The intention is not to orchestrate a protest against smartphones, but to promote mindful usage of products.
Rome wasn't built in a day, nor was your smartphone addiction. Every time we spend time doomscrolling on our devices, the advanced social media algorithms ensure that we stay longer on our devices. The good news is that you don't have to regret your past habits. Instead, build small daily habits that protect your brain without quitting your smartphone. Here’s how you can do it.
Hit Conscious Pauses
Do you wake up in the morning and start looking for your phone? If yes, you're not alone. Most of us have a similar habit of checking our smartphones even before setting foot on the floor. It's like checking your empty refrigerator, hoping that your favorite drink pops out of nowhere.
To solve this problem, you must have a conscious pause. You can do it with three slow, intentional breaths before reaching for your phone. While doing this, ask a straightforward question: "What is my intention right now?"
This question interrupts your automatic behavior of picking up the phone. Instead of instant scrolling, we approach our device with a purpose, whether it is replying to a message, checking the time, or completing a task. With time, your brain will associate phone use with intention rather than impulse.
Make a No-Phone Zone at Your Home
Ever observed where you use your phone the most? It can be your dining room, your living room, or maybe even your restroom.
According to the "Switch Off" Study 2025 by CyberMedia Research (CMR), 53% of parents and 32% of children use phones during meals. Similarly, 70% of parents use their smartphones while watching movies with their family.
While having a no-phone zone looks like a difficult task, it has numerous benefits. These include better conversations, improved attention spans, and quality family time.
Have a dedicated space like a living room, dining table, or bathroom, where the use of smartphones is prohibited. It's you who'll have to create your own dos and don'ts.
Establish a Digital Curfew Before Bed
Nothing heals our bodies more than a good night's sleep. And who's the biggest enemy of our sleep? It's our screens.
Whether you're scrolling on a tablet or your smartphone, you must not use your smartphone for at least 30 to 60 minutes before resting. The idea is not only to reduce your screentime but also to improve your night's sleep.
As the evening passes, our circadian rhythm signals us to rest so that our body's tissues can get repaired and we can wake up fully charged the next morning.
Read Different Types of Books
When was the last time you read a complete book worth 200-300 pages? If your answer is about a few months ago, there are chances that you might be having disastrous screen time. Unlike doomscrolling, reading supports your brain health, improves cognitive activity, and calms your nerves.
With reading, your focus gets better, comprehension enhances, and the ability to understand complex concepts thrives. People who read for 30 minutes a day are less likely to experience cognitive decline, according to the Rush Memory and Aging Project.
If you read different types of genres, not only does it enhance your knowledge, but it also stimulates creativity and empathy. With improved language and imagination, reading can be your best 21st-century weapon against doomscrolling.
Curate a Positive Social Media Feed
Does it ever happen to you that when you are studying or working, you find some engaging, visually-stimulating content, and get immersed in watching random videos? It's not you, it's Instagram, YouTube, and every social media app.
Short-form content is highly consumable, and nobody ever realizes the dopamine hit they get from that "15-second video".
The content inside the video can be knowledgeable, but if it does not serve your purpose, it is a waste of your time. You can get rid of unnecessary content from your feed by curating it. You can follow some meaningful pages, hide explicit or unnecessary content from your feed, and replace them with content that adds some value to your life.
Start Walking 10,000 Steps Daily
A cliché advice that every fitness influencer gives. Some say that 30 minutes of workout can solve your cardiac issues, while many believe that 10,000 steps daily can keep your body in shape. However, your fitness regime depends on your physique and goals.
Ten thousand steps daily can be too much for someone, but walking every day reduces your stress, improves heart health, and gives you the ability to think clutter-free.
But this needs to be done while managing healthy eating habits. And as Atomic Habits Author, James Clear said, "Every action you take is a vote for the type of person you wish to become." You must be conscious of the actions you're taking.
