Be honest: how is that going?
Many people tell themselves they are just going to check Instagram for five minutes, and then somehow it is two and a half hours later and they are watching a stranger organize their pantry in color order.
This is not just a willpower issue. Apps are designed to keep us there. Social media platforms are built around what psychologists sometimes call variable reinforcement. In simple terms, our brains never know when the next interesting post, funny video, shocking story, or meaningful notification is coming. That unpredictability keeps us checking. It is the same principle that makes slot machines so compelling.
What are the Symptoms of too much Scrolling?
Many clients describe feeling more scattered, having a harder time going to bed, struggling with focus, or feeling like their memory is not as sharp when they are spending excessive time scrolling. Research suggests that constantly switching attention, consuming large amounts of rapidly changing information, and exposing ourselves to endless novelty can leave our brains feeling overstimulated and fatigued. While phones are not the sole cause of attention difficulties, many people notice meaningful improvements in their focus, sleep, and overall mood when they create more boundaries around their screen time.
So, what do we do instead?
I am a big believer that “just stop scrolling” is not a plan. We need replacement activities that are actually enjoyable.
What to do Instead of Scrolling?
One thing I have loved is puzzle books like Murdle, which is essentially a murder mystery logic puzzle book where you use clues, deduction, and process of elimination to solve the case. I also recently found The Killer Isn’t Alice by Iris Starling, which has a similar interactive mystery-puzzle feel. What I appreciate about these books is that they engage many of the same systems that make social media appealing. They spark curiosity, provide small moments of reward, and keep us wanting to know what comes next. The difference is that instead of passively consuming information, we are actively thinking, reasoning, and problem-solving. We are exercising attention rather than fragmenting it.
Board games can do something very similar. During the pandemic, I got really into games that could be played with just two people. Some favorites include Horrified, a cooperative game where players work together against classic movie monsters, Villainous, where players take on the roles of Disney villains with unique objectives, and Lost Cities, a deceptively simple strategy card game for two players.
What Kind of Games Can Replace Too Much Scrolling?
From a psychological perspective, board games are wonderful because they require sustained attention, planning, memory, flexibility, and social connection. They create opportunities for what psychologists call “flow” states, periods of deep engagement where we become immersed in an activity. Flow is often associated with improved mood, reduced stress, and greater feelings of fulfillment.
And if you are alone, that does not mean Solitaire is your only option. One game I enjoy is Morels, a card game about foraging mushrooms that can be played solo or with another person. There are also many modern solo card and board games designed specifically for one player. What makes these activities valuable is that they ask something of us. They require attention, strategy, and patience. In a world where so much entertainment is designed to be consumed passively, there is something refreshing about engaging with an activity that asks us to participate.
Another surprisingly satisfying option is adult coloring or color-by-number books. I have enjoyed the Lifelines series, which comes with markers included and can be found at places like Target or Amazon. While it may seem simple, activities like coloring tap into something psychologists have long recognized as important: play. Researcher Jaak Panksepp identified play as one of our core emotional systems, arguing that it is not just something children need but something that remains important throughout the lifespan. Creative, low-pressure activities like coloring can give our brains a chance to slow down, focus, and engage in a form of restorative play that many adults do not realize they are missing.
Is Watching TV Better than Scrolling?
Even television can become more active. If you like Jeopardy! or Wheel of Fortune, put your phone in another room and actually play along. Yell out the answers. Guess the puzzle. Be wrong loudly. It counts, because by actively participating rather than passively watching, you are engaging attention, memory retrieval, problem-solving, and processing speed in ways that help keep your brain involved rather than simply consuming content.
The goal is not to become a person who never uses a phone. Most of us are not trying to abandon modern life and churn our own butter. Instead, the goal is to remember that rest does not always mean numbing out. Sometimes our brains want to play, solve, connect, wonder, and participate. Scrolling gives us content. These other things give us memories.
How Can Therapy Help Stop Too Much Scrolling?
And if you find yourself repeatedly getting pulled back into scrolling despite wanting something different, therapy can be a helpful place to explore that too. Sometimes excessive scrolling is not really about entertainment. Sometimes it is about avoiding stress, loneliness, uncertainty, grief, boredom, or difficult emotions. Therapy can help you understand what role scrolling is serving in your life, identify what needs might be hiding underneath it, and develop replacement activities that feel realistic and sustainable. The goal is not to shame ourselves for reaching for our phones. The goal is to become curious about what we are reaching for them to do for us and whether there might be other ways to meet that need.
Schedule a free consultation call with our client care coordinator to be matched with the therapist who can best help you understand yourself more deeply and live a more fulfilling life.
