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There's this saying I repeat to myself, because what you're looking for is something that shouldn't be rejected-- there are healthy alternatives. Someone who struggles with impulsive shopping sprees are looking for creativity. That's not necessarily bad! They have to diverge their energy into something else! Instead of consuming, create. Get into arts and crafts and creative hobbies that really discipline your mind while also having fun at the things you create! 'If you want it done right, do it yourself.' Here we might have someone that consumes content. Now, I'm sure this is different than doom scrolling. Someone that watches lengthy video after video could be looking for something to learn. Grab a book, study, write an essay. I'm sure there's something called synapses that happen when you learn, more conducive when fabricating something educational yourself. Doom scrolling, as I think you've mentioned in this post, usually roots from boredom. When we sit in our room and aren't particular doing anything, sometimes it's because we feel lonely or are in need of stimulation. From what I remember, excessive dopamine consumption is bad for you, and getting hooked onto a platform that sort of endorses that is dangerous. Solutions usually include socializing with others, but if you find yourself unable to bond with others, then you need to make sure that you're just active with something else in general. The cure to doom scrolling(and something that generally applies to everything else i have listed) is to get something that puts you into flow state(i recommend getting yourself into this habit as it improves focus and productivity, studies on the conscious/unconscious mind and relinquishing the practice of multitasking). Personally, I get into activities like studying, making essays, reading, sewing, and/or crocheting so that my brain completely focuses on a task thar requires a lot of your attention. To keep it concise; whenever you have the urge to engage in something that separates you from healthy behaviors, find something productive and enjoyable that helps you focus . ----- (A personal tip I have in mind is to argue with yourself & repeat mantras, this usually helps with any behavioral problem I experience. When I find myself engrossing myself in actions or thoughts that go against my morals, I stop to analyze them, and what I do first is separate the impulsive thoughts and my voice of reason {ex: ex: "But I really want to do this..." don't merge yourself with your impulses!! ---> "You should do this." now it really sounds like another voice in your head } 1st step. "I don't understand why I do this" Play as a therapist and ask questions, make sure it's devoid of aggressive judgement towards yourself ex: What are you doing? What do you think about this? Why do you perceive it to be that way/what do you get out of it? Is it helping you? Why do you persist even if it harms you? Such questions usually get me to the core of my behaviors. Sometimes what I do fulfills what I long for. And once I understand what I want, I can try to identify healthier activities that quench that need. 2nd step. "I understand why this is bad, I find myself retreating to it anyway." You have understanding of why you do this to yourself, you're just not sure how to handle it. Argue with yourself. If you let your impulses override your voice of reason, sometimes that may be because you don't have any convincing arguments to retaliate against it. Hoard yourself with information, educate why it's bad scientifically(and ethically if you're someone that likes morals), research about it. When you finally have those counterpoints, you're able to engage in a debate with your impulses. ex: "You should do this because 'insert reason'" "Actually, I shouldn't. This is because... 'insert argument'" And you're just gonna keep doing that until there's nothing the voice has to say(if it still does have something that you can't argue with, answer that question with.. more research). This may seem laborious since it demands that you use critical thinking and actual research to disengage with unhealthy behaviors. But the more you repeat it to yourself, the less arguments you will have because eventually your brain will adjust to these. Then you can shorten your arguments into mantras. I believe the final level is when your reason overpowers your impulses, where you find it in yourself to instantly deny your urges instinctively. Overall--separate your instincts and beliefs, be educated, and argue with yourself.) |
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i remember being addicted to it during the covid era and felt miserable just mindlessly scrolling like i would come home from 9 hours of school just to lie there without getting up. being me i just criticized myself and felt the need to get better cuz it wasn't helping my self-growth or self-image. what worked for me was being indifferent to everything i scrolled through so that i wouldn't find it amusing anymore and uninstalled it. didn't look back for years since. i still reinstall it every now and then just to look at edits and update myself on what's happening around the world. then i uninstall it again. i don't feel the need to be on there. like any other app, tiktok is only useful to you if you know how to use it. you can have fun but also have to be responsible with yourself. because these corporations don't care about you, they just want your attention and your data. my advice is to set goals for yourself. big goals, things you need to do, things you want to do. get in touch with your creative side, focus on the future, focus on yourself, educate yourself, look up apps or websites that are actually helpful to you in the long-term, talk to friends, go to the park, write something, journal your daily life, watch long-form video essays, etc. hope you get better soon. best wishes.
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