Short-form content leads to endless scrolling, making it harder for social media users to pause scrolling. Here, we break down the science behind why we find it hard to stop scrolling on social media, with tips for obtaining ‘down time’.
THE SCIENCE BEHIND SCROLLING
Research suggests that the average person spends up to three hours a day scrolling through social media, with 1 in 4 adults reporting they feel “unable to stop” even if they are working on reducing screen time. This is often because the lines between a person’s work and social digital presence are blurred. In fact, according to Google Trend data, the search term ‘personal branding + digital detox’ has seen a 173.09 per cent uplift in the past month. Such an increase is no surprise, as employees and entrepreneurs alike work to present themselves as their own brand, igniting fear that stepping away from your phone may reduce visibility and growth opportunities.
As a result of social media’s infinite scrolling feature, it’s now effortless for users to consume endless screen time. Infinite scrolling increases screentime by 40%, as the user doesn’t encounter any stopping points.
Research by the Journal of Behavioural Neuroscience found that scrolling the internet fires the same neuropathways as addictive substances, creating a psychological dependency. The constant urge to scroll is built on a foundation of dopamine, the brain’s ‘feel-good’ hormone. Whenever users are exposed to an online interaction, such as a like or comment, the brain releases a burst of dopamine, encouraging a repeat in the behaviour. This experience is known as variable reward reinforcement.
Whether the use of the internet is integrated into your line of work or for social use only, ensure that you implement the following to ensure that you obtain ‘down time’:
BIG RESULTS VIA SMALL BREAKS
The human brain operates in cycles of high and low energy that last 90 minutes. After 50-60 minutes of focused activity, energy levels decrease. Taking 10-minute breaks, every hour allows the brain to recover from cognitive overload.
QUALITY OVER QUANTITY
Focus on mindfulness when browsing online. Avoid doomscrolling and choose meaningful interactions instead of continuous scrolling.
SET CLEAR BOUNDARIES
Consider partial detoxes, such as limiting personal use, while maintaining a professional presence.
20-20-20 DIGITAL RULE
To mitigate mental fatigue and eye strain, it is advisable to look away from your screen every 20 minutes. Focus on an object approximately 20 feet away for at least 20 seconds.
DIGITAL TIME LIMIT
Divide your day into different sections. Select periods during which you prefer to be without digital devices. These periods can vary in length. It is recommended to avoid using electronic devices one hour before bedtime.
