An Unoriginal Blog on Finding Alternatives to Doomscrolling
… From an anxious ADHDer
This week’s post is a little (ok, a lot) different. Inspired by notes I keep seeing on Substack about people being tired of seeing posts on “Quitting social media” and “avoiding doomscrolling”, I decided I had to write my take on it to make to annoy them even more.
As someone with ADHD, I know all too well the fixation and constant craving for stimulation and the dopamine rush that these platforms provide. I had a chronic addiction to TikTok/Instagram/short-form content in general, as my brain was constantly searching for the next hit. So I wanna talk about things I did to tame the scroll instead of unrealistic cold turkey strategies ( I like my daily cat videos as well as following my fave artists ) that so many similar blogs or youtubers try and feed you. Also, how it helped me focus, overall creativity, and most importantly, normalize my attention span back to how it used to have a somewhat normal attention span and actually enjoyed things I consumed!
So if you’re willing to forgive the lack of originality of the topic and just see it as MY realistic, personal experience, please carry on.
YouTube (Longform Only)
I’ll start with the sorta controversial one, especially since YouTube is also considered a form of socials. I've consciously shifted my screen time from endless social media feeds and addictive shorts to more intentional YouTube viewing. I try to prioritize longer-form content (with actual context) like documentaries, interviews, and in-depth discussions, podcasts over scrolling through hundreds of shorts.
For entertainment, I watch entire concert videos, chill cooking/gaming videos not edited to the max for short attention spans. This still provides auditory and visual stimulation, but in a way that's often educational or genuinely entertaining, offering a more substantial reward than the fleeting dopamine hits of social scrolling. Bonus tip* get premium. It’ll stop you from scrolling between ads!
Get into Physical Media for Music
Speaking of slowing down dopamine hits, starting a record collection has been a deliberate move towards more mindful consumption for me. The act of selecting a record, placing it on the turntable, and listening without the endless skip options and recommendations of digital music forces a different kind of engagement. Before it, I’d constantly scroll during songs and get interrupted whenever I’m logged back into socials with videos auto-playing or open a site that interrupts the listening experience. CD’s, or even old school Ipods can also solve this. Pretty much, just use a different device to play music on other than your phone!
The reward is a deeper appreciation for the music through a slower, yet more rewarding experience. I’ve recconected with the art from that feels far more satisfying than passively streaming while doing 20 other things on your phone.
Curate Your Algorithms
For the most part, I have Instagram to follow music content, TikTok to follow anime and other hobbies, then a personal account to follow family and close friends whose regular posts are not something I usually engage with but would like to stay in touch. Then Substack when I’m searching for reads and good convo!
By actively unfollowing accounts that don’t need my attention, and only liking and commenting on content that aligns with my interests, while not perfect, my feeds have been a lot more curated. I log into certain accounts only when I’m looking for the specific fixes instead of a big mix of random intake.
Avoid DMing on Social Media
By limiting my direct interactions on social media, especially with casual acquaintances and focusing only on meaningful conversations with a select few online friends, I've reduced the constant notifications and the pull to engage in never-ending exchanges from everyone who feels they must have access to you at all times. I actually limit my IRL friends on socials and prefer following online only because of this. My social accounts are curated to the content I want to see, not just because they’re my friend from work. If I do respond to dm’s, it’s only when it’s about something I posted. To contribute to the type of conversation I’m looking for, not just to exchange fire emojis and send endless reels.
Reading Manga on Apps
I’ve subscribed to manga apps like Shonen Jump on my phone, so every time I’m waiting around and feeling the itch to scroll, I now get the itch to continue a story I’m engaged in. This still offers that visual stimulation and narrative engagement my brain often craves, but within a contained series of entertainment, that also requires reading and slow appreciation of art!
Strategy App Games
When the urge to tap and swipe hits, I play the Pokémon card game online. Deck building/strategy games, such as even like chess, require focus, planning, and problem-solving, engaging my brain in a more active and rewarding way than passive scrolling. Games you can easily put down and pickup and anytime and don’t demand a whole lot of commitment, but isn’t Candy Crush at the same time. It’s chill, fun, plus, I can use what I learn to better my IRL hobby of playing Pokémon better!
How Things Have Changed For Me
Since I've consciously implemented these strategies (I’d say a good 2 years now and going), the shift in my daily life has been significant and undeniably positive. I find myself more attuned to the present moment like actually being able to get lost in a full movie without fixing the need to reach for my phone.
My focus feels sharp most days, allowing me to concentrate on purposeful tasks without the constant urge to seek external stimulation, being ADHD. Surprisingly, this reduction in digital noise also sparked my creativity, the reason for having a newsletter on here despite already being a writer on my full-time and side projects!
I’m actually completing video games and am able to have a conversation with pieces of art I consume. I’m a better listener and can hold a better conversation as well! All this is key when you are an adult work from home ADHD’er with so many tasks to complete, and so many hobbies to fulfill.
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If you find yourself struggling with this, try these for yourself! Also, share with me some things that you do to recover from the endless scroll. Thanks for reading.
Thank you for sharing these. I found the record collecting and playing especially nice. I’m a serial song skipper so this is definitely a nice way to enjoy music and actually initially be forced to enjoy it. 💚
I also curate based on interests although it did get out of hand at one point but I scaled back again.
I do find the ignoring DMs bit hard. I need to be better at setting and expressing my need for boundaries I think. But this is a great list of strategies to try.
The way I relate to this lol
I was talking with my brother about physical media for music. He has started collecting vinyls and CDs and said that the kind of ritual aspect to it has increased his enjoyement of the music, because it then became an experience.
And during the few days I stayed with him, I understood. The act of picking out a vinyl, putting it on the gramaphone and sitting back and chatting while the music plays was a great time for me. I don't know how easily I can adapt this to my own life, but I'd certainly like to try!