10 things to do instead of doomscrolling

Summary

This video explores how to break free from 'doom scrolling'—the addictive habit of endlessly consuming content on phones. The key approach is 'replacement over removal,' which involves replacing mindless consumption with intentional, rewarding activities. From engaging in research projects, using apps like Pinterest or ChronoPhoto, to adopting analog alternatives like physical notebooks or cameras, the video provides 10 practical ways to reclaim control. It emphasizes cultivating curiosity, avoiding sensationalism, and making productive choices that enhance well-being instead of feeding digital addiction.

Takeaways

• 😀 Focus on Replacement over Removal: Instead of completely removing unhealthy behaviors, replace them with healthier alternatives that provide similar benefits.
• 📚 Engage in Mindful Consumption: Set research goals when browsing online to turn mindless scrolling into intentional and productive learning.
• 📱 Hijack Muscle Memory: Replace harmful apps like Instagram or TikTok with educational apps like Wikipedia or bird-watching apps, turning compulsive unlocking into something beneficial.
• 🎨 Find Dopamine Hits in Healthier Ways: Replace content consumption that makes you feel self-conscious with platforms like Pinterest, which offer inspiration without comparison.
• 📝 Create an Anti-Chum Bucket List: Compile a list of quality content you want to consume and use it as a replacement when tempted to watch low-value content.
• 📸 Use Analog Alternatives: Replace core functions of your phone with analog equivalents like using a physical camera or notebook to minimize phone dependency.
• 🎧 Enter the Audiobook Vortex: Instead of getting lost in visual scrolling, pair audiobooks or podcasts with activities like cleaning or exercising to make distractions productive.
• 📰 Avoid Sensationalism: Opt for non-sensationalist news sources like Our World in Data for a more informed and less anxiety-inducing worldview.
• 📚 Embrace Lindy Media: Mix up modern content with timeless classics (books or movies) to reduce the obsession with cultural recency and stay grounded.
• 🛠️ Make Stuff: Combat passivity by actively creating—whether it's art, writing, or another creative pursuit—to find fulfillment beyond passive consumption.

Q & A

What is 'replacement over removal' in the context of addiction?

'Replacement over removal' is a strategy where instead of simply removing an addictive behavior (e.g., going to the pub and not drinking), a person replaces it with a different, engaging activity (e.g., going rock climbing). This approach helps avoid the mental strain of constantly thinking about what is being avoided, making the process of overcoming addiction easier.

How can giving yourself a research project reduce mindless phone use?

Instead of engaging in mindless consumption (scrolling without a goal), giving yourself a research project involves consuming content with a specific goal in mind. This way, you focus on mindful consumption, which allows you to feel more in control and engaged while using the internet productively.

What does 'compulsive unlocking' refer to, and how can it be managed?

'Compulsive unlocking' refers to the automatic habit of unlocking your phone and opening apps like Instagram or TikTok without thinking. It can be managed by replacing the apps that fuel this habit with ones that offer positive content, like Wikipedia or a bird-watching app. This interrupts the habitual loop and creates moments of clarity.

How can using Pinterest or Chrono Photo replace the dopamine hit from doomscrolling?

Pinterest provides the positive aspects of social media (creativity, inspiration) without the self-consciousness that comes from platforms like Instagram. Chrono Photo turns scrolling into a fun game by letting users guess the year of historical photos, providing a dopamine hit of discovery and learning rather than consuming endless, mind-numbing content.

What is 'anti-chum bucket' content, and how can it be used to avoid doomscrolling?

'Anti-chum bucket' content refers to a curated list of things that inspire or improve you, like quality shows, albums, or books. When you find yourself engaging with low-quality or mindless content, you can instead turn to this list and consume something that benefits you, turning negative habits into positive ones.

How can replacing core phone functions with analog equivalents help reduce phone dependency?

Replacing key functions of your phone, like the camera or music app, with physical alternatives such as film cameras or vinyl records, can reduce reliance on the phone. This approach allows you to enjoy the benefits of those functions without falling into the trap of using the phone for hours.

What is the value of pairing cleaning or hands-on activities with audiobooks to avoid doomscrolling?

By pairing a hands-on activity like cleaning with audiobooks or podcasts, you can still engage in a distraction (which may sometimes be necessary) while adding productivity. This method ensures that your day ends with a sense of accomplishment rather than feeling drained from passive consumption.

How can you avoid sensationalist news headlines while staying informed?

To avoid sensationalist headlines, you can choose sources that offer more thoughtful and slow journalism, such as Our World in Data or solutions-based journalism. These sources focus on deeper analysis without the clickbait packaging that causes anxiety or alarm.

What is a 'Lindy detox,' and how can it help reduce the bias toward recency in media consumption?

A 'Lindy detox' involves consuming content that has stood the test of time (e.g., classic books or films) rather than focusing on new or trending media. This reduces the cultural recency bias and shows that older content often has long-term relevance, offering a more stable, thoughtful form of media consumption.

How can creating things replace passive consumption as an alternative to doomscrolling?

Instead of passively consuming content, engaging in creative activities—whether it’s writing, drawing, or building something—offers a flow state that is more fulfilling. Active creation helps replace the easy but draining habit of doomscrolling with something more meaningful and productive.