I Stopped Doom Scrolling and This Happened...

Overview

Jess Riley describes reducing doomscrolling by creating stronger barriers to social media and spending more time on intentional, offline activities. She says these changes have helped her feel calmer, more productive, creative, and connected to her own life.

Strategies and Takeaways

• Create a firm barrier to interrupt scrolling. Riley uses an NFC app-blocking device called Now Lock. Tapping it blocks selected apps, and tapping it again unlocks them. The physical step helps her resist reflexively opening Instagram. Other app-blocking devices may work, too.
• Notice automatic phone habits. Reaching for Instagram whenever she felt even slightly bored helped Riley recognize how habitual her social media use had become.
• Capture memories in slower, more tangible ways.
  • Use a film or disposable camera, or a camcorder, to focus on the moment instead of taking and reviewing many shots.
  • Print photos and make albums so memories are easier to revisit than they are in a crowded phone gallery.
  • Riley found that bringing a disposable camera to an event also helped her connect with other people.
• Make listening more intentional. Playing a record turns listening into a deliberate activity: choosing an album and hearing it through rather than constantly skipping between songs.
• Reduce the constant stream of online input. Riley says social platforms encourage repeated checking through unpredictable rewards and fear of missing out. Taking a break, going outside, and focusing on real-life activities helped her feel calmer and steadier.
• Choose what works for you. Riley acknowledges concerns about companies selling “analog” products for nostalgia, but feels these tools can still be worthwhile if they help someone be more present.

Presenter and Sources Mentioned

• Presenter: Jess Riley
• Products and services: Now Lock, CampSnap Pro, Netflix
• Other references: Instagram, disposable and film cameras, camcorders, photo albums, vinyl records, and social media platforms