以為戒 Doomscrolling 很簡單，直到我真的試了｜BonTime Bonnie

Key wellness strategies & self-care / productivity takeaways

• Measure the real problem (not just “screen time”)

  • Instead of judging all phone use, the creator specifically checked time spent scrolling on Instagram and tracked the numbers.

• Run a time-swap “challenge” (replacement beats restriction)

  • Swap Instagram scrolling time for reading time.
  • At 9pm each day, whatever time she spent on IG that day becomes the required reading quota for that night.

• Use external structure to prevent autopilot

  • Track reading progress with an app (Bookmory), including:
    • countdown timer
    • where you left off
    • pages completed
  • This adds friction to “just scrolling” and makes the goal feel concrete.

• Set “no-phone” environments and rules

  • Sunday = no social media day (no IG or similar).
  • Read somewhere different when needed (she went to the library because reading at home felt “creepy/unsettling”).

• Interrupt auto-play / auto-scroll mechanisms

  • Instagram has Reels auto-play; you can disable it.
  • Auto-play caused “passive” watching even when she wasn’t actively using her phone.

• Use reminders that work (active intention over willpower fantasies)

  • Actively reminding herself not to open IG helped her reduce scrolling significantly (e.g., from hours down to under an hour).

• Adopt “momentum” tactics

  • Start by reading even when tired; once she got going, she often continued until the quota was met.
  • When progress felt slow, she still pushed through to “the tense part,” which increased motivation.

• Turn behavior change into a longer-term habit

  • After the initial challenge, she kept reading and tied it to a yearly bingo goal (read 12+ books).
  • She reframed the mission: not only cut doomscrolling, but build replacement habits.

Practical method (as demonstrated in the video)

1. Daily tracking
   • Check IG scrolling time (not total screen time).
2. Daily replacement
   • At 9pm, read for the same amount of time she spent on IG.
3. Goal support
   • Use Bookmory to track progress and remaining time.
4. Prevention
   • Disable/avoid Reels auto-play
   • Create “no-scroll” rules (e.g., Sundays)
   • Use a “different location” (library) when focus breaks

Presenter notes / self-discovery insights

• Doomscrolling’s downside isn’t moral—it’s functional

  • Long stretches of video watching worsen focus (she couldn’t even complete basic home tasks).

• It’s normal to slip

  • She occasionally exceeded the IG time quota due to autopilot (e.g., while vacuuming, her phone kept playing).

• The “first step” is noticing

  • Recognizing the issue is already progress (she references a study where many people tried cutting back but fewer succeeded).

Sources / presenters mentioned

• BonTime Bonnie (presenter)
• Pew Research (study referenced about adults and phone use)
• Meta and YouTube (referenced via a liability verdict about addictive design)
• Bookmory (reading-tracking app mentioned)

Books/series mentioned (examples/recos):

• The Housemaid
• The Naturals series
• The Library of Borrowed Dreams
• The Convenience Store by Night
• The Café at the End of the World
• Atomic Habits
• Grit
• The Ruthless Elimination of Hurry