The Epidemic of the 21st Century
Ever find yourself mindlessly scrolling through your phone with no real purpose?
You wake up in the morning, perhaps to your alarm, and before your feet even touch the floor, your hand instinctively reaches for your phone.
You lay around and check a few things, perhaps trying to catch your first dopamine hit of the day.
You then take your phone with you to the bathroom and you continue the scrolling on the toilet. And you end up spending way more time than you planned.
The next thing you know, almost an hour has vanished in a blur of scrolling. Sounds familiar?
Yup, Scrolling our lives away has become the new norm.
We don’t know why.
We don’t even question it.
This is the reality of the 21st century.
It’s not always that bad. There are some great things to find on the internet (maybe this article — but I’ll let you be the judge of that).
But what saddens me are those precious hours we lose by aimless scrolling.
So how can we become masters of our time?
My goal is to share my feelings and thoughts with you through my writing, hoping they resonate with your own experiences and we get closer to answering this question.
Although I grew to dislike articles with numbered lists (and “quick fixes”), I couldn’t help but put one toward the end of the article!
They’re very effective in communicating simple & concise ideas.
For now, let’s explore the problem at hand :)
What are we looking for when we’re scrolling?
I ask myself this question and I try to look around me and observe what others are trying to do.
Looking for a new job? Remember when we used to go out and seek opportunities? Now, we scroll through endless job postings and, with just one ‘Easy Apply’ click, we’ve submitted our resume!
99% of the time, we know we won’t hear back, but we still do it because it’s easy and it feels productive.
Sure, many people have found amazing jobs through platforms like LinkedIn, but something feels off about scrolling from our beds in our pajamas and sending out job applications.
Searching for an article to read? There are millions of articles online, and I often trick myself into believing that reading them is productive.
I love the content I find — it’s diverse and interesting. But many times, I read so many different topics that I never end up applying what I learn. I just forget what I read.
Don’t even get me started on those “Top 10” articles.
We just skip from one bullet point to the next without actually reading the content underneath. Because, we think, if we read those 10 commandments, we will have improved ourselves.
Worse, we jump to the next article before even fully absorbing the first point from that list.
Are you waiting for a new message notification? Checking the latest news? Keeping up with the newest trends? Reading people’s online stories? Signing up for another online course? Or just looking for a dopamine kick from Instagram or YouTube?
It’s endless! There’s so much content and information out there. I want to learn and read about everything because it’s all fascinating. But I know that’s impossible, and I need to focus.
Okay enough with the philosophy talk — how do we move on from here?
Before finding solutions, we must define the problems precisely.
There are 2 main problem areas we’re dealing with
- Overload of Information — The overwhelming amount of content available online makes it difficult to focus.
- Instant Gratification — The constant search for quick dopamine hits.
Here’s what has worked well for me in the past to dealing with these problems:
- Identify and Limit Distractions
For example, I delete any apps from my phone that are causing a great deal of distractions. - Be mindful of my actions
For example, when I pick up my phone out of habit (because I want to distract myself), I remind myself to return to the thing I was doing. - Designate Phone-Free Periods
For example, no-phone periods for the first 2 hours in the morning, during meals, and sometimes before bed (although I’m still guilty of this). - Prioritize Deep Work
At work: I constantly remind myself to focus on the most important task of the day and resist the urge to do shallow work (I highly recommend reading “Deep Work” by Cal Newport on this topic.). - Focus on Key Hobbies
In personal life: Instead of trying to master 10 different hobbies, I’m trying to be more focused on the ones I truly care about now.
I ask myself, “What skills do I want to learn in the next few months? And which goals are these skills helping me achieve?” - Seek Quality Over Quantity
When reading, I try to read fewer articles thoroughly, reflect on them, and apply what I learn, instead of just skimming through many articles, - Meditation and Journaling
These habits increase awareness and help understand the workings of your psyche. In my opinion they should be part of our everyday life. They help me work through almost every problem and not just the ones described in this article. - Last but not least. Be kind to yourself.
It’s okay to fall back into the loop. Just go back to step 1, kindly.
Commit to a 21-Day Challenge
Try these steps for at least 21 days and they will certainly change your life. You will find increased focus and purpose in your life.
I’m currently at a low point with my digital distractions, which is why I’m committing to this 21-day regime again, with you.
I leave you with this incredible quote from Carl Jung:
“Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.”
As always, thanks for reading ❤ Let me know what distractions and problems you’re battling with at the moment.
