Can’t stop endlessly scrolling? Tips to help you take back control

It’s called the infinite scroll – a design feature on social media, shopping, video and many other apps that continuously loads content as you reach the bottom of the page. Handy? Yes. Clever? Also yes. Devious? Very much so. The infinite scroll is likely the main reason you find it so hard to stop scrolling once you begin.

To understand why this design feature is so devious, we need to understand the psychology and behaviours it taps into.

First, the infinite scroll takes away a natural stopping point – where you might decide that’s enough social media for today. For example, Instagram feeds once stopped after all chronologically new posts from followed accounts had been viewed, and even told us we were “all caught up” for the day. Now, algorithmic feeds combined with the infinite scroll mean there’s no way to ever be caught up with it all.

The second reason you find it so hard to stop scrolling is the promise of something good that might be just about to pop up in your feed. The algorithm “knows” what you like. So, hand-in-hand with the infinite scroll, it keeps feeding you all those tasty tid-bits.

Putting it bluntly, these features help create an addiction of sorts. The promise of a little hit of dopamine when we see content we love. And addictions are hard to beat – but not impossible.

Here are some quick wins and longer-term solutions if you want to break free from the grip of the scroll.

The quick wins

Create a break

Your device might be the problem, but it can also be part of the solution. Start by using your phone’s screen time features – such as Android’s Digital Wellbeing or Apple’s Screen Time.

You can also install a more sophisticated third-party app that forces you to break the patterns of mindless scrolling behaviour.

Apps such as One Sec, ScreenZen, Opal and Freedom can short-circuit the automatic habits associated with scrolling in various ways. These include putting mandatory pauses before social media apps open, or applying colour filters (like grayscale) to make apps less appealing.

They can even hard-block apps for specific periods of time if you really need a tough love approach.

Remove social media apps

This one’s usually met with an audible gasp when I suggest it, but you might find you adapt to not having social media at your fingertips faster than you’d imagine. You’re not deleting your accounts – just making it harder to open them and scroll.

Schedule some scrolling time

If you can’t imagine life without scrolling, schedule time each day for just that activity. It could be in your lunch break or when you get home from work: give yourself the freedom to scroll for the amount of time you set (say, 15 minutes) and don’t feel guilty about it. Just remember you still have to close the apps and get on with your life as soon as the time is up.

The hard work

The above might limit your scrolling in the short term, but long-term benefits (and emotional freedom) will likely take a bit more work.

The “easy” tips often work for a little while, when you’re motivated to change and feeling optimistic. But time and the pressures of life can start to erode your convictions.

So, to gain true freedom from scrolling, think about social media and whether it’s a relationship that serves you well. If you feel like it’s controlling you far more than you are controlling it, here are some things to consider. Be warned, they might not be easy.

What’s the deeper reason?

Think deeply about why you’re scrolling so much in the first place. Is it a lack of willpower? Are you avoiding something or someone? Are you suppressing feelings that you would prefer not to acknowledge?

All of these things can be reasons why we seek distraction. You might be avoiding a big thing (the state of a relationship) or a small thing (cooking dinner), but either way, scrolling is the symptom, not the disease. So, consider if scrolling might be part of a bigger problem you need to deal with instead.

Who’s benefiting whom?

Consider how much you really “need” social media. Do you actively use it in a way that benefits you (for example, as a business platform) or did you sign up out of curiosity years ago and have never really questioned why you’re still using it?

If it’s the latter, apply a critical lens to the platforms you use and how they serve you. On average, Australians use six to seven different social media platforms regularly. Think about what you might gain from spending less time scrolling, but also think about whether your life would be worse without some of them.

If you can’t think of a really compelling reason as to why it would be worse, it might be time to say goodbye to a few.

These “hard” options will take time and effort, and require you to reflect on your habits. But, like with most things, the reward for effort is likely to be greater, and last longer.