• Alyssa Hall, ELI-MP

How To Stop the Endless Social Media Scroll

Updated: Feb 29

Do you find yourself doing the endless scroll? While at the same time feeling like you don’t have time for anything? There are 100 tasks that need to be done. You don’t have any time to focus on what you ACTUALLY want to focus on. You rarely have time to do fun things. Yet you still find yourself doing the endless scroll.


We need to get you to be more intentional about your time. This is something that a lot of us teach our kids, but once we become adults and have more things to juggle, it all goes out the window 😅


I once read in a parenting article about teaching young kids the concept of time and giving them choices. Saying “ok we’re leaving the park in 10 minutes. Would you like to spend that time playing basketball or do you want to play on the swings?” It’s a great way to let kids feel independent while also teaching them that when the time’s up, time’s up and that’s it. One thing that isn’t mentioned is how it helps kids become intentional with their time. They KNOW there’s only 10 minutes, they’re not going to waste it arguing with you, going to the bathroom or anything else that’ll take time away from doing what they love. They’re going to make those 10 minutes count.


So what does that have to do with us adults and our mindless Facebook scrolling? When we’re on social media scrolling through people’s vacation photos, that’s not typically on the top of the list of things we really want to do. But it’s so mindless that we do it without thinking and then later on feel like we don’t have time for anything.


So what do we do? Well first you have to figure yourself out. What things do you want to do that you feel like you don’t have time to do? What project do you want to start? What are your goals? What do you like to do to relax? What helps you decompress? What do you want to do for fun? Journal all these things out.


A couple of years ago I wrote a list for myself “Live Your Best Life 2018”. I had decided to take a break from college and wanted to make sure I spent that time doing things I kept putting off because I felt like I didn’t have time.


I completed a handful of them. Why? Because I wasn’t intentional with my time. I did the first step, which is super important, but I didn’t do the next thing I’m about to explain.


Once you have your list, look at the items that can be done in small time chunks. When I say small time chunks, I mean 20-minute time blocks. As you can see on my list, every single one of those things can be broken down into 20-minute time slots a day. You may not be able to complete the task in 20 minutes, but you’ll get SOMETHING done.

Look at your days, where can you fit 20 minutes a day to get that task done? Schedule it in.


Ok, SO here comes the hard part, that takes a lot of practice. When you notice yourself grabbing your phone, opening up Facebook and starting to do the scroll, pause and ask yourself, “Is this how I want to spend my time? Doing this will take away 10 minutes of my time, later on, to do ____” when you see your scrolling time as actual time being taken away from your day, it puts it into perspective. And if you say “yes, that’s how I want to spend my time.” Then WITHOUT JUDGMENT do that. Enjoy your time that way because you made the conscious decision to. If that’s what will make you feel relaxed, allow yourself to feel relaxed. Nothing’s worse than shaming yourself for doing something that’ll make you happy or relaxed.


If you decide, “no, this is not how I want to spend my time.” Put it down, give yourself a pat on the back and go do what you’re supposed to be doing! It’s hard, and it takes practice but you’ll get so much more done when you start to implement this thought pattern in your life.


Try it out for a week and let me know how it turns out!!!


©2020 Alyssa Hall Coaching