Ways to stop endless scrolling: 30-day experiment

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According to the CNN, social media platforms and mobile applications are designed to keep users engaged for as long as possible. Experts say that while people use their phones to satisfy needs such as social connection, entertainment and access to information, these needs are often fulfilled only temporarily.

Researchers also point out that excessive smartphone use can weaken attention spans. Although many people believe they can use their phones while doing other tasks, the brain is actually switching back and forth between activities. This constant task-switching can reduce productivity and make it harder to focus.

Another major concern is the amount of time spent on smartphones. Before beginning the experiment, the journalist averaged about four hours of screen time per day. Over the course of a year, that adds up to nearly 60 days. He noted that this time could instead be spent reading, learning new skills or engaging in other meaningful activities.

The experiment also highlighted the impact of smartphones on sleep. Experts say that the blue light emitted by phone screens suppresses the production of melatonin, a hormone that helps regulate sleep. In addition, social media and other digital content can keep the brain stimulated, making it more difficult to fall asleep. To reduce his dependence on his phone, the journalist first used a system that blocks access to social media apps. Because the system required an extra physical step to unlock the apps, it helped prevent mindless scrolling. According to him, this added barrier encouraged more conscious decisions about when and why he was using his phone.

During the second stage of the experiment, he switched to a basic flip phone. For short walks and everyday errands, he left his smartphone at home and carried only a device capable of making calls and sending text messages. While this helped him avoid notifications and social media, it also created some practical challenges, particularly when he needed maps or transportation services.

Keeping the phone out of the bedroom became another important part of the challenge. Instead of scrolling before bed or immediately after waking up, he spent that time reading books. He said the change helped him fall asleep more quickly and feel less stressed in the morning.

The journalist also stored his phone in a timed lockbox for certain periods during the day. This reduced the habit of checking notifications every few minutes. Experts note that reviewing notifications in batches a few times a day, rather than constantly reacting to them, can lower stress levels and improve concentration.

By the end of the 30-day experiment, the journalist had successfully reduced his average daily screen time from four hours to two. While he acknowledged that completely giving up smartphones is unrealistic in today's world, he concluded that app blockers, flip phones, keeping devices out of the bedroom and limiting notifications can significantly reduce the amount of time people spend staring at screens.