We’ve all been there: you open your phone “just to check one thing,” and before you know it, you’ve lost an hour on a random social feed.
Phones can be great tools, but when we start to scroll on autopilot, we’re missing out on moments that truly matter—like catching up with a friend or even just letting our minds wander freely.
In my experience as a psychologist, I’ve noticed how effortless it is to get hooked on these tiny screens. A quick tap leads to an endless stream of content, all designed to keep your eyes locked on the screen.
If you’re looking to reclaim some of that time and attention, here are seven exercises you can practice. They’re simple, practical, and surprisingly effective at breaking the scroll habit.
Each one can help your brain refocus on what’s happening right in front of you.
1) The 5-5-5 mind shift
One of the quickest ways to break out of a scrolling cycle is to ground yourself in the present moment. Whenever you catch yourself about to grab your phone for a mindless scroll, pause for a 5-5-5 reset.
- Five slow breaths: Inhale deeply, hold for a second, then exhale slowly.
- Five observations: Look around and note five things you see (like the color of the wall, a pattern on the floor, or a ray of sunlight).
- Five gentle stretches: Roll your shoulders, tilt your neck side to side, or stretch out your wrists—anything that grounds you in your body.
This short practice breaks the mental “autopilot” state.
Daniel Goleman, known for his work on emotional intelligence, reminds us that shifting attention to our senses can help us build greater self-awareness.
So if you feel the scroll monster creeping in, a quick 5-5-5 might just refocus your mind.
2) Turn boredom into curiosity
A lot of mindless scrolling happens because we’re bored—waiting in a line, killing time between tasks, or even procrastinating on something we don’t want to do.
Instead of reaching for your phone, see if you can cultivate curiosity about your surroundings.
Ask yourself a few simple questions:
- What’s a small detail in the room I’ve never noticed before?
- If I’m outside, how many different bird sounds can I hear, or what do the clouds look like?
- If I’m in a waiting area, what’s the vibe? Do people look relaxed, anxious, or excited?
Susan Cain has discussed the power of quiet observation, noting that we often miss subtle beauty when we’re constantly distracted.
By feeding your curiosity, you’re giving your brain something interesting to focus on, which can be a nice alternative to staring at the phone.
3) Set intentional “no-scroll” windows
One simple strategy is to choose specific times or places where you will not scroll under any circumstance.
For instance, you might decide that you’ll never scroll in bed before sleeping or while sitting at the dinner table.
I used to enforce a similar rule for my own dinner times, which helped me be more present with my kids. If you forget or slip up, don’t beat yourself up—just restart.
Over time, your brain gets used to these no-scroll windows as a normal part of the day.
You might have read my post on setting boundaries around social media. The principle is the same:
When you know certain times are “phone-free,” you’re less likely to reflexively reach for it. Establishing these mini habits trains your brain to see phone usage as a choice, not a default.
4) Use quick digital breaks to learn something new
Sometimes, you genuinely need a quick break—maybe you’ve been working for hours, or you’re emotionally drained.
Instead of doomscrolling, try a brief learning break:
- Watch a 5-minute tutorial on a new hobby
- Check out a language-learning app for a single practice session
- Read a short, informative article from a reputable source.
Either way, it’s certain that using screen time for mindful learning can boost positive emotions and give your brain a sense of accomplishment.
Rather than leaving a scrolling session feeling drained, you’ll come away with a new fact or skill.
Trust me, even if it’s just five minutes, your mind shifts from mindless consumption to intentional engagement.
5) Visualize a positive alternative
Before you start scrolling, imagine something you’d rather accomplish.
How does it work?
Well, visualization is a powerful mental tool, often used by athletes and high performers.
Let’s say you’ve been meaning to organize your desk, do a quick stretch, or even water your plants. Picture yourself doing that activity, enjoying how it feels, and completing it.
Regardless of what you do, it’s important to develop the ability to choose your response in any given situation. In the context of phone scrolling, that choice often gets lost in habit.
By visualizing an alternative action (and the satisfaction it brings), you’re more likely to follow through.
After all, it’s tough to stare at cat memes when there’s a plant waiting for a little TLC.
6) Practice the “15-minute rule”
Give yourself permission to do whatever else you’d like for 15 minutes before you pick up your phone.
If after those 15 minutes, you still want to scroll, go for it—but most people find the urge often subsides once they’ve done something more fulfilling.
During those 15 minutes, try to engage in a mood-lifting or productive activity:
- Tidy a small corner of your space: A clutter-free environment can boost clarity.
- Dance to a favorite song: Movement releases endorphins.
- Mindfully sip a cup of tea or coffee: Just focus on the flavors and the warmth.
When the time is up, you might feel relaxed or accomplished enough that picking up the phone doesn’t seem so tempting.
It’s like giving your brain an alternative reward—something other than the dopamine hit from your phone.
7) Reflect on the “why”
Last but not least, get curious about why you reach for your phone in the first place.
Are you avoiding work stress? Feeling lonely? Seeking a mental escape?
By identifying the underlying emotion or need, you can address it in a healthier way.
If it’s loneliness, maybe call a friend or send a genuine message instead of scrolling. If it’s stress, a short breathing exercise might help.
If you’re just trying to procrastinate, break down your task into smaller steps so it feels less overwhelming.
Brene Brown has pointed out that naming our emotions can take the power out of them.
So next time you find yourself on autopilot, pause and ask, “What’s really going on here?” Understanding your why can unlock new strategies for coping that don’t involve an endless newsfeed.
The bottom line
You don’t need to swear off smartphones forever. They can be wonderful tools for connection, entertainment, and convenience. But it’s all too easy for a quick check to spiral into endless scrolling.
By integrating these simple brain exercises—like the 5-5-5 mind shift or a set “no-scroll” window—you can regain control and use your phone more consciously.
Remember, small changes in habits can lead to big improvements over time. Pick one exercise that resonates, try it out, and see how it feels.
If it works, layer on another.
The goal isn’t perfection—it’s mindfulness.
Breaking free from mindless scrolling can open up moments of creativity, self-awareness, and genuine relaxation.
And once you start experiencing the benefits, you might even find that your phone is just one of many tools in your life, rather than the main event.
