Ever pick up your phone for just a second and suddenly realize 30 minutes (or an hour) have disappeared? You’re not alone! The average person spends two or more hours a day on social media—often without even realizing it. But why do we do it? And more importantly, how can we stop?
In this episode, we dive into:
✅ The sneaky psychology behind endless scrolling (hello, dopamine!)
✅ Why we reach for our phones when we’re stressed, overwhelmed, or just plain tired
✅ Signs you might need a “scroll detox”
✅ Simple strategies to break the habit and reclaim your time
If you’re feeling stretched thin but still find yourself glued to your phone, this episode is for you! Tune in now and take back control of your screen time. 🎧✨
Ready to listen? Use the podcast player or listen anywhere you find your favorite podcasts. (Don’t forget to subscribe so you never miss an episode!)
Rather read? Check out the show notes and episode content right here!
Show Notes: How to Stop Scrolling When You Have Too Much to Do
Hey, hey friend! Welcome to Episode #229 of The Secrets of Supermom Show!
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Have you ever picked up your phone for a quick check, only to find yourself scrolling mindlessly for 30 minutes or even an hour? You’re not alone! The average person spends over two hours a day on social media, and if you check your screen time, you might be shocked at how much time you’re spending scrolling.
As busy moms, we have so much on our to-do lists, yet we often find ourselves stuck in the social media scroll. So why do we do it, and more importantly, how can we stop? Let’s dive into why our brains are wired for scrolling and the steps we can take to break the habit and reclaim our time.
Why We Get Stuck in the Scroll
- Dopamine Hits Keep Us Hooked – Social media platforms are designed to keep us engaged. With endless scrolling, autoplay, and notifications, our brains get small dopamine hits that make us want to keep going.
- Easy Accessibility – Our phones are always within reach—on our desks, in our pockets, or next to us on the couch. When something is that easy to access, it becomes second nature to pick it up.
- Habit Loops – Have you ever found yourself checking one app, then another, and another without realizing it? That’s because our brains form habits around these behaviors, making them automatic.
- Avoidance & Overwhelm – Sometimes we scroll because we’re avoiding a difficult task—like responding to a stressful email or tackling a big home project. Scrolling provides instant relief from those overwhelming feelings.
- Exhaustion & Mental Fatigue – When we’re tired, our brains crave easy, pleasurable activities that don’t require much effort—hence, mindless scrolling.
Signs You Might Need a Scrolling Detox
- You pick up your phone without realizing it.
- You open social media when you meant to do something else.
- You use scrolling as a way to manage stress, boredom, or anxiety.
- Your screen time report surprises (or shocks!) you.
How to Break Free from the Scroll
- Increase Awareness
- Track your screen time.
- Set app usage reports to monitor your habits.
- Ask yourself: Do I really want to be doing this?
- Make It Harder to Scroll
- Keep your phone in another room while working.
- Set app limits or use focus modes to block access.
- Place a sticky note on your phone that says, Is this how I want to spend my time?
- Remove apps from your home screen or delete them temporarily.
- Replace Scrolling with Something Better
- Take a walk instead of picking up your phone.
- Do a short breathing exercise.
- Read a book, do a puzzle, or step outside for fresh air.
- Set Boundaries with Social Media
- Try a no-scroll morning or no-scroll evening policy.
- Designate one day a week as a social media-free day.
- Keep your phone out of reach during family time and bedtime.
- Reward Yourself for Breaking the Habit
- Celebrate small wins—share your progress with a friend!
- Treat yourself to a coffee, a fun outing, or an activity you love.
- Remind yourself that you’re gaining valuable time back for what truly matters.
You’ve Got This!
Breaking the scrolling habit isn’t about eliminating social media entirely—it’s about being intentional with your time. If you’ve found yourself overwhelmed by constant scrolling and ready to take back control, try these strategies and see what works for you.
And if you make progress, I want to celebrate with you! Send me a message and let me know how you’re doing—I’d love to cheer you on!
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About the Host: Lori Oberbroeckling
Lori Whitney Oberbroeckling is a mom of four, corporate leader, podcaster, productivity expert, and author of the book Secrets of Supermom: How Extraordinary Moms Succeed at Work and Home & How You Can Too!
She is passionate about helping parents who want fulfilling careers–or side hustles or passion projects–while also wanting to feel present and connected to their families.
