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Mindful Scrolling: Four Strategies to Stress Less with Social Media

by Julie PetersOctober 04, 2019
Young people sitting on couch, ignoring each other, using applications in smartphones.

fizkes/Getty Images

How to create social media boundaries to stay connected without getting sucked in.

Social media is great—it’s an awesome way to get referrals to services we need, find communities for support, and see the best cat videos. But it can also be a huge source of stress. Without appropriate filters, we can waste a lot of our day mindlessly scrolling, comparing ourselves to the bright and shiny lives of others, and learning terrifying news before we’ve even had a cup of coffee in the morning. (Find out how to use technology so it doesn’t use you.)

Studies have shown a correlation between social media use and mental health problems like anxiety and depression. There also seems to be a link with loneliness—because social media can make us feel connected without actually giving us true intimacy, we can end up spending a lot of energy there instead of growing our real-life relationships. (Discover nine ways tech can build intimacy.)

Here are a few strategies to apply healthy social media boundaries: 

1. Apply Mindfulness 

For a week, keep using social media as you always do, but pay attention to how often, when and where, and how you feel during those experiences. A big question to ask yourself is why you’re using it. 

There are three main reasons I tend to want to log in: to connect, to catch up on the news, or to entertain myself when I’m bored and/or tired. Empowered with that knowledge, I can ask myself what I need from social media and make different choices. If I’m lonely, I can text or call a friend. If I want to feel informed, I can check out a reputable news site. If I’m bored, I can play a mildly engaging game like Solitaire or Shizen instead. Knowing your main reasons for logging in will help to guide you in creating boundaries that work for you. (Check out our 7 Ways to Simplify Your Digital Life.)

2. Adjust the How 

Studies have shown that while engaged social media use can be beneficial, purposeless scrolling can trigger our anxiety and depression. When I log in, I like to have specific intentions for my time on social media, and when I’ve completed those intentions, I log out.

Scrolling has its purpose, too! As you scroll, notice which profiles make you laugh or make you feel good or give you information you want. Unfollow everyone else. Yes, you can unfollow! Your social media is supposed to be fun for you, right?

3. Apply Time Boundaries  

When do you spend the most time on social media? Consider timed boundaries, like no social media before breakfast or after dinner. If you are scrolling, you could set a timer for ten minutes and stop when the time is up. Think about when it’s going to be most useful for you and when you are in the best headspace to engage mindfully.   

4. Implement No-Phone Zones 

Do you check social media on your phone or your home computer? In bed? At work? At the dinner table? On the bus? Sitting on the toilet? A lot of us check while on the toilet, which is pretty gross, but it also means we’re giving up the few moments in the day when we can close the door, relax, and truly be alone. What if we took this as an opportunity to enjoy our privacy instead? Remember privacy?

A major rule for me is that I try to keep my phone out of the way when I’m with other human beings—but it’s remarkably hard. I’ve noticed that if I’m sitting at a dinner table and someone brings out their phone, I feel an almost uncontrollable urge to pull mine out, too. You may want to talk to your people about agreeing to uphold certain boundaries and keep each other accountable.

The key to good social media boundaries is to figure out what works for you. You get to choose how you use social media. Don’t let it use you.

Want more? Check out our podcast, where we interview Cal Newport on Digital Minimalism

Julie Peters

Julie Peters is a staff writer for Spirituality & Health. She is also a yoga teacher (E-RYT 500, YACEP) and co-owner of Ocean and Crow Yoga studio in Vancouver, BC, with her mom, Jane. She is the author of Secrets of the Eternal Moon Phase Goddesses: Meditations on Desire, Relationships, and the Art of Being Broken (SkyLight Paths 2016) and WANT: 8 Steps to Recovering Desire, Passion, and Pleasure After Sexual Assault (Mango Media 2019). Learn more at Follow her at @juliejcp.

Learn with Julie! 

Register for Julie's courses Stress Management Skills for Real Life: Practices for a Calmer Happier Life and Moon Goddess Meditations: A 16-night journey of desire, heartache and connection.

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