Restructuring Perspective: Swap Endless Scrolling of Negativity for Positive Work Efficiency
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In the digital age, the habit of doomscrolling—constantly checking negative news online—has become an increasingly common practice. One individual, who has been struggling with burnout since July of the previous year, decided to take a step towards reclaiming their mental well-being by applying a unique strategy to break a YouTube habit and start a new one.
The individual faced major withdrawals during the first couple of days, but they persisted. They turned to YouTube to numb themselves from what they were experiencing, leading to a mental and emotional toll. Doomscrolling, defined as the practice of obsessively checking online news for updates, especially on social media feeds, with the expectation that the news will be bad, had become a vicious cycle for this individual.
However, the individual discovered a powerful tool in reframing their struggles. By reframing their struggles in terms of what they are adding rather than what they are subtracting, they found it easier to resist urges and break habits. The speaker believes that reframing has an inherently additive feel, making it easier to resist the temptation to relapse.
For instance, the individual placed reminders where they would habitually watch YouTube and at their desk. They tracked how often they mindlessly scrolled on YouTube, got up to write first thing in the morning, and rated their feelings on a scale of 1-5. The third day showed improvement, with the individual getting up to write for the first time in ages.
The individual's new habit was to get up early to write every day. They found that this routine served as a "magic switch" that made staying off the YouTubes easier. A sticky note on their desk serves as a constant reminder: "You are not subtracting YouTube, you are adding peace of mind."
The video essay titled "The Hidden Cost of Doomscrolling" by Struthless offers a compelling exploration of the psychological and emotional impact of doomscrolling. The video labels doomscrolling as an addiction to negativity, highlighting several key insights.
- Doomscrolling as a Feedback Loop: The video explains that doomscrolling often traps people in a cycle where negative news pulls their attention, triggering anxiety or distress, which paradoxically compels them to keep scrolling in search of more information or reassurance.
- Negativity Bias: It discusses the human brain's natural tendency to focus more on negative stimuli—a survival instinct that, in the modern digital environment, translates into a disproportionate consumption of bad news.
- Emotional and Mental Health Consequences: Struthless points out that constantly engaging with negative content can lead to heightened stress, feelings of helplessness, and even contribute to depression and anxiety disorders.
- The Illusion of Control and Vigilance: The video suggests that people doomscroll because they want to stay informed and feel in control, but this often backfires, making them feel overwhelmed and less in control.
- Breaking the Cycle: The essay emphasizes the importance of self-awareness, setting boundaries on media consumption, and actively choosing to seek out positive or neutral information to counterbalance the negativity.
Overall, Struthless’s “The Hidden Cost of Doomscrolling” sheds light on how doomscrolling is more than just a habit—it’s an addictive pattern that feeds on our psychological vulnerabilities, and understanding these dynamics is key to reclaiming mental well-being in the digital age.
The individual recommends watching Struthless' video to see if there is something different that stands out to the viewer. They are motivated to continue using reframing to help them start habits they want and cull habits they don't. The speaker wants to see if reframing can help them overcome and resist the temptation to relapse long term.
- To foster personal growth and improve mental health, the individual incorporates the concept of reframing into their education-and-self-development routine, finding it effective in resisting urges and breaking habits.
- In their pursuit of productivity and overall well-being, the individual replaces their old habit of doomscrolling with a new practice of writing early every morning, describing it as a "magic switch" that enhances their peace of mind.
- As part of their health-and-wellness journey, the individual turns to science, particularly the video essay titled "The Hidden Cost of Doomscrolling" by Struthless, to understand the psychological impact of doomscrolling and learn strategies for breaking the cycle.
