How to break your toxic infinite scroll habit on TikTok

The allure of endless scrolling: How TikTok and other social media platforms hijack our brains and what we can do to stop.

Imagine this: You're working, your phone buzzes – a friend's TikTok video. A quick peek turns into an hour-long descent into a rabbit hole of viral dances, cute animals, and weight-loss schemes. Sound familiar? Many people check social media daily; younger users often return multiple times a day. TikTok's popularity among teens is particularly striking, with a 2022 Pew Research Center survey indicating 67% use it, and 16% almost constantly.

Why this constant online engagement? Platforms like TikTok leverage "infinite scrolling," a never-ending stream of content designed to keep you hooked. While casual scrolling might seem harmless, research suggests it negatively impacts brain function and mental well-being.

The vulnerability of mindless scrolling affects everyone, but younger individuals are especially susceptible. Lisa Pion-Berlin, psychologist and president of Parents Anonymous, notes that the brain isn't fully developed until age 25. While limiting social media access (as proposed by some legislation) is one approach, becoming a more active user offers a more empowering solution.

The downsides of endless scrolling:

Social media isn't inherently harmful; studies show it can foster connection and well-being, and provide avenues for self-expression. However, excessive use correlates with increased anxiety, loneliness, and negative self-perception.

Lisa Strohman, psychologist and founder of Digital Citizen Academy, emphasizes the problematic nature of excessive device attachment. Constant exposure to idealized online lives can fuel feelings of inadequacy and FOMO (fear of missing out). Research links social media comparisons to aggression, anxiety, and even suicidal ideation.

Mindless scrolling, Pion-Berlin explains, can induce a trance-like state, a form of disengagement from reality. A 2023 JAMA Pediatrics study revealed that middle schoolers constantly checking social media exhibited altered brain responses to peer feedback and criticism. Furthermore, infinite scrolling disrupts sleep by delaying melatonin release and keeping the brain overstimulated. Sleep is crucial for memory consolidation; constant pre-sleep scrolling overwhelms the brain, contributing to insomnia.

How infinite scrolling manipulates the brain:

Mindless scrolling exploits the brain's reward system. Enjoyable content triggers dopamine release, reinforcing the behavior. The immediate availability of more content perpetuates this cycle. Strohman explains that the design of feeds and algorithms creates a constant sense of missing out, driving users back to the app.

Adolescents are particularly vulnerable due to the incomplete development of their prefrontal cortex (responsible for impulse control) and a more sensitive limbic system (involved in emotional responses). This makes them more susceptible to the addictive nature of infinite scrolling.

Breaking free from the scroll:

Quitting social media isn't always necessary. It offers benefits like community building, maintaining long-distance relationships, advocacy, and learning from experts. The key is to shift from passive to active engagement. Active users interact, comment, and create content, fostering a sense of purpose and improving well-being.

To manage casual scrolling, Strohman suggests setting timers and disabling notifications. Approach social media with intention; if a friend shares a video, limit yourself to that single video instead of getting lost in the feed. Mindful usage is key to maintaining a healthy relationship with social media. The more you scroll mindlessly, the less content you'll feel. Recognize your habits and take control of your online experience.

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