Stop Scrolling! Read This to Save Hours of Your Life

Read time: 4 minutes

For years, I wasted time.

My energy wasn't in the right place.

I'd spend more time online mindlessly scrolling, than working on my dreams.

Whether it was while waiting at the doctor's office or before going to bed — I would constantly be on my phone.

Always connected, but never fully present.

And why?

Frankly, I don't know.

It's a disease.

Our current society has been infected.

The average person spends over 4 hours a day on their phone.

That’s more than 60 full days a year staring at a screen.

2 full months.

Time that could've been spent making memories or building something you're proud of...

Instead, you’re trapped in a loop that keeps us coming back for more.

No wonder the cravings feel as intense as a drug addiction.

A study from Harvard shows that phone use triggers the same part of the brain as gambling or substance abuse.

Essentially — the more you use your phone, the more your brain becomes wired to seek out this cheap dopamine.

So it's not just a habit; it’s a physiological dependency.

This was my reality for years.

The last thing I’d do at night? Check my phone.

First thing in the morning? Check my phone.

Everything I did — from the gym to the park, my dear “companion” was always there.

But, the problem arises from the fact that we don't realize what this constant habit loop we've formed does to our brain.

Without realizing it, our actions are training our brains to prioritize external stimulation over genuine self-focus.

When you start the day by checking your phone, it’s like letting 100 people into your mind the moment you open your eyes.

You wouldn’t let that happen in real life — so why allow it through your phone?

Each morning, we’re bombarded by external demands, instantly taking us out of our own thoughts and intentions.

Over time, this trains our brains to put everyone and everything else first.

And it’s not just a distraction; it’s a deep conditioning of our minds.

The constant notifications, likes, and messages create dopamine surges, reinforcing a loop that makes it difficult to break away.

When we rely on these frequent “hits” of stimulation, it becomes hard to enjoy life’s simpler pleasures.

Common fixes like:

• Turning off all notifications

• Going on a digital detox

• Using app blockers

They don't work — once your "rehab" period ends, you go straight back to doomscrolling…

All these methods only solve surface-level issues.

And as a result, you haven’t addressed the root cause:

The brain's dependency on dopamine.

I remember these days so well.

I'd constantly experience feelings of restlessness, with an inability to focus, and at times, I'd even convince myself I had some sort of ADHD.

However, it couldn't be further from the truth.

My brain's reward system simply had been hijacked.

For years upon years, I was performing the same actions on auto-pilot.

After all, those are what "habits" are.

Your brain can't differentiate between "good" or "bad" habits.

They just continually lead you to perform the same actions on repeat.

Without much brain power or effort.

You've wired your brain to seek out these quick & cheap dopamine hits, making it nearly impossible to do just about anything without the phone.

BUT.

Here’s the good news:

There’s a way out.

There are a few things you can do, starting today, to cure this addiction.

Firstly, you need to acknowledge that you're suffering from this.

There's no point to hide or ignore it.

The more you do that, the more damage you're doing to yourself.

And ultimately — the harder it will be to step away & break this unproductive habit loop.

After all, acknowledgement is the first & hardest hurdle.

However, once you do recognize it... it all comes down to this simple concept:

The brain can rewire itself with intentional effort and mindfulness.

With commitment, you can reclaim control.

And don't forget —

Therefore, consider planning your days and starting them with:

• Gratitude

• Journaling

• Meditation

• A long walk

• 10-mins of reading

This sends the message that you — and not the endless feed of updates — are your first priority.

Next, comes the important part.

Don’t quit cold turkey.

At first, I tried to cut my screen time from 6 hours to 1 hour overnight and failed.

But then, I reduced it by 10% each week.

This small, consistent step made all the difference.

The takeaway?

It's not an all-or-nothing game.

Find balance. Then, stick to it.

Lastly, introduce a scheduled phone use time.

Use your phone only during specified hours for

• learning

• productivity

• social connection

Making your brain see it as a tool, not a crutch.

The common theme here, my friends?

Re-framing the way we use our phones.

Changing your lens.

In my life, being intentional has given me back 2-4 hours a day.

That I would've otherwise spent scrolling unproductively...

Instead of letting 100 people into my brain first thing in the AM, I now choose to set the tone for my day.

I intentionally pause.

I chose to break that habit loop I spent so many years unintentionally creating.

I chose to re-wire my brain & send it the signal that I am indeed the priority.

Not my comments.

Not the people sending messages.

And most certainly, not the endless scroll.

In the last 5 months, I've used these strategies and it's completely changed my life.

Not only have I slowed down, but I’ve gained clarity and achieved life-long dreams like:

• Speak at global tech events

• Give seminars to top executives

• Find fulfilment in both my personal & professional life

All because I was intentional about conquering my phone addiction before it conquered me first.

The next time you reach for your phone, ask yourself:

Is this serving me, or am I serving it?

Thank you for reading!

Much love,

Julian