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Confidence / Stopping Overthinking / Lesson 38
LESSON 38 · STOPPING OVERTHINKING

Limit News and Scrolling

Thirty-two easy ways to limit news and scrolling, so your mind gets quiet and your day gets longer.

Less scrolling, more living. Choose what you feed your mind.

40 tipsEasy things to say7-day plan
Start with tip 1
Jump to the 7-day plan

40 tips that really help

These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.

Photo for the tip: Less scrolling, more living
TIP 1

Less scrolling, more living

Endless feeds and news give the mind constant new material to worry about and compare with. Studies of social media use have linked heavy, passive scrolling with lower mood for some people. Setting limits gives your mind quiet space.

TRY THIS
Choose two set times to check news and social media today.
Photo for the tip: Track your screen time
TIP 2

Track your screen time

Your phone can show it.

TRY THIS
Check the number.
Photo for the tip: Set app limits
TIP 3

Set app limits

Use built-in timers.

TRY THIS
Set 30 minutes.
Photo for the tip: Turn off notifications
TIP 4

Turn off notifications

Interruptions feed loops.

TRY THIS
Mute most.
Photo for the tip: Remove apps from the home screen
TIP 5

Remove apps from the home screen

Add friction.

TRY THIS
Move them.
Photo for the tip: Check news twice daily
TIP 6

Check news twice daily

Morning and evening, ten minutes.

TRY THIS
Schedule it.
Photo for the tip: Choose trusted sources
TIP 7

Choose trusted sources

Avoid sensational ones.

TRY THIS
Pick two.
Photo for the tip: Avoid news before bed
TIP 8

Avoid news before bed

It stirs the mind.

TRY THIS
Stop earlier.
Photo for the tip: Avoid news at breakfast
TIP 9

Avoid news at breakfast

Start the day gently.

TRY THIS
Wait an hour.
Photo for the tip: Unfollow upsetting accounts
TIP 10

Unfollow upsetting accounts

Curate your feed.

TRY THIS
Unfollow five.
Photo for the tip: Follow uplifting accounts
TIP 11

Follow uplifting accounts

Learning, nature, humour.

TRY THIS
Follow some.
Photo for the tip: Use grayscale mode
TIP 12

Use grayscale mode

Makes phones less engaging.

TRY THIS
Try it.
Photo for the tip: Keep the phone out of the bedroom
TIP 13

Keep the phone out of the bedroom

Use an alarm clock.

TRY THIS
Charge elsewhere.
Photo for the tip: Keep it out of meals
TIP 14

Keep it out of meals

Be present.

TRY THIS
Place it away.
Photo for the tip: Use screen-free hours
TIP 15

Use screen-free hours

Evenings or Sundays.

TRY THIS
Pick one.
Photo for the tip: Replace scrolling with something
TIP 16

Replace scrolling with something

Book, walk, call.

TRY THIS
Make a swap list.
Photo for the tip: Notice the urge
TIP 17

Notice the urge

Pause and breathe.

TRY THIS
Count to ten.
Photo for the tip: Ask: why am I picking this up?
TIP 18

Ask: why am I picking this up?

Boredom, anxiety, habit?

TRY THIS
Name it.
Photo for the tip: Ask: how do I feel after?
TIP 19

Ask: how do I feel after?

Track mood.

TRY THIS
Rate.
Photo for the tip: Be selective
TIP 20

Be selective

Use it with purpose.

TRY THIS
Decide first.
Photo for the tip: Scene: waiting in line
TIP 21

Scene: waiting in line

Look around instead.

TRY THIS
Observe.
Photo for the tip: Scene: on the sofa
TIP 22

Scene: on the sofa

Read a page.

TRY THIS
Pick up a book.
Photo for the tip: Scene: in bed
TIP 23

Scene: in bed

Phone away.

TRY THIS
Charge elsewhere.
Photo for the tip: Scene: at work breaks
TIP 24

Scene: at work breaks

Walk.

TRY THIS
Step out.
Photo for the tip: Scene: at family meals
TIP 25

Scene: at family meals

Phone-free.

TRY THIS
Ban it.
Photo for the tip: Scene: with friends
TIP 26

Scene: with friends

Stack phones.

TRY THIS
Try.
Photo for the tip: Scene: on holiday
TIP 27

Scene: on holiday

Check once a day.

TRY THIS
Limit.
Photo for the tip: Scene: during a crisis
TIP 28

Scene: during a crisis

Check updates sparingly.

TRY THIS
Set times.
Photo for the tip: Scene: after a hard day
TIP 29

Scene: after a hard day

Choose comfort without screens.

TRY THIS
Bath or music.
Photo for the tip: Scene: when lonely
TIP 30

Scene: when lonely

Call someone instead of scrolling.

TRY THIS
Dial.
Photo for the tip: Don't doomscroll
TIP 31

Don't doomscroll

Notice and stop.

TRY THIS
Close the app.
Photo for the tip: Don't compare
TIP 32

Don't compare

Highlights aren’t real life.

TRY THIS
Remember.
Photo for the tip: Don't argue online
TIP 33

Don't argue online

Walk away.

TRY THIS
Log off.
Photo for the tip: Use tools
TIP 34

Use tools

Focus modes help.

TRY THIS
Turn on.
Photo for the tip: Use friends
TIP 35

Use friends

Agree limits together.

TRY THIS
Invite.
Photo for the tip: Reward
TIP 36

Reward

Enjoy time saved.

TRY THIS
Plan something nice.
Photo for the tip: Be kind
TIP 37

Be kind

Slips are normal.

TRY THIS
Restart.
Photo for the tip: Seek help
TIP 38

Seek help

If you cannot cut down, talk to a professional.

TRY THIS
Reach out.
Photo for the tip: Celebrate
TIP 39

Celebrate

Note the calm.

TRY THIS
Smile.
Photo for the tip: Close with freedom
TIP 40

Close with freedom

Say, “I choose where my attention goes.”

TRY THIS
Write it.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

LIMIT

“I will check the news once a day.”

SWITCH

“Let me put my phone down.”

CHOOSE

“I will read one good article.”

PLAN

“I will use my phone for 20 minutes.”

THANK

“Thanks for the reminder.”

CLOSE

“My mind feels lighter.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Notice your habits
DAY 2
Set time limits
DAY 3
Turn off alerts
DAY 4
Choose trusted sources
DAY 5
Keep phone out of bed
DAY 6
Fill the time with joy
DAY 7
Review weekly

Further reading

  • Chatter (Ethan Kross)
  • Don’t Believe Everything You Think (Joseph Nguyen)
  • The Untethered Soul (Michael Singer)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

← All Stopping Overthinking lessons
Next lesson: Spend Time in Nature →

More lessons in “Stopping Overthinking”

Keep going. Small steps every day make a big change.

← Previous: Protect Your SleepNext: Spend Time in Nature →

  1. What Overthinking Really Is
  2. Problem Solving or Spinning? The Test
  3. Know Your Personal Triggers
  4. The Late-Night Thinking Trap
  5. Why Your Brain Replays Bad Moments
  6. The Cost of Too Much Thinking
  7. Notice the Body Signs of a Spiral
  8. Name Your Inner Critic
  9. Ask "Is It True?"
  10. Spot the Thinking Traps
  11. Talk to Yourself Like a Friend
  12. Use Your Own Name in Self-Talk
  13. Write a Kinder Version of the Thought
  14. Stop Mind-Reading What Others Think
  15. Name Five Things You Can See
  16. Cold Water on Your Face
  17. Say "Stop" and Change the Channel
  18. The Long-Exhale Breath
  19. Stand Up and Move
  20. Count Back From One Hundred by Sevens
  21. Listen to One Song
  22. The Five-Minute Worry Window
  23. Write It Down and Close the Book
  24. Sort Worries: Can I Act on This?
  25. Make a Small Plan, Then Let Go
  26. Keep a Worry Notebook by Your Bed
  27. Zoom Out: Will This Matter in a Year?
  28. Share a Worry With a Friend
  29. Stop Replaying Embarrassing Moments
  30. Forgive Your Past Self
  31. Stop Rehearsing Arguments
  32. Decide Faster on Small Things
  33. Done Beats Perfect
  34. Make Peace With Not Knowing
  35. Ten Minutes of Quiet Each Day
  36. Move Your Body, Quiet Your Mind
  37. Protect Your Sleep
  38. Limit News and Scrolling
  39. Spend Time in Nature
  40. Be Here Now: Simple Mindfulness
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