143: How to Stop Scrolling on Tiktok

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Feeling drained from endless scrolling and binge-watching reality TV? You're not alone, and in this episode of Mindfully Moody, we promise to help you break free from the digital trap that's zapping your productivity and spirit. We share our personal struggles with this all-too-common habit, especially during lazy weekends, and explore the emotional toll it takes on our well-being. Get ready for practical solutions to reclaim your time, including a curated list of fulfilling activities like meal prepping, small household projects, and organizing tasks that can seamlessly replace screen time.

But that's not all! Discover engaging activities that stimulate both your mind and body, transforming idle hours into moments of joy and accomplishment. From the immersive world of physical books to the thrill of sports like swimming and tennis, we share how these activities can ground you and enhance your mental health. Plus, find out how simple hands-on projects like puzzles, cooking, and crafting can bring creative satisfaction into your life. Lastly, we delve into the benefits of a phone-free sleep environment, offering tips on how to improve your sleep quality and reduce EMF exposure. Don't miss this opportunity to reclaim your time and live more mindfully!

Chapters:
00:00 - Introduction: Sick of Nonstop Scrolling

00:30 - The Cycle of TikTok, Instagram, and Reality TV

01:00 - Feeling Negative Emotions from Screen Time

01:30 - Our Personal Struggles with Digital Overload

02:00 - How Excessive Screen Time Affects Us

02:30 - Understanding the Emotional Toll

03:00 - The Impact of Endless Scrolling on Mental Health

03:30 - Recognizing the Need for Change

04:00 - Strategies to Break the Scrolling Habit

04:30 - Tips for Managing Your Screen Time

05:00 - Finding Balance Between Online and Offline Life

05:30 - Alternatives to Excessive Screen Time

06:00 - Creating Healthy Digital Boundaries

06:30 - Incorporating Mindfulness into Your Routine

07:00 - The Role of Reality TV in Our Digital Lives

07:30 - How to Avoid Falling Back into Old Habits

08:00 - Reflecting on Your Digital Consumption

08:30 - Practical Steps for Reducing Screen Time

09:00 - Embracing Offline Activities and Hobbies

09:30 - The Benefits of Digital Detox

10:00 - Realizing the Positive Changes from Reduced Screen Time

10:30 - Building a Balanced Digital Lifestyle

11:00 - Encouragement to Share Your Journey

11:30 - Final Thoughts and Key Takeaways

12:00 - Call to Action: Like, Comment, and Subscribe

12:30 - Thank You for Listening

13:00 - Teaser for Next Episode

13:30 - Additional Resources and Support

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If you are listening to this,it is because you have been
nonstop scrolling on TikTok,instagram, watching too much
reality TV, and you are sick ofyour own shit.
You are stuck in this cycle.
You're literally just rotatingthe apps.
Now I'm on TikTok, now I'm onInstagram, now I'm scrolling.
Okay, let me go back to TikTok.
Wait, let me tune into LoveIsland real quick.

(00:21):
I don't even watch Love Island,but I know the world does.
So that's what we're going totalk about.
When you are in the moment ofbeing sick of yourself, feeling
like you are spending so muchtime dedicated to the screen and
you're not feeling good aboutit, it's starting to bring up a
lot of negative emotions in you.

(00:42):
We've been there, we are there,and that's why we're talking
about this in this episode.
So tune in.

Speaker 2 (00:50):
What's up babes?
Welcome back to Mindfully Moody.
We are so grateful to have youhere on another episode.
Right before we get into this,I want to be sure to remind you
guys, if you have not left areview on Apple or Spotify, we
need you to pause this episode,go in there and leave us a
review.
We are trying to grow thispodcast this year and your
review would mean so much to us.

(01:10):
If you found any value in whatwe have shared, please go leave
a review, share it with a bestie, share it with someone who you
think is really going to benefitfrom our message.
And this is a good episodetoday.
I love this because we, in fact,are sick of our shit a lot of
times.
Like, typically, what happensis, maybe it's like a Saturday

(01:34):
afternoon this is where I findmy scrolling Okay Saturday
afternoon.
Maybe it's a Sunday afternoon,after I've already been
productive like in the morning,had a really great morning, and
I haven't quite started mySunday night routine.
It's like that midday thingwhere it's like, okay, I'm bored
, I don't know what to do, maybeI just don't really want to
think or work on work stuff, orwork on the podcast stuff, and I

(01:56):
just have some time and spaceand I kind of want to be lazy
and maybe there's somethingemotional that I'm trying to
escape from.
And I find myself on my couchexactly what you were saying
rotating.
I got TikTok, I do a littlecouple scrolls, I see something
that doesn't quite hit thedopamine.
I hit it back to Instagram.
Ooh, I see someone's story.
Ooh, I'm interested.
Now that makes me emotionallytriggered.

(02:17):
Okay, let me go to a coupleother ones.
Okay, I'm bored.
Now Let me hit it to YouTube.
Let me go watch a quick video.

Speaker 1 (02:25):
I'm a YouTuber Dude.
Youtube is not engaging enoughfor me, girl.
I'm like I got to get thatquick hit, Then I'm like, did
Sarah pull on me?

Speaker 2 (02:33):
I need some more, that's the heavy dopamine.

Speaker 1 (02:36):
I'm like, okay, yeah, sarah's here, I know that's a
healthy one, come on.

Speaker 2 (02:41):
And it's like yeah, true, that is a healthy one, but
like the actively rotating,okay, now I'm going to put
something on the TV.
Okay, that's not engaging.
Let me switch to the movie.
It's just like so exhausting,and then at the end of it.

Speaker 1 (02:52):
I'm sick of it talking about it.

Speaker 2 (02:54):
In the moment you're like this doesn't feel good, but
I'm also too lazy to go outsideright now.
It's like I've been outside thewhole morning.
Right now, it's like I've beenoutside the whole morning.
It's like what else do I do?

Speaker 1 (03:13):
Yes, no, this is so real.
I mean, come on, everyone goesthrough this.
Everyone goes through thisbecause being on our phones has
just become a complete part ofour every moment life.
We pick up our phones, Ourphone is our security blanket.
You're in an elevator, you gotto get in a quick freaking
scroll real fast.
You have to be constantlyengaged, your brain and we get

(03:37):
in this.
Really, I mean, it is sointense.
I know that there are so manypeople that could speak to the
science of this, of like why weneed to constantly have our mind
engaged and why that actuallybecomes addictive.
But we're going to tell yousome ways how to get off this
scrolling train, because this isnot good.

(04:02):
You know.
We know that this is notserving us in a positive way.
I definitely don't think thatyou have to go off social media
forever or even take a socialmedia break, necessarily.
I think that that can be reallygood, but you can start taking
steps of what are some of theother things that I can do when
I'm at home, because, you'reright, it's not just like, okay,

(04:25):
you're scrolling on TikTok atsix o'clock after work for two
hours until you decide to makedinner, like, okay, well, you
need to get out and get for awalk.
It's like, well, I'm tired,I've been working all day and I
don't want to go for a walkright now.
So what are some of the otherways that people can more

(04:45):
intentionally use their energy?
Okay, or lack thereof.

Speaker 2 (04:52):
Yeah, so I like to make a list for myself of like
fun, maybe, things I need to doaround the house, or like fun
little projects that I couldwork on, or like meal prep, like
on Sunday.
Like I have a list of stuffthat I could work on, or meal
prep On Sunday I have a list ofstuff that I could do.
Okay, maybe I need to hang myplanter or maybe I need to make
my meal, prep my eggs for theweek, or go through my closet

(05:15):
and donate a bag of clothes.
So I feel like having a list ofgo-to items that you can do is
helpful, right?
Because then you're like okay,I'm bored, I don't want to do
this anymore.
What's something I can do toreplace this habit?
Right now, let's go to theto-do list.

Speaker 1 (05:32):
You can do whatever you want Dopamine menu have?
You heard of that Dopamine menu?
No, I only know about it fromTikTok from.
TikTok.
But it's this idea of like,what are the other ways that I
can get dopamine?

(05:53):
And creating like a menu, alist for yourself of I can do
these things instead.
Okay, do you have some examples?
Well, yeah, for myself.
I mean, I'm really starting toget back into reading and I feel
like reading gives me just asmuch dopamine as scrolling.

(06:14):
But it's just such a habit forme to scroll that sometimes now
I'm like between Kindle andphone.
It's like, okay, leave thephone in the other room, girl.
But I feel like so many peoplesay that they don't like to read
and I will respond it's becauseyou haven't read the right book
.
No, literally it's me, it is notthat you don't like to read.

(06:35):
It's that you haven't read theright book for yourself.

Speaker 2 (06:37):
Okay, but what about listening versus reading,
Because I hate reading but Ilove listening.
You think that that's going tohelp me.
Let's go through a littlesession quick.

Speaker 1 (06:47):
I mean the thing with it depends, I think yes, for
some people, but the issue thatI have with listening is that
you're not just going to sit onyour couch and listen in your
headphones, Are you?

Speaker 2 (06:58):
I mean, I guess, if you are, I'm walking.

Speaker 1 (07:00):
Exactly, exactly so.
It's like reading when youactually have the physical thing
, whether it be a Kindle or abook or whatever.
You know it's like you'reactually, your eyes are engaged.
So there's something that'sjust a more.
It's different.
You know it's more visual, eventhough it's just words.
Like to read because they'veread a lot of nonfiction,

(07:28):
they've read a lot of fictionthat is shitty.
Like.
Find your thing that you like,like, we all love being engaged
in a story.
That is why we love TikTok,that is why we're so in on the
drama.
You know, whatever the story ofthe week, like reading can be
the same way and it feels likesuch a more healthy way.
It uses your imagination, itactivates just like a lot of

(07:52):
yeah, that like inner, like youcreate your own world without
needing to see anything, and Ithink it's just amazing.
I absolutely love it.
So that's my number one tipFind the kind of book that you
want to read.

Speaker 2 (08:06):
Love it, okay, and if you find yourself scrolling and
you're not too tired, I wouldsay move your body.
I'm in my athletic era, I'm inmy sports era right now and I,
like, am just obsessed withmoving, like whether it is going
on a walk, going swimming,going dancing, going on a bike
ride, playing volleyball,playing tennis.

(08:29):
Okay, these are things that I'mactively doing right now.
You're a sports girl, I waspretty girly, but getting in my
body.
the reason why I'm like lovingit so much is because I'm
getting in my body.
Like when I'm swimming, it'slike I'm not thinking, which
sometimes we need, and that'skind of why we're using social

(08:49):
media and TV.
It's like sometimes we want tolike turn our brain off and like
pause and like not, because themore time we have, I feel, like
the more we kind of look forproblems.
A lot of people do, at least,or maybe that's just me, I doubt
it's just me, but like when Ihave a lot of space, it's like
I'm kind of looking for likeokay, what's going wrong?
How can I fix something?

(09:10):
So the more I can like activatemy body I'm not as in my head,
which is so helpful.
So like, even if I'm so lazy ona Sunday afternoon and I've
gone hiking already, I'm like Ido have the energy to go do
something Like let me go with afriend and like get moving and
like get in my body, cause Ifeel like that always, like that

(09:30):
decision always makes me feelbetter than fricking scrolling
for two hours aimlessly.

Speaker 1 (09:39):
I love that.
Yeah, If you have the space anddesire to move, move Because
absolutely that is going to getyou, especially if you're going
outside that's going to get youthe rush that you are seeking.

Speaker 2 (09:52):
Yeah.

Speaker 1 (09:54):
So I also think, find something that you can do at
home that activates your handsand your visual movement.
So Reza just bought us a puzzle.
We've been doing this puzzle.
Puzzles are actually reallyhard.
Why did he buy like anextremely difficult one for the

(10:14):
first one that we're doing?
I don't know, we like can'tfind half the pieces.
But, um, doing this kind ofactivity, like whether it be
like I know a lot of people gotinto, like doing coloring books
and stuff during COVID like orknitting, or doing something
that activates your hands insome sort of way um, painting,

(10:37):
drawing, like creating somethingthat gets you in that exact
space of what you're saying, oflike you're not thinking about
you know, every oh, I missedthis on my to-do list Like
you're immersed in this puzzleor in this project, this craft.
Start a scrapbook, like, dosomething to activate your brain

(11:00):
in a way that is doing orcreating, because that gets rid
of that desire of like you know,okay, just doom, doom, doom,
doom.
Like you never get off socialmedia and you're like wow, I'm
like so much happier than I waswhen I sat down to scroll.
You know, like you get,obviously when you go out and do

(11:21):
something, of course usuallyyou're happier, but like if
you're doing a puzzle, you knowit's like wow, okay, I'm kind of
like achieving something, andyou know I'm doing something.
You could do it with yourself,do it with someone else, like
you're doing something.

Speaker 2 (11:34):
Yeah, you know, yeah, like along those lines.
I love that of doing somethingwith your hands, like you could
do cooking, like find aninteresting recipe and do
cooking.
Today I was like super inspiredby this girl like Nikki Doyle,
I think her name is or something.
But she was like go get a bunchof flowers from Trader Joe's

(11:54):
and like make flowerarrangements.
Like I love that idea and now Iwant to do that.
Like just get like 10 differentlike types of flowers and then
like make like cut them off,like take each of like the
things off, like cut them.
And I was like I want to makethese like for my friends.
Like how good of a Sunday wouldthat be?
It's like I got a bunch offlowers and I made like four
arrangements and then like wentand delivered them to my friends

(12:16):
like on a Sunday afternoon.

Speaker 1 (12:18):
I love that idea.
I'm going to do that.
That's so cute, I know.

Speaker 2 (12:21):
Like write a little card and be like I just like,
can I just stop by for like fiveminutes, like I don't need any
of your time.
Like make someone's day, enjoymaking a flower arrangement.
Make something beautiful andlike also be entertained Like.
That would be like dopamine5,000.

Speaker 1 (12:38):
Yes, I love that.
Oh my gosh, that's such a goodone.
Yeah, I feel like I see a lotof people doing flower
arrangements on TikTok, on theplatform.

Speaker 2 (12:48):
You know when you're literally it's so funny.

Speaker 1 (12:50):
how much content is on TikTok?

Speaker 2 (12:52):
Literally.
I got that idea from TikTokit's encouraging you to get off
TikTok.

Speaker 1 (12:56):
It's like go do this and then you're watching the
influencer and you're likethat's doing it and you're like,
are you really not on?
Like you're literally filmingthe entire thing, wow.

Speaker 2 (13:11):
This podcast is brought to you by TikTok.

Speaker 1 (13:16):
All ideas brought to you by TikTok.
No, literally.
Oh my gosh, that is so funny.
But I love that.
I love, yes, it's like gettinginto that creative mind.
What can I do?
It's going to be different.
Like you may be listening tothis and be like I don't want to
do a puzzle, I don't want to doflower arrangements, I don't
want to do, you know, reading,whatever.
That's okay.

(13:37):
You don't have to do any ofthese things.
The thing is to figure out whatis something that is engaging
to you and then doing said thing, and I think it is such a trial
and error.
I also think that there is nodoubt that you are going to

(13:59):
scroll or watch TV or whatever.
One of my other biggest tips, Ifeel like, is to do one thing
If you are committing to thescroll, just scroll.
If you are committing to the TV, just do the TV.
When you start getting in thatit's like a fight for figuring
out what is going to be the mostengaging thing for you.

(14:20):
I think that that's when, likeit's like danger alert yeah,
your mind's going in too manydifferent directions and like
you're super scattered, you know, like if you just sit down and
find like a show that you reallylike.
You know, I just watchedGentleman on Netflix.
You should watch it.
If you haven't watched it, it'sreally really good.
It's like Emmy nominated.

Speaker 2 (14:43):
It's.

Speaker 1 (14:43):
Theo James is the lead.
I'm like, oh, he is so hot,like you know him.
No, theo James, he's like oneof the most popular actors right
now.
You would know him if you sawhim.
He's so hot.
I'm going to look him up.
Like it's enough to watch theshow just from him alone.

(15:07):
You know him right?
Yeah, he's been in a lot ofstuff.
Um, it's like just do thatthing.
You know, like we just finishedwatching that show and it's
like I don't feel, as you know,when I'm like dedicated to
watching the show and I'm justimmersed in the show and there's
a story and it's a whole thingand I'm not like trying to just
consume like 10 second videos,like over and over and over, you

(15:29):
know, it's like I feel like adifferent sense of satisfaction.
You know what?

Speaker 2 (15:36):
I mean, I feel like the moral of the story is, like,
be intentional with your time.
Like, if you want to scroll onTikTok, scroll on TikTok.
Or set a structure of like,okay, you know, from 8.30 to 9,
I'm going to be scrolling onTikTok because that's the time
that I like to scroll.
If you want to watch a movie,fucking watch a movie, but
really enjoy that movie, right,like, can you make it really

(15:59):
intentional?
Okay, I'm going to get, like,some popcorn.
I'm going to get my favoritesnack.
Like, I'm going to cuddle upand I'm going to put my phone
over there on the charger andI'm going to watch this movie.
Like, I'm watching Love isBlind UK and I'm like loving it.
So I'm like, let me beintentional about it.
Like, or am I just like makingdinner passively watching it
scrolling on my phone?
Like that doesn't feel as good.
So, like, whatever it is thatyou're doing?
like just be intentional If youfind yourself like, oh, I'm

(16:20):
annoyed, I always find myselflike scrolling and like any free
time that I have, like maybedelete the app.
Maybe you know structure yourtime in a different way so
you're not constantly looking atyour phone, like there's so
many different tools andtechniques that you could use.

(16:42):
But if you're feeling like that, try out some of these tools
that we said and we hope ithelps you guys, why are you
laughing the way that you saidthat?

Speaker 1 (16:48):
try out some of these tools that we said tools that
we said I love it, though.
That's just.
Yeah, try out the tools Also.
My last one is put your phonein a different freaking room.
Okay, put your phone in adifferent room.
I stopped putting my chargingmy phone in a different room at
night and I am getting back toit literally tonight after this

(17:10):
episode.
Do not charge your phone inyour room.
What do you need your phone for?
Get a freaking alarm clock.
It's like, literally, you canorder an alarm clock for
probably $5.99 on Amazon.
You don't need your phone.
Also, the EMFs are really badand they're doubled when it's on
the charger, so you don't needthat shit by your head.
So, if it is by your head, putit on airplane mode Always,

(17:33):
Always.
Go listen to an episode on EMFs.
Okay, we love you.

Speaker 2 (17:38):
Love you.
See you next time.
Bye.