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    6 Ways to Overcome Your Mindless Scrolling Habit

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    6 Ways to Overcome Your Mindless Scrolling Habit

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    Contents

    1. 1. Understand Your Smartphone Habits
    2. 2. Recognize and Remove Triggers
    3. 4. Avoid Downloading Apps Across Multiple Devices
    4. 5. Leverage Phone Features That Restrict Usage
    5. 6. Keep Your Phone Out of Sight and Find Other Hobbies
      1. How to Organize Any Project With a Work Breakdown Structure
      2. 19 Hard Things You Need To Do To Be Successful
    6. Regain Your Time and Control Over Your Devices

    You probably wake up to the sound of your phone and scroll through Instagram or Twitter before realizing you’ve been doing it for 30 minutes.

    The mindless scrolls continue in the office as you click through news articles during meetings, and before you know it, your workday is over, and you have barely accomplished anything. Your ability to control your attention these days is a superpower. Here’s how to regain your productivity.


    1. Understand Your Smartphone Habits

    Being mindful of this behavior is the first step in curbing your scrolling habit. Pay attention to when and why you feel the urge to scroll. Do you feel the urge to use your phone each time you see it, or is it triggered by external cues, such as a notification or an incoming text message? Which sites do you typically visit, and for how long?

    In addition to this, you can use an app called Space to help you cut down your screen time and understand your smartphone habits. You can use this tool to track your screen time, set goals, track your progress, and share with loved ones.


    Space also offers an 8-day phone/life balance course to help you understand why you’re using your phone the way you are and adopt changes that will allow you to take control of your time.

    2. Recognize and Remove Triggers

    Smartphone home screen showing notification badges.

    So, what triggers your mindless scrolling habit? Is it Twitter’s polarizing content, the fear of missing out on what’s happening on Instagram, your phone’s notifications, or those red badges on your app icons that constantly remind you of unread messages?

    Take a step back to analyze what’s driving you to reach for your phone. Once you know what pulls you in, it’ll be easier to silence those triggers and starve the urge to scroll. Here are some adjustments you can make on your smartphone to tame this habit:

    • Disable alerts and notification badges on your phone, especially from non-essential apps during work hours. If you don’t receive these notifications, you’ll be less likely to open the apps and get sucked in.
    • Delete apps you haven’t used for a while. If an app isn’t serving a purpose, there’s no need to keep it on your phone.
    • For many, the early hours in the morning and late at night are the most vulnerable times for mindless scrolling. If this is the case for you, set up “Do Not Disturb” mode one or two hours before bedtime and after waking up.
    • Remove all the apps on the first page of your home screen and replace them with plain wallpaper or inspiring quotes. This way, each time you unlock your phone, you’re not immediately greeted with a bunch of colorful apps vying for your attention.
    • If you use a smartphone, you can activate the grayscale mode to get rid of the bright colors on your phone, thereby limiting the visual appeal and reducing your urge to use your phone.
    • Lastly, you can group all your apps in folders on the following pages of your home screen. This pushes you to be more intentional about which app you want to use, since you’ll have to open the folder first.


    To some extent, overcoming your mindless scrolling habit is about regaining control over your time. A big part of regaining control is understanding how you’re currently spending your time on your phone.

    You can use an app called RecueTime to help with this task. This app runs in the background and automatically tracks how much time you spend on different apps and websites. It then produces comprehensive reports showing where you’re spending your time, giving you the insight you need to make adjustments.

    Once you know the culprits, you can set daily limits on how much time you want to spend on each app. In addition to this, you can use Unpluq to block these apps. This tool is perfect for this purpose because it forces you to overcome specific distraction barriers, from shaking your phone to tapping buttons, before accessing the apps you have added.

    Over time, this can help you become more intentional about using these apps, thereby combating your mindless scrolling habit.

    4. Avoid Downloading Apps Across Multiple Devices

    A tablet, laptop, and smartphone showing the same page.

    If you have personal and work-issued devices, you might be tempted to download work apps like Slack on your personal smartphone to meet the “always-on” expectations of the modern workplace. Alternatively, you might download social media apps like Instagram on your work device to kill time during breaks or avoid missing out on essential updates from friends.

    But this is a slippery slope that can quickly lead to more distractions. The key is to be intentional about which apps you download on each device. For example, if you want to use your personal device for leisure activities, only download apps that support this goal and avoid doing work-related tasks on this device, like responding to emails.


    5. Leverage Phone Features That Restrict Usage

    There are many phone features that can help you combat your smartphone addiction. For instance, Apple’s Screen Time and Google’s Digital Wellbeing provide you with detailed insights into your app usage, allowing you to see how much time you’re spending on your phone and which apps you’re using the most.

    You can also set limits on app usage and receive notifications when you reach these limits. These features can help you become more aware of your app usage and take steps to reduce the amount of time you’re spending on your phone.

    6. Keep Your Phone Out of Sight and Find Other Hobbies

    Three women dancing.

    One of the simplest things you can do to simplify your digital life and cut down on your smartphone use is to keep it out of sight. For example, charging your phone by your bedside when you are about to sleep can often lead to late-night scrolling sessions.

    Instead, charge it in another room to avoid temptation. Another way to keep your phone out of sight is to put it in your bag or purse when you’re around other people.

    Lastly, you don’t have to rely entirely on this device for entertainment. Find other hobbies and activities that you enjoy doing, such as reading, cooking, dancing, or hiking. This way, you won’t need to constantly reach for your phone when you’re bored.

    Regain Your Time and Control Over Your Devices

    Mindless scrolling can quickly become a habit that takes up a significant amount of time and reduces your productivity. By following the tips above, you can combat your mindless scrolling habit and take back control of your time.

    Implement these changes one at a time, and soon you’ll find yourself using your phone more intentionally.

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    For a decade, Dame Luthas collaborated with global United Nations Organizations on the most pressing, multi-dimensional challenges. The experience uncovered new opportunities for tomorrow; and reinvigorated a clarity of vision and passion for empowering organizational, business, and technical harmonization here in the United States. In this spirit, Mr. Luthas also created The Luthas Center for Excellence - committed to the establishment; and strengthening of collaborative global mastermind networks enabling multi-lateral network empowerment of Women and Children via the maximization of inherent gifts, talents, and abilities.

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    • Dame Luthas is not just a name; it’s an embodiment of vision, resilience, and unyielding passion for human potential and social empowerment. For more than two decades, Dame has been a transformative figure in technology, humanitarian work, and leadership. His innate ability to dissect complex situations and discern untapped potential is not just a skill but a gift—a cornerstone that has guided his professional journey and philanthropic causes.

The Luthas Center for Excellence: A Tangible Legacy

Dame’s ultimate aspiration transcends conventional boundaries; he is not merely content with personal success or even societal accolades. The creation of the Luthas Center for Excellence serves as the magnum opus of Dame’s career. It encapsulates his diverse talents, empowering women and children through a plethora of programs ranging from mental health services to educational and career readiness initiatives. This commitment to uplifting lives resonates profoundly with Dame’s philosophy of expending all his “God-given talents” for societal betterment. In his words, he wishes to “die empty,” having given his all to the world.

The Intersection of Technology and Philanthropy

Dame’s credentials in the technology sector are robust. As the former Chief Information Officer and Director for Digital Health and Innovation at the World Health Organization (WHO), Dame was instrumental in migrating UN partner agencies to Microsoft Office 365—a task vital during the pandemic. His technological acumen, however, is not an isolated facet of his professional life; it synergizes with his philanthropic undertakings. Technology, for Dame, is another instrument to engender lasting social impact, both locally and globally.

Overcoming Adversity: A Pathway to Resilience.... 

Read the entire article on luthas.com or luthascenter.org
    • Its been a journey but we
    • Dame brings 10 years of experience within the United Nations system and international organizations, where he influenced the organization’s digital transformation journey, leveraging digital technologies and innovations to accelerate the achievement of the UNs strategic goals. Leading the first United Nations partner migrations to Microsoft Office 365. The success of these projects influenced leadership to speed up their approval of future Microsoft 365 migrations, which helped the success of recent COVID-19 inspired migrations. 

Collaboration with global United Nations reinvigorated his clarity of vision and passion for successfully launching a Nonprofit Organization committed to empowering Women and Children – via online educational courses, services and products, provisioning of free mental health services, eliminating mental health stigma, mental & physical abuse counseling, promotion of alternative medicine, prescription Drug & Alcohol rehabilitation, equipping displaced, unemployed & underemployed souls.

Dame started his career in 1999 with Verizon as a Network Engineer, before joining Mizuho Corporate Bank (WTC) in 2001 prior to 9/11 where he managed BCR & Op Resilience initiatives, which successfully brought critical systems online within 48 hrs. As a Microsoft Consultant for the NYC Department of Information Technology, Madison Square Garden and Sesame Street from (2005 – 2011) - Dame championed several business transformation initiatives, driving innovations in managed services operations, management, ERP, project management, and network infrastructure – highlighted by leading flagship cloud migrations to Microsoft’s new cloud offering.

Dame holds a Master of Engineering in Systems Design and Management from MIT, a Master of Education degree from Harvard (HGSE) specializing in Education Leadership, Organizations, and Entrepreneurship (ELOE), and a Bachelor of Engineering dual-degree from South Carolina State University in Electrical & Computer Engineering. 

Published multiple whitepapers in publications from the United Nations, New York Times, Nonprofit Tech for Good, The Washington Post, and the Associated Press.
    • Respond to requests for help. Doesn’t matter of you can or can’t help.. respond. Offer to talk, listen, whatever is in your power.. you never know what that person is considering.. your response could save a life. 

We all have said.. I’d rather die before asking for help or getting govt assistance. Don’t sleep.. shit can change for you in ways you’d never imagine. 

Less judgement. More mindful. You are a moment away from being in the same position. 

If you need help ask. Don’t worry about what people may think. Only the broken or once broken can relate to your pain.
    • Instead of checking Social Networks when you wake up... Read and Review - your written goals and dreams... Check your "vision board" photo album. Motivate yourself by reminding yourself - following other people
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- Diagnose the roadblocks your team faces and increase efficiency is by creating ways for them to provide feedback
- There are many ways to center a business. You can be competitor-focused, you can be product-focused, you can be technology-focused, you can be business model-focused, and there are more. But in my view, obsessive customer focus is by far the most protective

Send us a message or call us for a consultation 646-926-0213

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    • Question: I’ve been contemplating going back to school. But I really want to be a counselor. I am a certified life coach, but I think being licensed may give me more options in terms of ppl who can pay with insurance versus just out of pocket for services. 

Response: I think it’s dope. However, using a nonprofit, you can achieve the same goal - while employing others with similar ambitions. You can offer counseling right now, as long your body of work (blog, social media, podcasts) add value. In addition to offering hybrid seminars.. the money spent on school could be used to market, and obtain resources. Versus creating another unnecessary obstacle to impede your rate of success. 

Yes, you will experience the full spectrum of storms to test your commitment and resilience. Rain, hail, snow, and earthquakes.. but you will convert the storms into lessons that become jewels for your audience. 

Nothing builds confidence more than starting where you are right now. 

A majority of the people you help won’t have or had a support system. If you’re lucky you will NOT have a support system either.. but the best counselors and coaches can relate to myriad of challenges presented by others.

You are everything you need.

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