Scrolling addiction is becoming a common problem among most adults and almost all children by 2026, and it is known for its difficulty in overcoming. The author shares personal experience fighting this habit, noting that Application X was the hardest to quit.
Although the author did not publish much content, they spent hours viewing long and heated discussion threads that were interesting. They conclude that infinite scrolling never brings true satisfaction, and it is this lack of satisfaction that keeps a person in a cycle of constantly seeking new content.
Currently, the author rarely accesses X, using it almost exclusively for work purposes, and claims that their life has significantly improved as a result. They managed to break this cycle by deleting Application X from their iPhone and restricting access to it only through a laptop. Removing the application from easy reach helped avoid temptation, especially during downtime.
While deleting the application is one approach, there are several other proven strategies for getting rid of screen addiction. If complete deletion is unacceptable, one can start by hiding the app icon from the home screen. This forces the user to take an extra conscious step before opening the program.
Another important tip is to keep the phone away from the bed both at night and in the morning. Checking the screen right before sleep and immediately upon waking is often part of an unhealthy routine. If the phone is used as an alarm clock, it is recommended to switch to a standalone alarm.
It is also useful to use the built-in 'Digital Wellbeing' and 'Screen Time' tools on iOS and Android devices. Setting daily limits for applications helps regulate screen time and establishes clear boundaries before usage becomes harmful.
Finally, one of the most effective measures is filling free time with non-screen activities. Immersing oneself in reading, active hobbies, or face-to-face interaction naturally reduces the desire to pick up the phone. Ultimately, to overcome any addiction, one must first acknowledge the problem; until a person is ready for change, reducing screen time will be a difficult task, but small, targeted steps can significantly change the situation.