This is a method, but it's the underlying issue that needs to be resolved.
People doomscroll primarily to avoid certain thoughts/feelings/situations.
The way out of it is to:
1. Note that you're avoiding something.
2. Identify what it is.
3. Face it.
This is an addiction and reaching for the phone is just what gives relief to whatever pain one might be experiencing. Just removing that is laying ground for a substitute.
When the reddit API fiasco happened, I'm forcibly stopped from using it. What I found out is that my life quality just decreases without appreciable compensation. Finally after one year, I found out a way to still use those API so I just go back.
It helped that the infinite scroll was never really infinite for me. I run out of content easily and it just makes me stop scrolling for the day. Same in YouTube. Admittedly I don't use Instagram or tiktok so I don't know how bad it'll be.
> This is an addiction and reaching for the phone is just what gives relief to whatever pain one might be experiencing. Just removing that is laying ground for a substitute.
This model would not suggest the results seen in studies like this:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11846175/
(The intervention was not "face the roots of your problems", it was "stop using your phone so much", and it produced positive impact.)
While a popular refrain, this is not the only reason one might engage in avoidance. Furthermore, even if it is rooted in a pain, not everyone will be motivated optimally by thinking of it as something that must be analyzed and extracted. One can simply be bored without it being a pathology.
If one is so constantly bored that doomscrolling turns into an addiction, then that person most certainly is suffering from some kind of psychological imbalance. Occasional boredom is normal, constant boredom is not.
My understanding is that when someone uses the term "doomscrolling", they mean something negative.
>One can simply be bored without it being a pathology.
yes but the point is that the people who doom-scroll cannot be bored, boredom is exactly what they want to avoid.
People who constantly have their phone in their hands often want to avoid boredom because when you're bored your mind wanders and you have to encounter in silence, your own thoughts. Which now a lot of people are uncomfortable with.
Just like people who overeat sure you can brute force yourself to stop doing it, but you're going to have much more success if you understand why you're engaging in an unhealthy habit, what you're trying to suppress, and then what you want to do instead. People struggle to break bad habits, and sustain changes when all they have is a reactive attitude of "I don't want to do it".
This should be at the top. It pisses people off because we reflexively think “I’m not a weak-willed procrastinator” or “I’m no addict” or “it’s not that simple”, but it is the truth, and the way to fix it, and harder than it sounds. We get frustrated looking for a dopamine hit elsewhere so we get it from a source we know. Running away from that source isn’t enough to end up running towards the behavior we want, there are a million different undesirable ways to get the hit.
That is something I want to eventually incorporate into VineWall.
My goal is to have VineWall to detect user patterns and use this information to help the user cope with the situations in a more healthy way
"don't change anything unless you can completely solve the root cause [assuming you have accurately identified it]" is really not backed up by research.
Plese refer to point 3. of my list. That is change.
which is implied to be only after step 2, which is essentially "find the cause", yeah.
there's plenty of benefit to be had from reducing harm while searching (or when wrong about the cause).
"find the cause" is exactly what e.g. therapy is for. It's not some insurmountable challenge to do that.
everyone around me who has been starting it is on roughly a ten month waiting list. so they should try nothing until then + several sessions until hopefully figuring something out? some are on their third such cycle because the earlier ones were downright hostile therapists (they're people, just like every profession, they're not all good or effective).