We’re all victims of popcorn brain in one way or another. This phenomenon, coined by David Levy, a researcher at the University of Washington, describes how constant digital stimulation—whether it’s scrolling through social media, checking emails, or watching videos—has rewired our brains.

Engaging with your phone constantly creates a sense of hyper stimulation in your brain which makes it difficult to live offline. Because offline life moves at a decidedly slower pace. The pace of life is very different offline. You can test if you have a popcorn brain by doing this: keep your phone in another room and check if you find yourself struggling without your phone for a couple of hours, even try for 30 minutes. If you feel like reaching out for your phone then sit down with a piece of paper and pen. And everytime you feel the compulsion to check your phone, just put a little mark, you'll be shocked and appalled to know how strong the pull is. 

Our mind is always brimming with thoughts and impulses, as if it’s unable to slow down.  The constant influx of information, beeps, and notifications makes us jump from one thing to the next without giving our minds the space to truly settle. We’re constantly "on," even during moments when you should be resting, like waiting in line or sitting on the bus.

The impact of the popcorn brain is evident in how you interact with the world. It makes you impatient, always looking for the next fix of dopamine from our screens. This constant state of stimulation leaves little room for deep thinking, reflection, or creativity. Our attention span shrinks, making it hard to focus on a single task for long periods of time. Even in real-life situations—waiting for coffee, walking down the street—we often turn to our phones, unaware of the world around us.

 

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First things first, identify the times you're most tempted to scroll. Is it first thing in the morning? Or is it when you are in school waiting for your kids? At night in front of the TV? In bed before you turn in for the night? Plan ahead for these moments and make proactive decisions: charge your phone in the kitchen instead of on your bedside table. Leave a book you love in the car. Set your latest embroidery project or coloring book next to your place where you spend the most of the time. If the alternative is just as easy as picking up your phone, more often than not, you'll choose it!

Once you have realised the times when you are most likely to scroll, recognise what you're trading your time for. This can be a rude wake-up call, but it's sometimes necessary. If you feel constantly strapped for time or if you're not making as much progress as you'd like on your goals, force yourself to look at how much time per day you're spending on social media apps (such as Instagram, Facebook, Pinterest). This might be just the nudge you need to spend that time more productively. 

 

Related story: Is Doomscrolling Making You Pessimistic?

 

5 Ways to Cut Down on Your Screen Time

Create a Wishlist to Prevent Impulsive Buying

Instead of mindlessly scrolling, this is something you can work upon. Creating and maintaining a wishlist will help you become more intentional with your purchases and prevent impulsive spending. Categorise your items into “Really Need,” “Really Want,” and “Nice to Have,” you can prioritise purchases based on what truly adds value to your life. 

Really Need

• New winter coat (current one is worn out and doesn't keep me warm)
• Shoes for work (old ones are uncomfortable and starting to fall apart)
• Laptop charger (current one is broken, need it to work efficiently)
• Toiletries (toothpaste, soap, shampoo—running low)

Really Want

• High-quality headphones (for better sound quality during work and relaxation)
• Fitness tracker (to stay motivated with health goals)
• Smartphone upgrade (current one is outdated and slow)
• New set of kitchen knives (to make cooking easier and more enjoyable)

Nice to Have

• Decor for living room (a few decorative pieces to spruce up the space)
• E-reader (for easier reading on the go, instead of carrying heavy books)
• Stylish backpack (something fashionable and practical for everyday use)
• Board games for social gatherings (fun activity for hosting friends)

 

Related story: Is Your Screen Time Making You Feel Sick

 

Listen to Podcasts

Podcasts are a fantastic way to engage your mind without getting lost in the endless scroll of social media. They offer an opportunity to learn, laugh, or escape for a while. Whether you're listening to an inspiring interview, a deep dive into a subject you're passionate about, or a comedy show to lighten your mood, podcasts can cater to every interest. With so many topics to explore, you can use this time to expand your knowledge or simply enjoy some entertainment while taking a break from screens. Additionally, podcasts can be heard at any given time, thanks to hand-free features. This makes it a perfect, hands-free alternative to scrolling.
Try listening to "The Daily" by The New York Times for a quick dive into current events or "How I Built This" for inspiring entrepreneurial stories”. "The Tim Ferriss Show" is also great for learning tips on productivity and personal development.

 

Related story: Ways to Practise Mindful Screen Time

 

Get Your Finances in Order

Instead of scrolling to kill time, you can channelise your energy and time in getting your finances started. Start by tracking your spending and creating a budget that aligns with your income and goals. For example, if you’re spending too much on dining out or ordering food more often from Zomato or Swiggy, then allocate a set amount for food each month and avoid impulse restaurant visits. Even the basic act of noting down where the money is spent daily could be helpful. It’s important to also prioritise savings by building an emergency fund—aim for three to six months’ worth of living expenses. Setting up automatic transfers to a separate savings account can help you stay consistent. Additionally, pay off any high-interest debt, like credit card balances, as quickly as possible to free up more of your income for saving and investing.
Once you have a handle on your daily expenses and debt, focus on long-term financial goals, such as retirement or buying a home. This way you are financially prepared and also utilising your time in an effective manner.

 

Declutter Your Mind With A Brain Dump

To declutter your mind and cut down on screen time, engaging in activities that promote mindfulness and focus is essential. One effective method is a brain dump, where you take a few minutes to write down everything on your mind, from tasks to worries to random thoughts. This allows you to unload mental clutter and gain clarity. Another great activity is journaling, which not only helps to clear your mind but also encourages self-reflection and emotional release.

Taking a walk in nature or practicing deep breathing exercises are excellent ways to reset your mind and reduce screen dependency, as these activities allow you to disconnect from technology and reconnect with your surroundings. Meditation is another powerful practice that calms the mind and improves concentration. Engaging in creative hobbies like drawing, painting, or playing a musical instrument can also offer a productive way to release stress and reduce the urge to check your phone. Additionally, physical activities such as yoga or exercise help release tension and improve overall well-being, further supporting mental clarity and focus. By incorporating these activities into your routine, you can significantly reduce your screen time, improve your mental health, and find better balance in your day-to-day life.

 

Related story: Are You Addicted to Your Phone? Here's How You can Cut Screen Time

 

Learn a New Language

Learn a new language to cut down your screen time. Instead of getting lost in endless scrolling, why not dive into something that stimulates your mind and opens up new possibilities? Learning a language is a great way to give your brain a workout while also disconnecting from the digital world. You can start with the basics of many languages using an app like Duolingo. It’s super easy to use and makes learning feel like a fun game—whether it’s mastering the basics of Spanish, French, or even something like Japanese.

As you progress, you’ll find that you’re not just picking up a new skill, but also spending less time passively scrolling and more time engaging with something meaningful. So, why not give it a try and see how it helps you stay connected with the world in a whole new way?

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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