We’re officially in the new year, and many of us are reflecting on what went well and what didn't this past year. For many of us, reducing time on our phones, social media, and the Internet overall is a big goal. After all, we’ve all lost an hour scrolling on our phones only to pull back from our phones and realize that we feel worse for it.
In this article, we’re covering the reasons why we are drawn to spend so much time online, how to counteract it with healthier micro-habits, and herbal remedies that can address the root cause.
Why Do We Doomscroll?
Let’s start with the why behind doomscrolling.
According to UC San Diego, research shows that our brains are drawn to negativity and worry, which actually makes a lot of sense from a survival perspective! Large portions of our brains light up when doomscrolling or viewing content that elicits negative emotions.
Basically, bad news grabs our attention more.
Unfortunately, we often turn to scrolling on our phones or going online when we’re feeling stressed out, struggling to sleep, or experiencing other unpleasant emotions.
Other reasons we spend so much time online include:
- Looking for quick dopamine bursts (i.e., playing mobile games, getting likes on social media, or seeing a cute cat video)
- A form of escapism from everyday stress
- Habit — most of us are used to pulling out our phone the moment we have “nothing” to do
- Notifications prompt us to check our phones
How to Reduce Time Online
One of the best ways to form a new habit, such as spending less time online, is to replace the less desirable behavior with a good one. After all, if you simply make a goal to spend less time online without a plan, you’ll end up relying on willpower alone, which we all know will run out at some point or another.
Make spending less time online easier on yourself with these tips:
- Disable notifications: Notifications can increase stress and make ignoring your phone impossible. Disable as many notifications as possible to reduce the urge to pick up your phone.
- Create “no phone” blackouts: For example, keep your bedroom phone free, or block off a specific time of day when you aren’t on your phone (e.g., mealtimes, the first hour after you wake up, the hour before bed, etc.).
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Set time limits for online use: If you find yourself doomscrolling, set a timer for 10, 15, or 20 minutes at most. When the timer goes off, it’ll snap you out of scrolling.
Micro-habits to replace online time:
- Foster a creative habit you’ve always wanted to do (put together a puzzle, color, draw, knit, scrapbook, bake, etc.)
- Take a walk or spend time outside
- Practice self-care (journal, meditate, take a hot bath with Epsom salts, etc. )
- Read a book
- Talk with a loved one
- Yoga
In addition to replacing online time with a healthier micro-habit, work on addressing the root issue. Most of us turn to our phones when we’re bored, stressed out, sleep-deprived, or feeling down. The more you address the root issue, the easier it’ll be to reduce your time online.
Herbal Remedies to Fight Stress or a Poor Mood
Often, when we reach for our phones, we’re feeling stressed or experiencing other negative emotions. Our phones act like a Band-Aid by distracting us.
Unfortunately, this isn’t how most of us would consciously choose to spend our time. Most of us would rather look back on our day and think about the five minutes we sat outside sipping hot tea, doing stretches, or journaling.
Here are some of our most popular stress-fighting herbal remedies to encourage a more balanced lifestyle:
- Stress Release Capsules: This potent blend includes herbs known for their calming, balancing effects, including lavender, feverfew, and skullcap. If you struggle with a racing mind, these are one of our top recommendations.
- Anxiety Tea: If you’re feeling tense or anxious, this soothing tea is a fantastic option for promoting relaxation. We blended peppermint, lemon balm, valerian, and other calming herbs together in this caffeine-free tea.
- Eaz Stress Capsules: If you struggle to manage your stress levels, these capsules are ideal for supporting a healthier stress response. These herbs support your B-12 levels and promote a calmer mood.
- Peace Potion Roll-On Oil Blend: This essential oil blend is a fantastic addition to meditation, deep breathing, or simply sitting with yourself without distractions. The beautiful scents of bergamot, orange, lavender, cedarwood, and other essential oils create a pleasant, soothing aroma.
- Viva Las Vagus Tea: Our vagus nerve does so much, ranging from regulating brain function to balancing our nervous system and controlling inflammation. We curated this fragrant blend to support vagus nerve activation, emotional balance, and stress relief. Plus, it has a lovely hint of citrus that brightens the taste!
Insomnia-Fighting Herbs
Many of us are more susceptible to spending time online before bed or when we can’t sleep. And we all know that sleep significantly affects our stress levels and willpower the next day, so getting a good night’s sleep can make a world of difference when it comes to intentional living.
Check out these beloved herbal remedies for encouraging a better night’s sleep:
- Vagus Vacation Oil: Diffuse this soothing blend before bed to promote restful sleep.
- Sleepy Tea: This popular tea may help with the symptoms associated with insomnia, anxiety, tension, and restlessness—all of which often lead us to have poor sleep. Sip this tea before bed and practice mindfulness by putting your phone and laptop out of sight.
- Lemon Balm Leaf: Lemon balm has traditionally been used by herbalists to support the nervous system and promote relaxation, making it a wise choice for those struggling with insomnia.
- Melissa/Valerian Extract: This extract may be added to water multiple times daily or as directed by your physician. Valerian root has been traditionally used to combat stress, insomnia, and ease anxiety, making it a soothing option.
- Deep Sleep Tea: If you struggle to get quality sleep and feel restless when you wake up, try this refreshing tea. This tea promotes deep, high-quality sleep that’ll leave you feeling awake and energized in the morning.
- REM Capsules: If you’re a light sleeper, consider our REM capsules, which may help individuals with sleeping issues or who struggle to reach a deep sleep.
Happy New Year!
Herbalist Natalie & Herbalist Leilah
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Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 29 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |