Hello & what’s
scroll-worthy to you?
Hello and welcome to our scrolling series.
Designed to be thought-provoking and foster intentional screen time, step by step, we’ll detail our method.
All you need to do is take in the insights, apply and start small.
We recommend stepping it out weekly, or amending the timeframes based on your circumstances.
Better to stay consistent and flexible than take on too much.
Let’s scroll, with intention.
STEP 1)
What do you want
from your scrolling?
We have a choice about what we put our attention to.
This is not about guilt or shame, or finger pointing. This is about acknowledging and understanding your scrolling patterns.
What do you want?
Is it to scroll a little less?
To scroll only when you choose to?
To scroll for fun, but not doom scroll?
To not scroll when you would rather be sleeping, or enjoying that show, or being out in nature?
To better understand your scrolling habits?
Insert yours. Take out a pen and paper, or your notes app, and begin writing.
So, you can proceed with intention, start first by understanding what it is you want.
Ask: What’s scroll-worthy to you?
STEP 2)
Acknowledge where you’re at and where you want to be
You’ve acknowledged what you want. Now it’s time to take a look at your scrolling habits. In the interest of change, not criticism.
Ask yourself where you’re at today.
When in the day do you first start scrolling?
When do you stop?
Does it leave you feeling energised or relaxed?
Your scroll ‘traps’, where you know once you open a certain app, you have a hard time closing it?
A picture may start to form.
You may like to use your phone features to view the number of hours spent on your device each week.
This way, too, you can track your progress if that is of interest to you.
Finally, ask yourself: Where do you want to be?
For some of you, it may be scroll-free Sundays. For others, just 15 minutes a day, during your commute or lunch break.
You get to decide. You get to master your own method.
STEP 3)
Why do you want this?
You’ve considered what you want from your scrolling and looked at your patterns.
When you muse a little, you start to understand why you want to make this change.
Many reasons, or just one?
Some of the more common ones we hear: Time drain, I get nothing from it, would rather be doing X, want to model better behaviour to my children, don’t like how it makes me feel.
To the more existential: Is there not more to life?
Whatever your reason, understanding yours is the most important step towards change. (That’s what we do, at The Need Method.)
A point to note: This is not what others tell you your reason should be. It’s about you and what matters most to you.
To find your reason, start with a question.
When you next open an app to scroll, pause, and ask: What would I rather be doing? This will tell you a lot about what you value.
STEP 4)
Putting it into practise
Let’s talk tactics. That is, how you’ll help yourself along.
A few noteworthy ones
App restrictors, or time limits within your most-used apps
Keeping your phone out of reach, when you’re on another task
A screen saver with a reminder, whether words or a visual prompt of where you want your focus to be
What will you do, and when?
Maybe you’ll set a timer for 10 uninterrupted minutes of scrolling.
Also note any blockers that may prevent you from doing what you set out to do, and how you might handle or prevent them.
With all the thinking done, you can now do what you’ve set out for yourself. You can scroll knowing this is intentional, and all part of what you want today.
STEP 5)
Reflect and refine
If you’ve been stepping this out weekly, it’s been five weeks since you first thought about what you want from your scrolling.
One week since you put in place practical steps towards your change.
Some days will be harder than others in practising mindful routines, where you scroll with intention and limit unwanted behaviours.
And the more you learn about yourself, the better you’ll be able to make the change you need.
What have you discovered?
What’s working, what’s not?
Can you measure your progress?
What more do you want to do?
What can you change?
So go forth and scroll with intention.
For now
The Need Method
The Need Method is about making change. Any advice is general in nature.