Scrolling instead of doing a task

I often get “stuck” scrolling when I had planned to be doing another task. This could be going to bed, it could be starting work, it could be maintaining focus at work.

This morning I woke up and still felt tired so I read my book for 15 minutes. I had planned to do some coursework in the morning before work. I didn’t really want to do the essay because it goes into my childhood and I am not feeling super resilient at the moment and thinking about it is activating my nervous system. However it is due on Friday and I have left it until the last minute.

Instead of sitting down and starting the essay I go onto my phone to do things I’d rather be doing such as looking at things for the house, but also generally scrolling on Facebook watching videos.

I can logically see that I am attempting to soothe my nervous system. However I don’t like feeling I have no control over my impulses. I never wanted to be addicted to something but I do think I’m addicted to the dopamine hits of social media and scrolling and that thought is unhelpful because it feels like a big mountain to climb to stop.

I really want to get unstuck as this happens almost daily. An initial go at an UM:

C: Writing essay
T: I don’t want to think about my childhood
F: Agitated
S: Lightheaded, tense, churning stomach
A: Scroll on phone until it is too late to start my essay because I need to start work
R: Essay doesn’t get written

Answer:

I would offer that your result is actually R: I don’t think about my childhood.

Your lower brain wins! It has saved you from being uncomfortable in one way. However you’re now uncomfortable in another way.  You don’t feel like you’re being the person you want to be. First, always start with compassion. How can you support yourself when you notice this happening? What uncomfortable are you most afraid of? What are you most willing to feel in order to get unstuck?

Second, I would offer that you can tell the story that “this is an addiction”, or you could make a shift to a more powerful story. What do you think?