End Doom Scrolling in 30 Days! (ADHD Dopamine Fix)
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- Опубликовано: 14 окт 2023
- I spent 30 days trying to kick my dopamine addiction to my phone. I set a few clear rules and followed them as closely as I could. The end result is SHOCKING!
Join the November Doom Scrolling Program here: hayley-honeyman.mykajabi.com/...
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Connect to work with me through busybeewithadhd@gmail.com
Editing: Hayley Honeyman (yeah that's right, she been practicing lol) 
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I'm 32 and was just going with the flow of life, now this phone is stuck in my hands and I don't know when or how it happened. It needs to go! Don't remember the last time I used my laptop either. I need to disconnect.
Buy a dumb flip phone :) there are a couple of ppl on RUclips who do that
@@VD-hb6hhbut SPID and other app for bills are on smartphone and it's the only way here
I resonate with, "My kink is intellectual dominance." lol
This is what I needed. I know I have a problem with my phone. I've deleted other apps that I knew I could not just set limits on, but that's just pushed me to RUclips which I seem incapable of quitting (plus I need it for certain things). I'm so fed up of wasting my time here, hours and hours of accomplishing nothing. It's always the easiest option rather than finding something more productive
Same.. but u can set a break in youtube, I made it all 10 minutes but it doesnt work that well
As someoe just diagnosed with ADHD you give me so much hope. My screen time has been getting more and more over the last two years and my overall happiness is less and less. I don't think I can do the program because my social anxiety would make it near impossible to participate but I just smashed the subscribe button m. Thank you for giving an old girl a little bit of hope and brightness ❤
You are so lovely!! Thank you for the support 💛💛 I believe in you!!
@@hayley.honeymanhelp, I need to go to bed, it’s 6:40am, I’m in a growing age, and I can’t go to bed
So I think this is the TL:DR
1. Acknowledge when you're likely to doomscroll, and put physical space as best as possible to avoid it.
2. If you are doomscrolling, take a second to journal and acknowledge why you're doing it, and look into what you'd ACTUALLY like to be doing.
3. Be gentle with yourself in struggles, but acknowledge when you actually can do better.
4. Find methods of accountability.
Oh also replace mindless nonsense with educational content if you can use content at that time.
💯💯💯
Hi! It might just be my ADHD talking, but I think we need a recap at the end of the video. I came away not quite sure which things had worked for you. Great video, just the one suggestion. Keeping being awesome! ❤
Oo smart.
I’ll give you a summary ;)
1. Scrolling is a way of our mind looking for the dopamine we need.
2. Her screen time got to like 12 hours a day at its worst. It’s addictive. This felt disgusting so she decided to research doomscrolling.
3. She learned that normal dopamine detoxes don’t make sense for ADHD because it’s cutting out dopamine so your body naturally replenishes it. But ADHD brains don’t do that.
4. This isn’t about detoxing. It’s about dopamine addiction. It’s not about doomscrolling. It’s about “how do I get dopamine in my life (in a healthy non-addictive way)?”
5. For a month, she stopped scrolling, watching movies, RUclips, etc (except movies with friends), and created a menu of activities she loves to substitute for scrolling.
6. Preventative: stored phone further from bed, Alexa alarm, Do Not Disturb during work, and having small dopamine menu work breaks.
7. What she learned: sometimes dopamine is okay. It’s a problem when it’s about avoidance or it’s an addiction. Ask yourself “why?”
8. She spent 30 minutes outside daily for dopamine and used active processing/journaling so she could be self aware.
Final conclusion:
She’s much more self aware now. Her hours went from 12 to 3 hours a day! And a lot of it is productive things. She doesn’t see herself as self-motivated so anyone could try this.
@@rileywiebe3512 thanks for writing this, I wanted to share this video with someone who I knew wouldn't watch it so this summary was helpful to instead send over
@@rileywiebe3512 tysm for writing this!
Thank you for this video. Im currently running on the same screen time as you during your "bad" phase. I hope everyone who finds your channel will get better and find their way to avoid doom scrolling ❤❤❤
I’m 34 and embarrassed about the doom scrolling. I’ve tried so many times to stop the doom scrolling. Although I failed today (ended up watching a couple of videos before watching a couple of your videos), I’ve been trying to start audiobooks first thing. This has largely been successful. Though it just feels like I’m trying one thing at a time, a shot in the dark and I don’t usually know if I hit or miss the target.
I’m only halfway through this but I’m definitely going to try some of this. My screen time is *only* 4.5 hours. I got it down from like 7 by just deleting Reddit and making sure my passwords weren’t stored in my phone so that it would be a pain to log back in even if I downloaded the app again. I’m really struggling to stop charging my phone by my bed and the biggest problem for me is the hours before sleep that I’m face-first in my phone screen watching videos. I need something to replace that dopamine.
Edit: now that I’ve finished the video, the thing that is stopping me the most from doing this is not having good dopamine replacement activities for the evenings. I’ve always struggled to find hobbies so I’ll definitely need to focus on testing replacements if I want to do this too.
The password thing is smart !!
How about reading or Journaling? Or listening to some calming music? Doing gentle stretches? Drinking some comforting tea? All this can give you a little dopamine while also helping you get calm and relaxed before bed. Hopefully for better sleep.
Thank you so much for doing this experiment. I’ve been searching all over for a adhd dopamine “detox”. I’m gonna try this for myself. ❤️
I love the level of self awareness, reflection and honesty towards yourself. Very inspiring, thank you very much for being an awesome human being.
I need to do this, because I'm watching this on 1.5 speed and fighting the urge to check Instagram during it
How are you now
Yeah, what I'm struggling the most with is finding good dopamine replacements. I don't wanna do a whole lot else. I'd honestly rather be on my phone, because it's the path of least resistance. I don't currently see any more attractive alternatives for this specific behavior.
Same here 😢
the best most relevant and helpful ADHD channel I have come across. And your sense of humour rocks. Thanks Hayley! from a 48yo very late diagnosed Mum of 2 :)
Haley you are literally a light in my life 😭 I’m so happy I found this channel
Huh... No wonder those detoxes only lasted a day! So glad I found this channel, so helpful!!
Your truly so funny and so relatable! I’ve watched a couple of your videos and I can’t express how much it helps to know I’m not alone! Thank you
My current daily average is currently 11 hours 39 mins which is down from 15 hours 32 minutes from two weeks ago :/
Progress :)
Oh gosh sorry didn't mean for that to sound patronizing what I meant was there's still a long way to go but don't forget those 4 hours and 7 minutes you won back in your day and if you can continue cutting down that much time in a week you'll be at whatever your final goal is in no time
@@LunaIsATuna I absolutely took it with the good will that it was meant, thank you for reminding me that I’ve been doing better even if it doesn’t feel like I am :)
I am the same at the moment my average is 13hrs but I'm determined, you got this too.
Hayley thank you so much for going through the immense physical, mental, and emotional work that it takes to share your thoughts and experiences with us. You have been a charming, relatable source of info and stories. I was just thinking about how happy I have felt lately, and optimistic.. and it's because you helped me with your tips, to learn how to describe my stuff to my therapist who has helped me to make an official diagnosis appointment this upcoming winter, but I am back doing what I love, being a college student, mentor, and facilitator of change on my campus. I feel fulfilled again, for the first time since I failed out of college at 19. My soul cannot thank you enough.
You really ate this up. I'm trying to find a job right now, but as soon as that ends up happening I'll be coming back to get on that program 💛
Every time you mentioned your screentime levels I genuinely went "ooooofff same 😩" I also struggle with doom-scrolling and will be trying this routine! I will be adjusting the rules you mentioned slightly to meet my own personal goals but thank you for inspiring me to get started ❤
Thanks, Hayley for such a great video!🤗💐💝 I love all the steps you have taken to reduce your screen time. I'm trying to achieve the same goal.😉 Thanks for sharing your process with us, this has helped me a lot! I'm going to try it out. Hope to be able to join your course in the future!😉🌺
Such an amazing video!! You inspire me so much, and I relate to you on such a high level its crazy ❤
Hey Im so glad you are still making content your my idol and you help me thru my daily life you set words on all my daily struggles so I can explain them better to the people around me I’ve recently discovered that on top of having autism and adhd I have now been diagnosed with tics/ Tourette’s syndrome I don’t know if you will see this but if you do I would love to hear if you have gone through a time with tics in you teen years (btw I’m 14) I love your content so much you mean so much to me and you get me through the days we’re I feel like I can’t!❤ keep making content and if you ever feel like you can’t keep going know how much everyone appreciate you! Exited for the premiere btw! I saw the notification when I was literally in a scroll trance you got me out of it tho!😂❤
Hey beautiful human!! You are so lovely! i'm rooting for you :) I haven't ever lived with tics, but I'm sure that comes with it's own set of challenges!
I hi might also have ADHD but I’m now diagnosed your channel really helped me even if I’m not diagnosed thank you so much 😊
My doomscrolling was accidentally "cured" when my iphone got stolen last year lmao. I have a shitty replacement that barely functions as a smartphone and that has had a huge impact on how much screentime I have in a day (hard to get a dopamine fix when attempting to get it is actively frustrating/discouraging). I also got a digital wrist-watch so I don't grab my phone to check the time anymore. (Because that was one of my "traps"). The main downside to not having my phone in my hand 24/7 is that I'm missing a lot more calls/messages than I used to because this phone *sucks*
Gonna use this to try to help my other dopamine seeking behaviors tho, I got some that are definitely not healthy but are also not doomscrolling ^^;
Switching to Nokia from a smart phone has been game changing for me. It even has whatsapp messenger. My old iphone is now just a glorified mp3 player/camera/auiobook&podcast library that i have to intentionally grab to use. My focus is thru the roof. Great video ty
Dude, whenever I hear someone talking about detox anything I immediately feel like I’m being scammed.
Thanks Hayley! this was super helpful. DnD Prep is also one of my major time sucks.
I'm gonna try to implement this into my life - we are the same age with the same vices (RUclips lol) and I'm a social media manager by trade so I'm very susceptible the whole scrolling after posting thing but you've outlined this in such a way that it seems at least a little bit manageable!
Thanks for allways inspire me, amd make me want to be a better me
Thank youuuuu for being vulnerable! I love this and will definitely be trying this out. But also I need that Appa pillow/stuffy, so like, where'd it come from?
This video speaks to me. I just finished my breakfast and coffee and I enjoy watching RUclips while I eat my breakfast. Since being aware of this, I am only allowed to watch RUclips during breakfast if it's educational. Therefore, I consider your video educational😊Thank you!
I am no saying this to be a pest, but i am fully addicted to educational content.
my screen time has been stressing me out too for the same reasons! riding the 11-12 hours a day lately! thanks for this! giving it a gooo!!!
Just found your account, better late then never right 😅this was super helpful thank you 🙏🏼I have 30min set timers on all my socials which does help but thinking about why I'm reaching for my phone is definitely something I'm going to try ❤
Totally would do the program but can’t attend live because of work. Not sure it would be worthwhile otherwise but I love the idea! Hope I can tune in for future times!
Also, currently inspired to journal which I’ve lately neglected so ty
My biggest issues are needing regular distractions from PTSD spiraling that occurs from not distracting myself when I'm very stressed/on edge and needing my phone to always be near me for Drs calls. Oh and it's also literally the only socializing I have access to rn due to health issues. I am totally fine at not being on my phone the days I can turn on DND or just leave it in a corner somewhere but that's a 'sometimes, and only on the weekend' type thing. I won't be able to do anything about being nearly homebound for at least a few more months but I can at least try to make aome progress on the other things in the meantime! Thank you for the video & suggestions, and much luck to all those doing the program, y'all got this!❤
Love this you’re amazing
Thank you for this experiment ❤ I'm super motivated right now. I'm sure I won't be as motivated tomorrow 😂 but that's part of the challenge
This is helpful. I also pulled myself away from Instagram to watch your videos. I am sick now though. I do like think about whether the content is self care though. Your content is helping me at least and I'm thinking about more outdoor time when I'm better.
My screen time is doom scrolling, so I am changing it over. I can get on my phone while I'm doing something to put something in the background for body doubling purposes, but it has to be some sort of educational video or audio book. Your vids are so helpful! ❤
Hello! I’m an artist, I just wanted to ask for permission to make a sticker that says “my kink is intellectual dominance” because I think that is hilarious
Yes!! Haha go for it :)
Thank you 🙏🏻 exactly at the right time☺️
I absolutely love how the way you talk to yourself in your notes sounds just like me 😆😭
Thanks Hayley :) i deleted facebook and instagram a year ago and wont touch tiktok! However reddit is my downfall . Have had success in deleting the app off my phone so if i want to scroll i have to intentionally log onto a desktop computer.
The approach here is very interesting… There’s something to be said for gradually reducing your usage of something that you’re over using, it can be much more effective and less stressful, but this approach did really force you to question why you are doing the thing and actively process as you said. Which I think is also very valuable. If I did this myself, I think I would probably kind of combine the two methods? Trying to set targets for reducing my screen time each week, and also questioning why I am doing screen time each time, and journalling about it. it doesn’t quite force you to confront your choices so much, but you still have to make decisions in order to meet your targets, and decide what is worth the screen time and what is not.
i know you don't know me so you can't actually be proud of me, but thank you for saying it anyway. yesterday i came back from a 2 month vacation during which i rented out my room. so most of my stuff was stashed in the basement for this time.
i dreaded today because it meant grocery shopping, doing laundry, cleaning the fridge (that i onlfoindnout when i came home yesterday but it had to be done, it looked disgusting), unpacking my luggage, getting my stuff up from the basement and putting it all back to where it belongs and that seemed like so much work. but it's 4pm now and i'm 85% done however i'm also very close to collapsing. hearing someone say they're proud of me made me go "oh she's right, i did a lot today" and now i'm motivated to finish this. so yeah, thanks.
ps, i know this has nothing to do with the actual video but i just had to say it
sometimes i just so badly need something to listen to or to feed my brain, so i’ve been telling myself whenever i have the impulse that i can watch youtube, but not shorts. i have to turn on a long video and put it in the background while doing another task, like cleaning.
These are awesome ideas!!!!
One thing that I find helps with You Tube addiction is saving to watch later rather than watching. I still get to doom scroll a bit and get the satisfaction of 'collecting' the interesting videos, but after a while that gets boring and I move onto doing other things. Then when I've got a mountain of recycling go clean out or laundry to sort I can put my phone on a stand and let the watch later playlist run through without scrolling.
killed it on the edits this vid!
THANK YOU! I used to do editing work for realtors but this was a lot more fun!
I checked my screen time turns out it’s averaging at 20 hours ! Granted that includes the time I spent sleeping with binaural beats playing all night in the background and music or videos I listen to while driving but still that is an insane amount. I wanna do what you did.
Loving your energy! I am watching your video as a part of my “market research” lol 😅 I found my own way to stop doom scrolling. Nobody talks about it but it has been effective for me. It actually does not involve not scrolling Tik tok. I like watching videos there and on RUclips and Reels too, so just trying to stop or deleting apps are not good options. Also, I am a content creator, so I need to do the research 🧐 How are you keeping up with this now?
I will be on vacation the first week of November, would love to join this if you end up offering it in December!!
I don't have ADHD but this was very helpful. I wouldn't say I doomscroll because when I watch RUclips videos they're either informational or news adjacent, or listening to ASMR or meditations at night, but between the hours of doing those things - I am completely addicted to watching TV series. Just wanted to personally thank you for your insights and advice and encouragement and bright light! 🙏🥰
The Kurtis Conner in the background while sick is a mood
I am a doom scrolling addict myself. My work as freelance editor is related to the screen so I am constantly scrolling to avoid boring tasks, anxiety and worrying about missing my deadlines every single time.
It's crazy.
What works for me as dopamine inducing alternatives:
- gardening (or simply going outside, standing in the garden watching the birds)
- running (or dancing, or jumping)
- journaling
- making some art
The trick is: I allow myself to make some shitty art, just for fun. Just to practice the feeling of doing something without dread.
Another trick: start the day with small tasks like making the bed, just to let the dopamine kick in. Then you brush your teeth = check! Then you put away your coffeemug = check! etc. And then keep rolling with it.
And cold showers are raising dopamine levels. It works!
Trick nr. 17 = be kind to yourself! Because it is hard.
Thank you for this comment. It helped someone who is having a very hard time.
@@missbraindamage you are not alone. So many people are fighting the beast every single day. Keep going! Babysteps. I wish you all the best. You do your best and that's okay!
@@dorotheakenneweg Thank you.
My brain was fed a steady diet of world of Warcraft and sleep deprivation as a teenager. Battling a lot of the results today in my 30s.
anyone else with adhd struggle with going to sleep :(
its the hardest thing!
The "What the heck going on" note is so me. That's what my journal looks like. Just inner monologue of me discussing with myself wth is going on with me 😅😂
I was fine when it came to scrolling until they added shorts
I realized that most of my doom scrolling happens in my job. I work in a public pharmacy and I spent most of my time waiting to someone to show up. I simply adore when we receive a whole lot of medication, so I can be surrounded by boxes and the spreadsheet and organize everything.
But most of days I'm just sitting at the desk, waiting.
And there's enough patients that I can't focus on a book, but not enough that I don't find time to doom scroll or play on my phone.
At home I turn to Minecraft to avoid doing dishes or laundry, so I made a rule abt doing afk sessions and do some chore while at it.
I need more… help brainstorming alternative activities for when I need rest/relaxation/recharge but also have shit to do so instead I sit on my phone.
The last leaves just fell off my money tree, how is yours doing so well?
The best thing that happened to my life is deleting Instagram application that reduced the screen time from 6 hrs to 1 hr daily.
This video gives hope for my friends who are heavily into doom scrolling
Y'all should check out the book Atomic Habits! It pairs really well with this and goes into further details why this works. Plus it's just a really entertaining read/listen
..... yes girl .. yes !
HAYLEY WHAT IS THAT BUZZING SOUND IN THE BACKGROUND I CAN'T BE THE ONLY ONE THAT HEARS IT AHHHHHHHH
active processing -- do you have a specific video recommendation to clarify what this looks like for you?
Oh no. I noticed the coloured lights behind you and now I need to figure out how to make everything reach my plugs so I can buy those and plug them in all together
Care to Share the list of what you did instead for replacement?
I have Instagram and TikTok deleted. The problem is I always find a new app to scroll and do it during all my free time on days I'm off. I live alone and don't have a partner, If I don't have plans for the day I'm off, I have no idea how to stop
K. What's stopping me? Fear of success because that means change. Change is very uncomfortable, seemingly undoablve, at my age and considering my disability. But at the same time I DO WANT to live! I WANT to do things!!! But i feel completely and totally stuck in my routine, in the ways that I've set for myself, stuck in the acceptance of live through screen time. I play games and i scroll and i interact with people this way. I stay entertained and/or busy, at least mentally, while in screens. YES i want to change this but still i am afraid that I'll become a functioning part of society again but all my doctors say that's not realistic. Uuuurrrggggghhhhhhhhh
What is active journaling/processing
I clicked on the link to join the November end doom scrolling class. I clicked on sign-up under the doom scrolling class, but it immediately popped me back to The about Page and there's nowhere that I can sign up for for the class.
How are you managing to complete all your work with only 4 hours screen time per day? Is it not including things like zoom and writing documents? Do you write things by hand? Or is it because you’re spending so much time filming which is not screen time? Or do you not work full time? I’m interested because I am just getting back into work and balancing working and leisure and screen time AND my energy while chronically ill/physically disabled and AuDHD seems impossible 😭
This kind of thing feels daunting because I. cannot. remember. anything. Doesn't matter if I wrote it down and stick it to my face. Notes left around the house become like wallpaper. I feel like I hit a wall at this point, and if I'm going to continue to make progress I need something to help my memory, but I don't know if that's even possible.
i think because we associate doom scrolling so much with social media, youtube doom scrolling goes so overlooked. every morning i click through my notifications and get a queue going where i endlessly watch videos. if i finish that lineup of videos and the bell icon is back to saying 9+ i have to click through them and the cycle continues. thankfully i've gotten better at being ok with not watching Everything that gets presented to me and questioning how much i'm actually getting out of a specific video
My top screen time was 20hrs a day 💀💀 now I finally able to reduced it.
I am scared to check my screen time right now I just checked and I still have another 3 hours and 30 before bed it’s already at 6 hours today
came here through doomscrolling help
Mine comes and goes. I went 7 days without Dsing and then now its 2 days of catchup with nothing. Either this or texting a constantly MIA collegue
you are soooo funny. I alway try to find an app to fulfill my dopamine. when I use my phone I usually open the tiktok. do you think I could be more focus on my task when I use my laptop? not reallt, I am goona crazy about youtube
My screen time is 12 hours now when I should be studying in a urgent time
my problem is that the "alternatives" aka my hobbies either don't give me enough dopamine for some reason or, even in case they would, i physically can't bring myself to do them. I literally will only be able to do them like every 2 weeks. ... help?!
BROOO where are your pillowcases from?>?????
Here is my biggest tip. Delete social media. It sucks but after a few days you’ll forget you had them. Then find another hobby like journaling or reading or exercise. It’s easier than you think. Take the step and delete your social media accounts! (Also TikTok is manipulating and monitoring everything you do on your device even outside the app. This is wel known)
The thing stopping me is I don't think the hard part of this is coming up with the plan, it's actually doing it.
I've tried so many times but I literally just forget I made any sort of plans to do it. The part I'm missing is the practical tips and solutions
12 hours? I thought my 4-6 hours was bad enough! 😬 I’ve been actively trying to reduce my social media addiction. I’m 49 and I suspect I have undiagnosed adhd and started the process of getting a diagnosis. I’ve removed apps, set screen time limitations, but still find myself getting pulled down into the whirlpool of nonsense. Short videos are my kryptonite. I tell RUclips to not show shorts for as long as that works, and try to only engage with Instagram when I want to put something out. I’ve avoided TikTok. Sometimes I physically, out loud, tell myself I’m not getting anything done and to get moving. That seems to help break through the dopamine haze. From this old lady, thanks for the tips. 😊
On bad days when I wanna avoid something or just feel like shit: I have this habit of starting doom scrolling first thing in the morning, not even leaving the bed. And I keep doing that for hours usually until I really badly need to pee or my stomach hurts too much because I'm hungry. And I feel so guilty, like I'm a total looser.
On nice days I start my morning with music and sometimes audiobooks and podcasts. I do need something. Like total silence... I don't like at all.
I went from 11 hours of daily screen time to 6. How? I had a baby. And since having my baby I just don’t have as much time. In fact, when he was newborn, I wasn’t on my phone at all since I was so sleep deprived and he cried all day and night. Now that he’s older I have some more free time. I’m never on my phone when he’s awake but he takes naps and I’m on it after he goes to sleep.
I am in mood hyperfoucs on game recent days assassin creed odyssey 😐 and lost awareness my routine😑.
Me running to RUclips for stimulation 🏃♀️
I honestly thought my screen time was gonna be worse, I remember in highschool it was like 12 hours a day it’s almost 7 1/2 hours a day right now for each week, some days are low others are way too high, I want to get it down maybe 2 or 3 hours, because RUclips shorts has gotten me addicted to RUclips, and I want to read more on breaks, and not use to it to put off school, I am on it more than that on my computer but genuinely because I’m watching educational video series or listening to audio books or multitasking
my adhd doom scrolling is so bad that its been affecting my sleep, I literally go to bed at 5am and I have adhd so I always want dopamine :( if anyone has any sleeping tips with adhd pls help a girl out
As a undiagnosed ADHDer , I don't even create content but my screen time is always between 10-12 hrs.
And the reason i can't follow no youtube video rule is that i have to study from youtube but everytime i am on youtube i barely study and doom scroll till its bed time and i hate myself for it
The rule of 30 min outside is also not possible for me completely bacause i broke my ankle in may 2023 , yeah its 6 months and my ankle still does not feel normal so, i don't jnow what to do(I broke it by jumping from a swing which i don't know why i did ) Its my impulsive brain 😢
Madness is when you have no control over your mind. Sadly the internet has put the entire world connected to the internet into some level of madness.
My partner shamed me for my screen time and I looked into it. Now I try to read more und try to stay off of social media as best as I can.
I have wanted to do this for so long but unfortunately I feel like sometimes the internet and my fave RUclips creators are my only “friends”, as pathetic and sad as that is to admit, that even my real life friends wouldn’t “scratch the itch” so to speak. Ugh.