I can’t stop scrolling

1. The question

   Why is scrolling so hard to stop?

2. The simple answer

   Feeds are built around unpredictable rewards — a good post after several dull ones — and your brain is very good at learning to chase rewards that might be there. It is not a lack of willpower, and it is not a “dopamine addiction” either.

3. Try this

   Try the wanting-vs-liking check →

   Rate how much you wanted to open the app against how much you enjoyed it.

4. The insight

   The pull to scroll and the enjoyment of scrolling are different things. When the pull is stronger than the enjoyment, changing the cue (where the app lives, which notifications you get) usually works better than trying harder.

5. Want the science?
   • Why can’t I stop scrolling?
   • How can I actually stop scrolling?
   • Is social media addictive like a drug?
6. Next question

   I keep checking my phone →

Educational information, not diagnosis. If something is affecting your daily life, find the right kind of help.