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Have you ever sat down with your phone for just five minutes, only to realize an hour has disappeared? You promised yourself, “Just one reel before bed,” but suddenly it’s midnight and your eyes are burning. Sounds familiar? You’re not alone.
In my last blog, I spoke about how people are getting addicted to AI, pouring their feelings into it. But today, let’s talk about something most of us struggle with: reels and short videos.
We often hear that social media gives us “dopamine hits.” Dopamine is a chemical that makes us feel good whenever we receive a reward. In real life, rewards take time finishing a project, cooking a meal, or achieving a goal. But on social media, rewards come instantly. Every swipe, every new reel gives your brain a tiny shot of dopamine. The problem? Your brain craves it more and more. That’s why “just five minutes” of scrolling turns into hours.
In 2020, the Macquarie Dictionary’s Word of the Year was doomscrolling endlessly through content, especially news, negative or not. Research shows that 70% of people watch reels in bed at night. Not to watch a movie or listen to music, but just to keep scrolling. The result? Anxiety, restlessness, and insomnia.
It doesn’t stop there. Depression and panic attacks have doubled among Gen Z. Many feel helpless, unable to sleep, unable to talk about what they’re going through. These struggles may look small from the outside, but for those living them, the pain is real. And studies point to one root cause: our phones.
Why? Because our minds are wired with something called negativity bias. Our brains naturally pay more attention to negative or shocking information than neutral ones. Social media algorithms exploit this. They make you feel like you’re choosing your feed, but in reality, your feed chooses you. Think about it, how often have you watched one reel about a disaster, scandal, or someone living a better life than yours, only to end up watching ten more of the same? That’s the algorithm keeping you hooked.
Constant scrolling means hundreds of reels pass before your eyes without you realizing it. But what are you actually gaining? Imagine seeing a woman who’s financially secure, educated, and seemingly living a perfect life. Meanwhile, you’re struggling with your own challenges. That comparison quietly eats away at your confidence, lowers your self-esteem, and impacts both mental and physical health. Today, 4–5 hours of daily screen time has become normal. The content is so fast-paced that we don’t even blink before the next reel appears. But pause for a moment what does that do to your eyes? To your brain?
Every negative headline or triggering video signals “threat” to your brain. That releases the stress hormone cortisol. And when cortisol stays high for too long, it leads to inflammation, burnout, and chronic stress. No wonder so many young people feel drained, anxious, and exhausted without realizing why.
Scrolling doesn’t always have to be a waste of time, it depends on how you use it. Instead of jumping randomly, follow content that sparks genuine curiosity. Science facts, cooking experiments, or travel stories can turn scrolling into discovery.
Passive scrolling dulls the brain, but creative engagement keeps it alive. Your prefrontal cortex responsible for creativity and decision-making needs exercise. Make your own reels, remix an idea, or jot down thoughts inspired by what you watch. That way, you’re training your brain while scrolling.
Endless scrolling also tires the brain because everything is mixed together with funny clips, news, education, gossip. Compartmentalize your usage. Decide when to scroll for fun and when for learning. This helps your mind set boundaries.
And even in constant scrolling, there’s room for connection. Don’t just passively comment, interact with creators, or discuss content with friends. Meaningful engagement can turn social media into a tool for conversation and learning.
Finally, give your brain a little workout. Each mindless swipe makes it lazier, but adding a pause strengthens your focus. Before moving to the next reel, stop for two seconds and ask, “Do I really want to watch this?” That tiny pause builds self-control. Over time, you’ll notice you’re the one deciding what to watch, not the algorithm.
