Hack: Turning Scroll Time into Self-Care Time
- Tosha
- Apr 13
- 3 min read
Ever opened Instagram or Facebook during your downtime, only to look up and realize two hours have flown by? Same here. It’s so easy to get sucked in, especially when you’re all cozied up in your favorite spot.
But here’s the real question: how do you usually feel after scrolling for a while?
If you're anything like me, the answer is not great. Sure, I might laugh at a funny reel or smile at a cute puppy video, but more often than not, I walk away feeling drained, anxious, or like I'm stuck in a game of constant comparison. Maybe it's seeing bad news, online arguments, or someone else's highlight reel that makes me question what I'm doing with my life.
That’s when I realized something had to change. Social media isn’t going anywhere—but the way we use it can shift. So, I came up with a few ways to turn mindless scroll time into something that actually benefits my mental health and self-care routine.
Curate a Feel-Good Feed
Follow accounts that lift you up. Think motivational quotes, mental health tips, creativity, mindfulness, and art. A few gems to check out on Instagram:
@everydaywellnesssc (https://www.instagram.com/everydaywellnesssc)
@herpsychology (https://www.instagram.com/herpsychology)
@positivelypresent (https://www.instagram.com/positivelypresent)
Join Supportive Digital Communities
Find your people online. Whether you're into yoga, journaling, mental health, or body positivity, there’s a group for that. Look into hashtags and communities on Reddit, Discord, and Facebook. Another favorite of mine: @alliswell.wellness (https://www.instagram.com/alliswell.wellness) on Instagram for a daily dose of
inspiration.
Set Boundaries That Actually Work
a. Use screen time tools. Your iPhone (or Android) probably has built-in screen time limits. Set app timers, schedule downtime, and get gentle nudges when it’s time to log off.
b. Mute or unfollow accounts that weigh you down. This isn’t about cutting off friends who are thriving—good for them! But maybe rethink following 50+ influencers or celebs whose main job is to sell you a lifestyle. Remember, if it doesn’t make you feel good, you don’t need it in your feed.
Keep It Real
People are getting paid to look perfect online. But you don’t have to play that game.
Use social media as a creative outlet. Share your thoughts, poetry, art, or whatever feels true to you. If you're worried about judgment, use private stories or close friends lists. Your authenticity might be exactly what someone else needs to see.
Try a Digital Detox
Every now and then, take a break—from a few hours to a full weekend. Notice how you feel. Journal about it. You might be surprised how freeing it is to be disconnected for a bit.
Tap Into Built-In Wellness Features
Apps like Instagram and TikTok have mental health tools you might not even know about—like breathing reminders, time limit settings, and emotional check-ins. Take advantage of them!
The bottom line:
Social media is part of our daily lives—and it’s not going anywhere. But how we use it is up to us. With a little intention, you can transform scroll time into something that actually supports your self-care and mental well-being.
As always, I hope you've gained something useful from this post. Don't hesitate to comment below and let me know your thoughts! Also be sure to subscribe to my newsletter so you never miss a post. Love ya!
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