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“Where your attention goes, your time goes.” -Idowu Koyenikan
Last year, social media consumed a large part of my life.
I would have my phone open in the evening, scrolling in a downward motion through Instagram, losing track of time, and seeking that next dopamine hit to keep me going.
News.
Memes.
Doomscrolling endlessly.
This would go into the next day, where I would do work, then find myself mindlessly scrolling through social media.
Even if I was well-rested and got my 8 hours of sleep, my energy levels would be tapped out after noon.
You never really think about overstimulation until you are multitasking your work with scrolling through social media.
Your brain's batteries being drained from two different things pulling you in different directions simultaneously.
The doomscrolling got so bad it oozed into every aspect of my life.
I went through the motions for a large part of the year, and in an instant, half the year flew by.
If you've experienced the same, you're not alone.
The average person checks their phone 96 times per day, spending over 2 hours daily mindlessly scrolling through content designed to keep them hooked.
But here's what most people, even myself at the time, didn't realize: the most successful people in the world use the exact same device sitting in your hand right now.
The difference isn't the technology.
It's how they use it.
While we are trapped in what we call doomscrolling, the endless consuming of content that drains our energy levels and fuels our depression... they've mastered something entirely different.
They've learned to transform their phone use into something I like to call "boon-scrolling."
Boon-scrolling is the art of turning your phone from your biggest distraction into your most powerful tool for growth.
It works with your brain's natural dopamine-seeking behavior instead of fighting against it.
The truth is: our phone isn't the enemy.
Our relationship with it is.
And today, I'm going to show you exactly how to transform that relationship using a 5-step system that I've been using to escape the scroll trap and start building the life I actually want.
Let's dive in!
"Just delete the apps."
"Use more willpower."
"Turn it off, bro."
This advice might sound logical.
In fact, it is as simple as this at times.
However, we are fighting against centuries of human evolution and many billion-dollar algorithms designed by teams of neuroscientists whose job is to hack your attention.
You're not weak for struggling with this.
You're human.
Here's what's really happening in your brain when you pick up that phone: your brain releases dopamine (what you can consider the "motivation" chemical) in anticipation of finding something interesting.
The platforms know this, so they use what psychologists call "intermittent reinforcement" to keep you hooked.
Think about it like a slot machine.
Most of what you see is boring or negative, but occasionally, you find something genuinely interesting or funny.
This "near miss" effect creates a powerful addiction cycle that's almost impossible to break through will alone.
However, this same psychological mechanism that traps you can be redirected to pull you toward your goals instead of away from them.
Remember, I learned this the hard way.
At the end of the week when that screen time notification popped up on my iPhone saying I spent 3-4 hours daily on Instagram and YouTube, I knew it was a problem.
And the quality of the content I looked at wasn't productive or beneficial for me.
When I started to make it a little more difficult to scroll mindlessly, I realized something: I didn't need additional willpower to overcome junk dopamine hits.
I just needed a higher quality, low-stimulus dopamine source, and I needed it to be infrequent and scheduled.
Instead of fighting your brain's natural tendency to seek stimulation and novelty, the Boon-Scrolling Method I started using worked with it.
With this method, you're going to transform your digital environment so that your habit to scrolling automatically paves the way for your ambitions instead of your anxieties.
Let's get into the juiciness.
"Productivity is less about what you do with your time, and more about how you run your mind." - Robin S. Sharma
Your current feed is programming your subconscious for failure.
Every depressing news reporting, every shit-post, every comment section argument is rewiring your brain to expect and accept mediocrity, degeneracy, and the belief that the world is a terrible place to live.
However, the same psychological triggers that keep pulling you into this void of doom can be redirected to climb you out of this void.
The most powerful part about the system I'm about to share is that it doesn't require you to necessarily give up social media or develop superhuman discipline.
Instead, you're going to hack the platforms to work for you instead of against you.
“Lost time is never found again.” -Benjamin Franklin
Identify Your Energy Vampires
Before you can redirect your scrolling, you need to understand which apps and content are stealing your life force.
For the next 3 days, every time you pick up your phone to scroll, ask yourself this question: "How do I feel right now, and how do I feel after 10 minutes of this?"
Most people discover shocking patterns.
They might be fine watching YouTube videos but lose hours on Instagram memes.
Or they can handle X for news but TikTok sends them into a place where they're in the comments fighting for which gender is most superior.
I can scroll through X no problem, but Instagram has been my kryptonite.
I start replying to DMs and the next thing you know I'm scrolling 30 minutes of comedy, shit-posting, and more.
This takes a lot of time and mental energy from my work and the goals I have, which is why I have been a lot more strict with the app.
Now the goal here isn't to judge yourself.
It's to gather data.
Your brain has specific triggers, and you need to know what they are before you can redirect them.
Write down the following:
This audit highlights the invisible patterns controlling your life.
Knowledge is power, and power is the first step toward freedom.
“Starve your distraction and feed your focus.” -Unknown
Curate Your Algorithm Like Your Life Depends On It
Here's a truth that might sound harsh: your current feed is a reflection of your interests and your vices.
The light and the shadow.
If you want to suppress the shadow side, you need to change your feed.
Most people think the algorithm controls them.
But the algorithm is mostly just a mirror.
It shows you more of what you've already shown interest in.
The reconstruction process is simple but requires surgical precision.
Unfollow every account that doesn't actively contribute to your goals.
Mute or unfollow your old high school friends who constantly post junk - from politics to brainrot.
When junk pops up on your feed that does not support your goals, hit the "I don't want to see this" button to start taking control of your algorithm.
Be intentional with the content you consume now so that it becomes easier to boon-scroll later.
For every account you unfollow, replace it with one that serves your growth.
If you unfollowed a reaction video account, follow a successful entrepreneur who shares your interests.
If you removed a negative news account, add a creator who teaches practical skills.
If you removed a meme account, add a philosophical or motivational creator that encourages a more positive outlook on life.
Eventually, your feed will be surrounded with positivity, growth, and transformation.
This is where the magic happens.
For the next week, constantly engage with content that aligns with your goals:
Within 7-14 days, your entire feed will transform.
Instead of memes that depress you, you'll see tutorials that teach you.
Instead of drama that drains you, you'll see success stories that inspire you.
This step alone has transformed my social media feed.
Consider doing this a few times a year if you find your feed getting clouded with junk again!
Make Bad Habits Hard, Good Habits Easy
The most powerful hack in behavioral psychology is controlling friction.
The easier something is to do, the more likely you are to do it.
The harder something is to do, the less likely you are to do it.
Right now, your phone might just be optimized for distraction.
Toxic apps are on your home screen.
Push notifications pop up on your phone constantly, so it seems like you're getting an ad every 5 seconds.
All of this leads to doomscrolling because it is in your face constantly.
We're going to flip this.
Add Friction to Toxic Scrolling:
Remove Friction from Beneficial Scrolling:
The awesome thing about the Friction Protocol is that it works even when your willpower is low.
You're literally designing your environment to make good choices automatic.
To add more friction, consider using something like Brick to lock social media apps until you're ready to unlock.
I have been using Brick for over a month and I lock my social media and other unproductive apps whenever I work or spend quality time with my family.
It's helped me a ton (not an affiliate; it just made everything easier for me)!
Schedule Your Stimulation
Instead of consuming content randomly throughout the day, you're now going to be more strategic about when and why you scroll.
This is based on the principle that your brain needs different types of stimulation at different times of the day:
The key is that each scrolling session has a purpose and a time limit.
You're not eliminating the dopamine hit here: you're scheduling and directing it toward content that actually benefits you.
Organize this however you'd like based on your interests.
From Consumer to Creator
The final step transforms you from a passive consumer into an active participant in your own growth journey.
Here's why this is crucial: when you only consume content, you are reacting to the platform you are scrolling through.
When you create content, even small contributions, you develop an owner mindset.
You become proactive and take a piece of control from the app itself.
No need to become a full-time content creator either: you just need to shift from pure consumption to creation and engagement.
Here's how to do so:
Documenting my fitness journey was one of those things that started it all for me.
When I started documenting, I started becoming friends with other influencers and also inspired others along the way.
Creating content helped me get away from consuming too much of it and it actually improved my creativity.
When you become a contributor to the conversation instead of just an observer, your relationship with social media flips.
You stop scrolling for escape and start scrolling for connection, growth, and opportunity.
The Boon-scrolling system isn't about giving up your phone or becoming a productive zombie.
It's all about designing a digital environment that serves your highest self instead of your lowest impulses.
Your phone can be your biggest distraction or your greatest asset.
The choice is yours.
Remember: you're not trying to become someone completely different.
You're trying to become the best version of who you already are.
And that person is already inside you, waiting to rise.
Your next scrolling session is about to begin.
Will you be doomscrollin', or boon-scrollin', baby?
It is in your hands.
Until next time!
Many of us are attached to other people's opinions, and it's keeping you trapped in a life you hate.
You change your personality to accommodate someone in the room with you.
You sit in silence when you should be speaking up for yourself or someone else… all because you're terrified of judgment.
And for what?
Your future self is calling.
Are you ready to pick up the pen?
