topic Re: Managing screen addiction in Staying well

Managing screen addiction

Ollienells — Sun, 27 Sep 2026 11:24:24 GMT

For years now, I have used screen time as a coping mechanism and have gotten addicted to different niches throughout it. Recently one of the niches I was really interested in became popular again and now all I want to do is consume everything related to that. I probably should have not given attention to it at all because it honestly took a lot overcome it the first time. I always find another thing anyway, so I need to figure out a way to realistically manage my screen time. I don't want to fully quit but maybe that's the only solution, because that has worked in the past, even for other things in my life.

I just want a way to manage it and find balance but I don't know if it's possible with me. At some stage it can be but I think I have to start by fully quitting. I'm sure a lot of people relate to this to some extent. It's just affecting my life and I'm neglecting a lot of things because of that. I'm tired of missing out on things. A lot of my problems would probably be solved if I wasn't addicted and actually focused on reality.

It's just bad and it kept getting worse during a vulnerable time in my life. It was easy and it provided me comfort. I think it has gotten better but it's still bad and when I do disconnect from it all, I feel empty. I'm also just worried about the long lasting impacts on my mental, I'm already forgetful and have brain fog sometimes. I'm just wondering people's thoughts on if fully quitting is the move or if there are other strategies that have worked for them. Thanks!

Re: Managing screen addiction

Croix — Sun, 27 Sep 2026 13:03:38 GMT

Dear Ollienells~

Welcome here to the Forum. I am sure you are not the only person here whose life has become far too concentrated on screen activity. I'm not sure if you mean phone, YouTube, TV or what,, however I'm not sure the type is that important.

I'm assuming there is no overriding reason to keep going, like your phone is constantly needed for work.

You have reached the stage you are talkng about possible mental harm and missing out on the normal parts of life - a good time to take stock of what is a actually happening.

Please bear in mind you have stopped before, so it is possible to stop again, you have the ability in you.

You mentioned you used it as a coping mechanism, though I think you are implying that is no longer necessary but simply it has taken over. Plus it puts you an another world, not the real one.

So it is probably doing two things, giving you a constant stimulation that is pleasant, and fillng a place in your life. I was a heavy smoker for a large part of my life and it did allow me to concentrate more, changed my physiology and helped in social situations. I found that cutting down did not work, I soon crept back to my previos habits. My only successful way was to stop altogether.

Is there any way you can find out what need or absences in your life it is a substitute for? Then fill them another way.

Like all addictions trying by yourself may not work, and getting professional help the answer. This can give perspective and reasons to stop that are strong enough to take hold. I would suggest a psychologist who specialties in addictive behavior. Having someone else there, not just trying in isolation, to assist can make all the difference.

If you would like to talk some more you 'd be welcome

Croix

Re: Managing screen addiction

therising — Sun, 27 Sep 2026 16:34:10 GMT

Hi Ollienells

Croix offers many a wise word in the way of support, a sense of direction and from personal experience, some of what I can relate to myself.

While I've found a particular addiction can begin as a harmless way of managing a tough time in life, it can definitely become a significant challenge to manage at some point. I've found one of the things that can make it so challenging involves it being one way a managing a whole variety of emotions. While it may have begun as a way of managing sadness, it can end up helping to manage a sense of boredom, assisting in gaining a sense of excitement, aiding in eliminating a sense of stress and so on. As a gal who's an ex emotional drinker yet current emotional eater, I can relate to an emotional reliance getting out of control. Btw, while James Clear (author of 'Atomic Habits') speaks of 'habit stacking' to establish new positive habits, one on top of the other, habit stacking can also be a factor when it comes to self destructive habits or addictions. When the habit of finding time to regularly watch tv is stacked on top of emotional eating (with emotional eating being the top priority), that becomes two habits or addictions to break. When I add these to the habit of giving myself the freedom to not have to prepare healthy meals, the freedom of not having to find time to exercise and not doing a whole stack of other things, suddenly there's a whole stack of questionable habits or addictions that I'm a prisoner of. When you wake up to your false sense of freedom, it definitely creates a reality shift with the question 'How do I get out of this place/situation I've found myself in?'.

A dietician recently mentioned to me 'Your brain will always seek out what it knows to be the most reliable and easiest way of getting dopamine hits. You need to establish new ways of getting those hits'. Besides taking the time to develop and establish new ways/habits, a false sense of freedom or false sense of choice can be another thing worth addressing. Considering a significant change in daily structure, where the day's structured in a way where there is no choice, and that can be a key to unlocking a different way forward. For example, I can't be a full time emotional eater with a full time job. With a full time job, there's no choice.

I think it pays to mention how addictive our emotions can be too. A sense of wonder is definitely addictive. I can get high just on a sense of wonder😁. Add to that a sense of satisfaction, when I've indulged in what I'm wondering about, and it's like a double high. A sense of wonder can be incredibly time consuming if not managed carefully. Having easy access to the tools that satisfy our sense of wonder (phone, laptop etc) and, again, it becomes about the brain going for what's reliable and easy instead of finding new ways to get those dopamine hits. While I believe we are far more than our brain/body, 'How to manage and master that thing in our head?' becomes the question. It can definitely be a tough thing to manage at times, that's for sure.

Re: Managing screen addiction

Ollienells — Mon, 28 Sep 2026 04:39:51 GMT

I was vague on what it is because it's a mix of things. One of those things is binging a TV show all day everyday but that's easier to stop because there is always an end and then at that point I wouldn't start another show for a while. But there's things like youtube where it can be never ending. It's like I don't have self control and it's just easy to do and relieves any sort of negative feeling like sadness and stress.

It also just depends on the setting. I'm not addicted enough where I will constantly be on my phone at work. In fact I barely pick up my phone then. It's just when I'm at home in my safe space, I will really let it consume my life. I think a part of this addiction is the fear of missing out. I especially felt this way when I was on tiktok but then I deleted that. So yes I have done it before but I feel like I need to take it a step further than just deleting apps. But maybe that's a longterm goal and I should just focus on deleting apps for now.

Re: Managing screen addiction

therising — Mon, 28 Sep 2026 08:41:32 GMT

Hi Ollienells

I can understand the FOMO factor. Whether that relates to wonder and just spirals from there. For example, 'I wonder what that's about. What if it's something interesting or something worth knowing. I have to know' or 'I wonder what the next video's about. It looks interesting, based on the thumbnail (aka 'hook')'. It's kind of like a wonderful or wonder filled rabbit hole. It's easy to lose track of time down there, that's for sure. One thumbnail or hook after the other and before you know it you've been hooked for a good couple of hours. I think this is where interruptions are a must. They can draw us out of the rabbit hole for periods of time, helping to shift focus. A lack of energy can be another major factor. It's easier to sit and scroll or watch tv when you've got next to no energy. Finding ways to gain energy can mean we've got way too much energy to be sitting around staring at a screen.

I think once the weather starts to pick up a little it might make a bit of difference. What do you think? Easier to get outside on a blue sky sunny day after throwing on some colourful clothes to show off to the world😊. Things that are going to lure us out of certain habits can make some difference. Some habits can be seasonal to some degree.