Picture yourself lying on a couch, mindlessly scrolling through your phone, procrastinating as your vision sticks to the glowing screen and your attention hastily drifting and zoning out of your surroundings. You are lost in the endless abyss of social media feeds, memes, and notifications, with each swipe and tap, resembling a temporary escape from the looming responsibilities you were assigned. As the minutes tick by, you become aware of the passage of time as you realize it has been 30 minutes since you first picked up your phone. You ponder between the temptation to continue scrolling, seeking that satisfying sense of dopamine, and the faint voice urging you to put down your electronic device and be productive.
Reflecting on the statistics about screen time, you are struck by the upsetting reality of unhealthy modern-day habits. The data researched displays a shocking picture of the increasing reliance on digital devices, particularly among teenagers like me and you. From an average of 6 hours and 40 minutes of screen time in 2015 to a staggering 8 hours and 39 minutes in 2021, the numbers are without a doubt, increasing day by day.
Procrastination and constant use of electronics are usually caused by a disastrous habit called ‘’doom scrolling’’. This term does not necessarily refer to taking in lots of negative or distressing information; instead, it refers to the disastrous behaviour of scrolling on social media without a purpose. Interviews were done as participants were questioned about the last 5 short videos they watched on their feed and none, not even one person, could name all 5 headings on the videos. This behaviour reflects a broader pattern of procrastination and screen addiction, where individuals waste time watching non-educational short videos that serve as a mindless distraction of entertainment.
Now, doom-scrolling may have undoubtedly become a habit of yours, along with procrastination, but there is a way to fix it and ensure you make the most out of your time. In the book “Atomic Habits” by James Clear, he illustrates the perfect ways to build useful habits, and how to start one. ‘’The first step to building a good habit is to simply make the habit attractive and easy to start with.’’ This quote can be implemented to our benefit as we normally see our duties as a burden that demands attention and effort rather than the beginnings of being productive.
For example, you may want to build the habit of putting down your electronics after a long day at school, especially when you have Responsibilities like homework. The first step towards the goal would be to start your homework earlier: take out your binder and pen, make a cup of tea, put on soft music and do the things that allow you to concentrate. This way your mind can calm itself in an environment where Responsibilities are a priority.
Another strategy to achieve the best usage of your time can be as simple as a reward system. For instance, you could establish a rule that will permit you to use your devices or have your favourite snack after you have completed your homework or study session for the day. This creates a positive environment where productive behaviour is rewarded with enjoyable outcomes. It is evident that our procrastination habits can hinder our productivity and well-being. Noting James Clear's advice in "Atomic Habits", we can take steps to make tiring tasks easier and build healthier study routines. Through setting boundaries and rewards for completing tasks, we can regain control over our poor digital habits and focus on the things that matter most to us.