Every free moment I get, whether it is waiting in line, taking a break from studying, or just sitting in my car, I end up scrolling on social media. Lately, it feels like I can’t just be present and have to fill every second with some sort of stimulation. Constantly being on social media has made it harder for me to focus on simple everyday tasks. Even writing in silence without checking my phone feels difficult. I am sure that almost everyone can relate to telling themselves “five more minutes,” then realizing they have spent an hour scrolling when they have much more important things to do. This experience made me question why social media is so addictive and how I can get myself back on track. 

Dopamine is a chemical that gives feelings of happiness and pleasure when your brain releases it. It can be released when receiving unexpected rewards like eating delicious foods, experiencing something new, or making new friends. Dopamine is also involved in the motivation to seek out those rewards again. Different forms of social media can reward users through endless streams of content and validation through others’ likes, comments, or reposts. Because there is always something new to see, social media constantly provides opportunities for large releases of dopamine. Over time, this can make other activities feel less stimulating by comparison. The shift from watching short videos to reading a long article or studying for a test, for example, can suddenly feel much more challenging because not as much dopamine is produced during such activities.

Regardless of how you may feel, there are many possible solutions to having trouble staying focused. They can range anywhere from physical activity to mindfulness. If you feel your mind wandering, it is important to avoid too much stimulation, as you would get from scrolling on social media. Some ways to do this are by avoiding multitasking and focusing on one task at a time. A seemingly simple but effective way to remove distractions is to silence notifications and turn off the TV. If you are feeling restless, try going for a short walk or run. Exercise can help improve focus by increasing blood flow to the brain and giving your mind a chance to reset.

References:

https://www.health.harvard.edu/mind-and-mood/finding-your-focus?utm_

https://www.scirp.org/pdf/psych_6904734.pdf 

https://netpsychology.org/dopamine-social-media-and-digital-validation

https://my.clevelandclinic.org/health/articles/22581-dopamine