3 Reading Methods to Replace Scrolling Addiction with Reading
Try these reading methods to help you break free and develop a more productive habit.
Scrolling addiction is sucks.
Whether it’s social media, news, or random videos, we’re caught in an endless loop of mindless consumption. Excessive scrolling doesn’t just waste time. It ruins your focus, drains your energy, and makes you procrastinate easily for productive things.
Now we might want to stop scrolling. But we don’t know what to replace it. Even if we replace it with reading, it is still hard to do.
I’ve struggled with it too, and after trying different methods, I found a few that worked for me. It made me from not reading at all into reading every day. I am now in love with reading and enjoy every reading session of it.
And I don’t need to do an extreme dopamine detox to do it.
The crazy thing is, you can use your scrolling addiction to effectively build your reading habit.
Here are three simple reading methods to help you use mindless scrolling and replace it entirely with reading.
1. The One-Sentence Rule
When you feel the urge to check your phone, challenge yourself to read just one sentence.
This method works because it feels easy and achievable —you're not forcing yourself to a long reading session, just one simple sentence.
Why does it actually work?
Once you start reading, you often find yourself wanting to continue.
It’s a trick that helps the problem of “I don’t have time to read.” or “I might not finish it.” By lowering the entry barrier, you’re more likely to build a consistent reading habit. Over time, that one sentence can turn into a few paragraphs or even entire chapters.
How to start:
Keep a book or e-reader in your hand.
Whenever you find yourself reaching for your phone, stop and read one sentence instead. Do this consistently, and you’ll find that your urge to scroll decreases over time.
Now, how if I still wanted to use my phone?
2. The Sandwich Method
This method works by “sandwiching” your phone use between two reading sessions.
Every time you plan to use your phone, make sure to read before and after.
For example, read for 5 minutes before you scroll, and then read again for 5 minutes once you’re done.
The idea is to train your brain that you are reading rather than using your phone. Over time, the reading habit will grow stronger, and you’ll find that you spend less time scrolling and more time reading.
This method is useful if you feel like scrolling is hard to remove. By attaching reading to an activity you already do, you can gradually shift the balance away from doom scrolling toward a fun quick reading session.
How to start:
Before you unlock your phone, spend a few minutes or sentences reading.
Then you can use your phone. After you finish scrolling or using your phone, pick up your book again and read for a few more minutes or sentences.
The more you do this, the easier it becomes to replace scrolling with reading.
3. The 10-Minute Timer
If you find it hard to focus on reading because you’re constantly tempted to check your phone, try setting a timer for 10 minutes.
During that time, commit to reading. No distractions, no phone, just you and your book.
The key is to create a window of distraction-free time so you can give your full attention to reading.
This might help you to feel progress in your reading day. If you feel like one sentence of reading is not working or you might not feel like making progress, try 10 minutes.
Sometimes, we need to feel progress rather than complete.
10-minute might work for you.
How to start:
Set a 10-minute timer on your phone or any timer.
Read for the entire 10 minutes, and when the timer goes off, decide whether to continue or take a break.
But remember to celebrate your winning by knowing that you have conquered the day.
Progress Over Perfection
Breaking a scrolling addiction and replacing it with reading isn’t an overnight process.
It takes patience, consistency, and humility to start small. By using these three methods, you can gradually build reading habits and replace your scrolling addiction.
Remember, the goal isn’t to quit scrolling cold turkey, but to create balance.
Even small moments of reading can make a big difference over time.
So, next time you find yourself reaching for your phone, try one of these methods and see how quickly you can turn scrolling time into reading time.
It’s all about progress, not perfection. Little by little, you’ll scroll less and read more.
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