This One Method Help Me Replace My Doom Scrolling with Reading
The Easiest Method for Me to Remove My Doom Scrolling with Reading
Doom scrolling is so hard to remove.
I once wanted to scroll for a minute, then turned into an hour. Not only that, the result of doom scrolling makes me feel miserable. I feel no motivation and tired at the same time.
To be honest, I wanted to remove the bad habit of doom scrolling.
But it’s not easy.
Then I found a method that actually works and is effective to replace my doom scrolling. I’ve tried it, and it works, which makes me enjoy reading even more. Books that I bought are now finished, even though not all of them.
So, the key to making it work is easy, but to make it effectively work, we need to make it repeatable.
Here’s the thing.
A bad habit is hard to remove when we don’t have something to replace.
Imagine this: I have been scrolling for hours when I’m in my leisure time or didn’t know what to do.
Now, if I remove doom scrolling, what would I do in that leisure time?
Trying to avoid doing nothing or bored in a free time, now I’m stuck with doing nothing because of nothing in replace.
Enter the Sandwich Method, a simple yet powerful strategy that transforms your scrolling triggers into opportunities to read. It doesn’t require hours of effort or overwhelming goals. It only requires a tiny shift in how you approach your phone.
Let’s jump right into it.
What is the Sandwich Method?
The Sandwich Method is exactly what it sounds like.
A way to “sandwich” your scrolling habit between short reading sessions.
Here’s how it works:
Before, Reward, and After
Before scrolling: Start with reading. Just one sentence, one paragraph, or one minute. At least you pick up your book and start reading.
Reward: Scroll as much as you want, but remember that after it ends, you need to do the next step.
After scrolling: End with reading. Always end with reading. Another small session to close the loop could build your identity as a reader.
It’s simple, flexible, and perfect, especially for me, who has a doom scrolling addiction.
Why Does It Work?
This method affects two psychological principles:
Trigger and Action: Scrolling becomes the trigger to initiate reading, creating a new good habit connection.
Reward System: Allowing yourself to scroll after reading makes the habit feel less restrictive, and ending with reading reinforces the behavior.
Reader’s Identity: The more you do it, the more you reinforce the identity of a reader. As a result, you will be more likely to read rather than spend time scrolling.
Remember, it will compound.
Just start as small as you can for a month, then gradually increase it from a small session to a bigger session.
How to Use the Sandwich Method
1. Start Small
The goal isn’t to read an entire chapter or even a full page.
It only needs to start with one sentence. The smaller the action, the easier it is to stick with. The easier to stick with, the less friction or procrastination you are likely to face.
For example:
Before opening social media, read one line from your current book.
After opening social media, read a quick paragraph.
Extra tip: Keep your book or e-reader within reach to make it easy to grab.
2. Reward Yourself with Scrolling
It might sound counterproductive, but giving yourself permission to scroll after reading can make the habit more enjoyable.
Instead of cutting off scrolling entirely or going cold turkey, you’re simply sandwiching it between productive actions. This helps you avoid burnout or feelings of deprivation. And you can build your confidence over time, which leads you to read more.
Start with a small action and accumulate those good habit chains of reading.
3. End Strong with Reading
After you’ve scrolled, finish your session by reading another sentence or paragraph.
Think of it as a cooldown for your brain, helping you transition away from mindless consumption. Over time, you’ll notice a shift. Your mind will start craving the clarity and focus that come with reading.
Because most of the time, we only struggle at the start.
After we overcome the big obstacle of procrastination, it would be easier to continue.
Then end it with reading to remind your identity that you just read a book.
The Magic of Small Wins
The Sandwich Method works because it focuses on consistency over intensity.
Small wins build momentum, and momentum leads to lasting change.
Even if you start with just a single sentence before and after scrolling, you’re making progress. Those small efforts compound into a habit that can transform your relationship with your phone and your time. Just trust the time.
Reading should be enjoyable and not a chore.
If we have achieved that, it would be easy to eliminate bad habits with reading.
Essential Resources for Your Journey 📚
The Mastery of Reading (Paid) | Download here
A Step-by-step Guide to Mastering Your Reading Habit from 0 to 100The Habit of Reading (Free) | Download here
A Step-by-step Guide to Building Your Reading Habit from 0 to 130-day Simple Habit Tracker (Free) | Download Here
Track Your Daily Habits with Customizable MonthsLife-changing Blueprint (Free) | Download Here
How to Change Your Life with Implementation GuideMy Booknotes (Free) | Download here
Understand What You Read with Implementation Guide