I'm familiar with this feeling of waiting, not wanting to do anything in case something else happens. A lot of the time it makes no sense, because there's nothing that's actually going to happen that will require my attention, or a change of plans. Mostly it's a change of state, or just something being in the past (appointments for example).

I tend to end up scrolling more in these times, because it's easy and simple. It's a way to pass the time, and it's not so involved that I'll somehow miss the thing that I'm waiting for.

I've noticed this issue, I know why it's happening, so now I get to respond to it. I have set up app limits on my phone, so after a certain amount of time the app will shut and I won't be able to use it again until the next day. I always set long times on these apps, because it's less about the physical stop for me, and more about the mental stop.

I know I only have x amount of time on this app, so do I really want to spend that time now, or later? Am I using this app with intention, or habit? Or avoidance?

I've learned that adding friction or a pause is a really good way for me to break a habit. It's about intentionally engaging with something I have previously without intention.

It feels a bit like the opposite of habit stacking (which is where you add a new habit on top of an existing habit in order to make it easier. It's not starting a brand new thing from scratch, it's adding to something already cemented in).

Instead I'm making a habit I want to change slightly more difficult. I find that trying to all or nothing something unhelpful, especially social media.

My relationship with the internet and social media has always been broadly healthy. I have community there, and enjoy my time there. I'm not magically immune to the ways social media can be harmful to your mental health, but the way I've engaged, seeking out people I enjoy, actively blocking people who don't makes my time there better.

There are times where seeing people who seem more comfortable making video content, getting more views, more engagement, makes me feel bad. I know I'm doing okay when I barely notice the number of likes and I engage with the content I want to engage with, rather than gauging metrics.

I also do need to be on social media a little bit, because of Content and Marketing, so it's a balance that I have to manage.

This tiny bit of friction helps a lot.

Sometimes it means I bounce about a lot between things that I would see as 'wasting time', and end up in a frustrated spiral. However even that is a sign to check in and see what's going on. Do I need to move? Pick up a book? Listen to some music? Listen to some ambient noise?

Does this always work? Nah, sometimes I see the 5 minute remaining time warning, open up the digital wellbeing controls on my phone, and delete that timer. However, that does take longer than just scrolling, so sometimes that's enough.