Breaking the Scroll: Understanding Phone and Instagram Addiction

In today’s digital world, our phones are rarely more than an arm’s reach away. A quick glance at
Instagram for “just a minute” can easily turn into 30 minutes-or an hour-of endless scrolling.
For many, this has become more than a habit; it’s an addiction.

When a Tool Becomes a Trap

Phones and social media were designed to connect us, but the reality is more complex.
Instagram’s endless feed, eye-catching visuals, and quick dopamine hits can trigger a reward
cycle in the brain-similar to how our minds respond to sugar or gambling. Over time, this cycle
can make it harder to step away, even when we know it’s affecting our mental health.

Signs You Might Be Hooked

You might be dealing with phone or Instagram addiction if you:

• Check your phone within seconds of waking up.
• Feel anxious or restless without access to Instagram.
• Compare your life to others online, often feeling “less than.”
• Lose track of time while scrolling, impacting work, studies, or relationships.

Why This Matters for Mental Health

Excessive use can lead to:

• Increased anxiety and depression.
• Poor sleep quality due to late-night scrolling.
• Reduced focus and productivity.
• Lower self-esteem from constant social comparison.

Counselling Approaches to Break the Cycle

As a counsellor, I often work with clients on creating healthier digital habits. Some strategies
include:

• Digital detox days: Set aside one day a week with minimal phone use.
• Mindful scrolling: Pause before opening Instagram and ask, Why am I logging in right
  now?
• Replacing the habit: Fill phone-free time with hobbies, walks, or face-to-face
  conversations.
• Sleep boundaries: Keep the phone outside the bedroom to improve rest.

A Gentle Reminder

Breaking an addiction-whether to a substance or a screen-takes patience, self-awareness, and
support. If you find yourself struggling to control your phone or Instagram use, counselling can
help you identify triggers, create realistic boundaries, and rebuild balance in your life.

Your time and attention are your most valuable resources. Spend them wisely and remember:
you deserve a life that feels full offline too.