3 Unexpected Benefits of Switching Scrolling for Journaling
It can make you more proactive, creative and resilient
During the pandemic, like many people, I spent a lot of time on social media as it was one of the only ways to feel connected to the world. I told myself it was important to keep up with the news and see what other people were doing, but really it was predisposing me to a lot of anxiety.
Negativity bias
Social media algorithms, news editors, and our lizard brains, which evolved for survival, all have a strong negativity bias. We scan our environments for risks, and app developers take advantage of this by showing us things that scare us, worry us, or make us think we don’t belong and other people are doing better than us at life.
Partway through the pandemic, I realized I needed to stop loading my brain with bad news and triggering ads, especially first thing in the morning.
Changing habits is hard
It’s not easy to just change habits. Starting a new one, or dropping one that isn’t serving you, is notoriously hard. How many New Year’s resolutions make it past January? James Clear writes in his book Atomic Habits that it is easier to switch an old habit for a new one than to drop a habit cold turkey. So I tried switching my scrolling habit for a journaling habit.
I uninstalled my social media apps and put a journaling app on the front screen of my phone. I still read news headlines and I know what’s happening in the world. But when I’m tempted to reach for my phone (which is still a lot 😂 ), I open a journaling app instead.
The obvious benefits
Switching my scrolling habit for a journaling habit was the single most important thing I have done for my productivity AND my mental health. It rewires the brain to favor more positive thought patterns over negative thinking habits.
The more time I spend thinking about growing my business, for example, the less time I have to think about things that worry, scare or embarrass me. I prioritize and make daily incremental progress on my life goals, I feel more positive and confident than before, and I have a better understanding of myself and the situations I find myself in.
The unexpected benefits
The unexpected benefits are even more transformational. Journaling every day has put my mind in a more creative mode, and new ideas pop into my head all the time, whether it’s at the gym, in the shower, or when I am walking the dog. And I jot them down in my journal app right away.
I have also become more proactive and less reactive to external events. Journaling is active while scrolling is passive. I feel like I have become more proactive in general and better able to initiate difficult conversations, for example.
Thirdly, I feel more resilient, because I don’t start the day bombarded by negativity, and I have a way to process my thoughts. I’m able to respond more patiently to unexpected last-minute requests and bounce back faster from setbacks.
This is not to be judgmental about anyone’s media habits—there is a lot of fun to be had on social media, it’s great for promoting a business, and real connections can also be made. I still log on from time to time. But shifting my default phone activity to journaling has had massive benefits for me.
What has been your experience with journaling?
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I love Atomic Habits and what’s more is I love journaling so really enjoyed you post.