Have you ever attempted a digital detox, only to be met with the harsh reality that completely disconnecting from your cell phone is easier said than done? If so, I’m here to tell you that there’s another way to cut back on your cell phone use—a little something I like to call the 30-Day No Scroll Challenge.
Unlike a digital detox, which requires you to take a multi-day break from your cell phone, the 30-Day No Scroll Challenge is all about tapering down your cell phone use in a less extreme and more sustainable way!
Curious? Keep reading to learn how to try the 30-Day No Scroll Challenge!
Why You Should Try the 30-Day No Scroll Challenge
The most common approach to breaking a cell phone addiction is to do a digital detox. However, although this approach works for some, it doesn’t work for everyone.
Last month, I published a guide on how to do a digital detox in 2024. In that post, I acknowledged that many digital detoxes fail and listed some of the reasons why.
Ultimately, there are five main reasons why digital detoxes typically fail:
- Quitting cold turkey doesn’t always work
- Lack of support
- Lack of alternative activities
- Work
- Dependency
After reflecting on the reasons why so many digital detoxes fail, I started brainstorming different types of “no scroll” challenges that don’t have these same drawbacks.
Hence, the 30-Day No Scroll Challenge was born!
If you want to start your year off on the right foot by spending less time on your cell phone, this challenge is for you.
What is the 30-Day No Scroll Challenge?
Unlike a typical digital detox, which requires you to fully disconnect from technology for a certain length of time, the goal of the 30-Day No Scroll Challenge is to simply cut back on your cell phone use. You can still use your phone’s tools, such as your GPS, music app, timer, notepad, etc., and make phone calls and send texts. However, with the 30-Day No Scroll Challenge, you are not allowed to scroll on your cell phone during certain activities and situations.
Let me explain.
On the first day of the challenge, an activity or situation is introduced. For instance, ‘while eating breakfast.’ You must avoid scrolling during that activity on that day. The next day, a new activity or situation is introduced. You must then avoid scrolling during the first day’s activity but also the second day’s activity. The activities build on one another until, by the end of the month, there are 30 activities during which you cannot scroll.
By not scrolling and instead being present, you’ll have an opportunity to connect with those around you or simply get lost in thought. You’ll realize that every time you look at your phone, you’re inviting an opportunity for mindless scrolling. By being more intentional with these seemingly meaningless moments, you’ll start to develop a healthier relationship with your cell phone.
How to Plan Your 30-Day No Scroll Challenge
Ready to try the 30-Day No Scroll Challenge? Here’s how:
1. Decide What Mindless Scrolling Means To You
During the 30-Day No Scroll Challenge the goal is to stop mindlessly scrolling during specific situations and activities. So, the first thing you’ll want to do is decide what mindless scrolling means to you.
In these situations and activities, do you wish to abstain from using your cell phone altogether? Perhaps you only want to refrain from using social media platforms, but you don’t mind making phone calls or sending texts. Be super specific when defining the rules for this no-scroll challenge.
2. Come Up With 30 Activities/Situations
Next, you’ll want to come up with 30 activities or situations you regularly find yourself in. Alternatively, you can use my list and update the situations that don’t apply to you. For instance, if you don’t drive, you can remove ‘stopped at red light’ or ‘pumping gas’ from the list and replace them with something like ‘while waiting at the bus stop’.
Here is my list of 30 activities:
- Eating breakfast
- While stopped at a red light
- In between sets at the gym
- Pumping gas
- Riding the elevator
- Microwaving food
- Cooking
- Eating lunch
- On the toilet
- In the shower
- In bed
- TV Commercial breaks
- Brewing coffee
- Waiting in line at the grocery store
- In the waiting room at the doctor’s office
- During a long car ride as a passenger
- During a virtual meeting
- Work break
- Waiting for your computer to boot up
- While waiting for a file to load
- Waiting for a friend to pick you up
- Eating dinner
- Getting your car washed
- Waiting for a video call to connect
- Getting your hair cut
- On a walk
- While waiting for water to boil
- Waiting for a restaurant table
- While talking on the phone
- Spending time with friends
3. Assign an Activity/Situation for Each Day
The third step is to assign an activity or situation for every day for the next 30 days.
Let’s say your main concern is to stop mindlessly scrolling on your cell phone in bed. I recommend assigning this activity on one of the first days so that you have the entire month to work on it.
As far as planning goes, you can simply use the list above. The number associated with the item can represent the day of the month.
I’m a very visual person, so I chose to plan my activities using Canva, a design platform. I created a simple calendar template and added my activities (see below!).
If you’d like to use Canva as well, here is the template I used. You’ll want to click on “File” > “Make a Copy” so that you can edit your own version.
If you’d like a printable PDF version that you can fill in, click on “Share” > “Download,” then click the dropdown menu that by default says PNG and choose “PDF Print.”
4. Start a Journal to Track Your Progress
Last but not least, start a journal to track your progress. Make a note of any slip-ups you may have had. Reflect on why you used your phone in that moment and consider how you can avoid using it in the future.
Good luck!
At the end of your 30-Day No Scroll Challenge, reflect on the lessons you learned. Perhaps you want to keep the momentum going by continuing to challenge yourself to avoid scrolling during some of these situations and activities.
Are you going to try the 30-Day No Scroll Challenge? Let me know in the comments below!
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