My Brain is Being Ruined by my Phone (& what I’m doing about it)

If you’re anything like me, you might feel lately like your brain is slowly disintegrating from your phone. I find myself stuck in this in-between place, wanting to delete all social media and live a quieter life, but also really valuing it for work, connection, and seeing what friends and family are up to back home. I don’t find it inherently negative all the time, but it’s definitely something I struggle with. And from what I hear in conversations- both with friends and clients, I’m not alone.

There’s the classic doom scrolling, yes, but also something more subtle: the small, constant

ways my phone steals my attention. Checking emails while brushing my teeth. Picking it up at red lights. Scrolling through nothing while waiting in line for coffee. It’s not always dramatic, just steady background noise that leaves me feeling scattered, overstimulated, and oddly tired.

Understanding Why We’re So Hooked

Before trying to change my habits, I wanted to understand why this feels so hard to manage.

Here’s a quick look at the neuroscience behind our digital distraction.

Our phones are designed to tap into one of the brain’s most powerful motivators: dopamine.

Dopamine isn’t about pleasure as much as it’s about anticipation; it fires up when we expect

something interesting or rewarding. Every notification, message, or like becomes a tiny hit of

“maybe something good is coming,” training our brains to keep checking for the next reward.

There’s also adrenaline and cortisol, the hormones that come from quick bursts of stimulation or emotional content. The constant mix of novelty, outrage, humor, and updates keeps our nervous system on alert. Add to that the repetitive, hand-held movement, a small, physical comfort loop; and you’ve got the perfect storm for habit-building.

So no, you’re not weak or lacking willpower. Your brain is doing exactly what it’s been wired to do, seek novelty, connection, and small doses of reward. Tech companies just learned how to use that wiring to their advantage.

My Plan for Getting a Handle on It

Like most habits, my phone use swings in extremes. I’ll go through stretches where I’m

“crushing it”, barely using it except for essentials; and then I’ll swing the other way, constantly checking, scrolling, and wondering where my attention went.

So, instead of all-or-nothing, I’m trying a middle path. These are a few small practices I’m

experimenting with right now:

1. Finding a new hobby (that doesn’t involve a screen).

For me, this is reading. If you know me personally, you know this is a big one, reading has

never come naturally to me. But I’m setting a tiny, realistic goal: read once a day, even if it’s just a few pages. I’m not chasing perfection or even consistency in pages read, just trying to rewire my brain toward deeper focus again.

2. Setting micro-boundaries.

No phone in the elevator, while going to the bathroom, brushing my teeth, or standing in line. Those in-between moments matter more than we realize — they’re the pockets where rest, ideas, and reflection can actually show up.

3. Using friction to my advantage.

I’ve started leaving my phone in another room while I work or read, or setting it to grayscale

(which makes it surprisingly boring). It’s not about strict rules — it’s about making the easy habit

just a little less automatic.

4. Replacing the “check” with a pause.

When I reach for my phone, I try to stop and ask, “What am I hoping to find?” Usually it’s a quick

hit of distraction, reassurance, or stimulation. Just naming that helps me make a more

conscious choice.

Why This Matters

It’s not really about the phone — it’s about attention, presence, and energy. I want to feel like I’m choosing how I spend my time, not leaking it away in small increments.

So, this is me holding myself accountable, gently. A reminder to build more intentional space into the day — more reading, walking, noticing, breathing. More being.

And if you’re feeling it too — that sense that your brain needs a little room to stretch again — maybe we can both start there.

Read more about doomscrolling here, and why our brains love it!

~Julia Bursey, Registered Clinical Counsellor, True Nature Wilderness Therapy