Expert gives tips on conquering your downward social media scroll

Jun 29, 2022, 5:00 PM | Updated: Jun 30, 2022, 10:23 am

social media icons pictured, a new social media law coming to utah...

FILE - This Friday, Feb. 16, 2018, file photo shows application icons from left, Facebook, Facebook Messenger and Messenger Kids on an iPhone in New York, (AP Photo/Jenny Kane, File)

(AP Photo/Jenny Kane, File)

SALT LAKE CITY — The mindless social media scroll. We are all guilty of it. We check the latest updates on social media and the next thing you know an hour has disappeared. 

Jessica Holzbauer, a licensed clinical social worker and manager of Teenscope and Kidstar programs at Huntsman Mental Health Institute, joined the show to share how you can navigate a negative social-media world. She joins Dave Noriega and Debbie Dujanovic to discuss.

You know you’re hooked on the social media scroll when…

“I’m literally a heartbeat away from falling asleep,” Dave said. “I pick up my phone for some reason, and it’s the day that Will Smith slapped Chris Rock. I kid you not for the next four hours I am scrolling through every social media in the world trying to find out more about this story, reading about reactions to it. (And) I couldn’t slow the scroll. I couldn’t stop it. I was absolutely hooked.”

Research has shown that those who used social media every day were almost three times as likely to suffer from depression among young adults.

Five questions to ask yourself if you think you might have a social media addiction:

  1. Are you spending longer than 30 minutes a day on social media?
  2. Do you check your phone immediately when you wake up and go to bed?
  3. Do you obsess over getting likes and comments?
  4. Have you spent a significant amount of time checking your feeds while at work or at school?
  5. Are you constantly picking up your phone to see the latest posts?

‘You’re battling your brain’

Holzbauer said that our smartphones are, by design, addictive.

“When I say addictive, I mean that we get a dopamine squirt in our brains when we pick up our phones, when we log on to social media, when we see smiling faces,” she said. “It’s not just a matter of will. Our brains are really primed to get that reward when we pick up our phones and look at the content, so you’re battling your brain.”

It’s like gambling, an expert explains

Holzbauer said Dave’s sitting up for hours reading about The Slap Heard Round the World is an example of intermittent reinforcement.

You are reading through links in your social-media scroll and every three articles are not interesting, but the fourth article is. It is what your brain is primed for through addiction.

Holzbauer explains:

“It’s the same thing that happens to people who play slot machines. You’re going to lose a lot, but then when you win, it feels that much better. So, it’s not just that the content you are consuming is so captivating. Your brain is waiting for that reward when you really get the information that you want” from your social-media scroll.

“Give us one or two simple things that Dave and I can start doing right now to slow the [social-media] scroll, Jessica,” Debbie asked.

Holzbauer recommends:

  1. Disable your notifications.

“So, you are deciding when to pick up your phone; your phone is not telling you when to pick it up.”

       2. Put your phone in black-and-white mode.

“You can do it in your controls. It makes it so much less interesting.”

        3. Limit time on app.

“It’s not just for children. It’s just not for adolescents. If you put time controls on, it’ll kick you off.”

         4. Delete the app.

“Even if it’s for a day, delete the app. You can always put it back. . .. If you really want to go bold, take an entire day off. Actually, turn your phone off — but that’s only for the bold and brave.”



Dave & Dujanovic can be heard weekdays from 9 a.m. to noon. on KSL NewsRadio. Users can find the show on the KSL NewsRadio website and app, as well as Apple Podcasts and Google Play.  

We want to hear from you.

Have a story idea or tip? Send it to the KSL NewsRadio team here.

Today’s Top Stories

Dave & Dujanovic

Rep. Chris Stewart, R-Utah, announced Wednesday that he is resigning his seat in the U.S. House ove...

Curt Gresseth

County clerk discusses special election to replace Stewart

Weber County Clerk Ricky Hatch discusses the steps required to fill the House seat of Republican Rep. Chris Stewart.

24 hours ago


Carlos Artiles Fortun

Utah party chairs react to special election, both confident of a win

Republicans are confident that their party will win the seat, but Utah Democrats say, don't rule them out.

24 hours ago

Pride month merchandise is displayed at a Target store Wednesday, May 24, 2023, in Nashville, Tenn....

Devin Oldroyd

Should Pride clothing be in the kid’s section?

Target has fallen out of favor with many loud voices over its Pride line of clothing. Should Pride clothing be in the kid's section?

2 days ago

State Farm stops home insurance sales in California...

Curt Gresseth

State Farm Insurance pulls out of California because of catastrophes and increasing costs

State Farm Insurance is no longer accepting homeowner insurance applications in California.

2 days ago

brad wilson is pictured speaking...

Mark Jones

How will the $40 million in flood mitigation be used?

Where is the $40 million in flood mitigation being spent. It's a topic that Dave and Dujanovic discuss Thursday with House Speaker Brad Wilson.

6 days ago

Buckskin Gulch, located in Kane County, has been the site of four fatalities in recent weeks due to...

Mark Jones

Why are hikers dying in Buckskin Gulch?

Why is Buckskin Gulch becoming such a dangerous place for hikers. Dave Noriega and Debbie Dujanovic visit with the Kane County Sheriff about the dangers of the slot canyon.

7 days ago

Sponsored Articles

close up of rose marvel saliva blooms in purple...

Shannon Cavalero

Drought Tolerant Perennials for Utah

The best drought tolerant plants for Utah can handle high elevations, alkaline soils, excessive exposure to wind, and use of secondary water.

Group of cheerful team members high fiving each other...

Visit Bear Lake

How To Plan a Business Retreat in Bear Lake This Spring

Are you wondering how to plan a business retreat this spring? Read our sample itinerary to plan a team getaway to Bear Lake.

Cheerful young woman writing an assignment while sitting at desk between two classmates during clas...

BYU EMBA at the Marriott School of Business

Hear it Firsthand: 6 Students Share Their Executive MBA Experience at BYU’s Marriott School of Business

The Executive MBA program at BYU offers great opportunities. Hear experiences straight from students enrolled in the program.

Skier being towed by a rider on a horse. Skijoring....

Bear Lake Convention and Visitors Bureau

Looking for a New Winter Activity? Try Skijoring in Bear Lake

Skijoring is when someone on skis is pulled by a horse, dog, animal, or motor vehicle. The driver leads the skiers through an obstacle course over jumps, hoops, and gates.

Banner with Cervical Cancer Awareness Realistic Ribbon...

Intermountain Health

Five Common Causes of Cervical Cancer – and What You Can Do to Lower Your Risk

January is National Cervical Cancer Awareness month and cancer experts at Intermountain Health are working to educate women about cervical cancer.

Kid holding a cisco fish at winterfest...

Bear Lake Convention and Visitors Bureau

Get Ready for Fun at the 2023 Bear Lake Monster Winterfest

The Bear Lake Monster Winterfest is an annual weekend event jam-packed full of fun activities the whole family can enjoy.

Expert gives tips on conquering your downward social media scroll