9 Smart Ways to Break Free from the Reel Trap
Written by Padmasri
These days, we are constantly watching short videos on our phones, such as Instagram Reels and YouTube Shorts. They seem fun and addictive. However, once we start watching, one video leads to another, and suddenly, time slips away. We often don’t realise how much we’ve watched until it’s already too late. We tell ourselves, “Just one more,” but then hours pass without us noticing.
If you’ve ever thought, “How do I stop or reduce watching reels?” you’ve already taken the first step: you’re starting to think for yourself. Now it’s time to take that thought and turn it into action.
In this article, we will explore how to break free from the cycle of watching reels and reclaim our attention for what truly matters.
1. Why are we becoming addicted to reels?
Reels are addictive largely because of the algorithms that drive them. These algorithms monitor the types of videos we watch and then continue to show us more content that aligns with our preferences—essentially, the kind we enjoy the most. This process triggers the release of a chemical in our brain called dopamine.
Dopamine is a neurotransmitter that acts as a chemical messenger in the brain. It is released when we engage in pleasurable experiences, whether that’s listening to our favourite music or watching entertaining videos.
The release of dopamine makes us feel good, and that pleasurable feeling encourages us to seek out those experiences again.
This is why platforms like Instagram and YouTube continuously provide us with content we are likely to enjoy—to keep us coming back for more. Even if we initially decide to stop scrolling, we often find ourselves back at it before we know it. What begins as “just a few minutes” can easily turn into hours of scrolling without us even realising it.
2. Instead of trying to quit watching reels altogether, change your viewing habits
It’s easy to say, “Don’t do this,” but real change occurs when you think of a better alternative instead.
For example:
- Reading just one page of a book
- Taking a short, 5-minute walk
- Calling a good friend
- Sitting quietly while taking deep breaths and listening to soft music
These suggestions are not intended to make you forget about social media entirely, but they can help your brain take a break and gradually build new habits.
3. Take control of your phone — don’t let it control you
No matter how much self-control we think we have, it’s challenging to resist scrolling through reels when our phone is just a touch away. That’s why establishing small boundaries can be beneficial.
Most Android phones come equipped with a feature called Digital Wellbeing, while iPhones have a similar feature called Screen Time. These tools allow you to set daily time limits on apps like Instagram or YouTube, ranging from as little as 1 minute to 30 minutes a day.
Implementing these limits is a small but powerful step toward managing your viewing habits.
Try this: Google Digital Wellbeing
4. Make watching reels just a little harder
If you can’t completely stop watching reels, consider making them less accessible by adding small obstacles to your habit.
For example:
- Move the Instagram app into a hidden folder.
- Log out of your account after each use.
- Turn off all notifications for the app.
- Switch your phone screen to grayscale; the lack of colour makes it less appealing.
These minor changes may seem insignificant, but they can significantly reduce your tendency to scroll endlessly.
5. Pay attention to who’s in your feed
Your feed is influenced by the pages and people you follow. If it mainly consists of entertainment or mindless reels, it’s no wonder you find yourself getting distracted.
- Instead, follow pages that focus on topics like motivation, productivity, and mental health.
- Gradually weed out unnecessary, distracting content.
Changing the feed doesn’t mean you should stop watching Reels; it means being aware of where our attention is directed and consciously shifting it.
6. Create some “reel-free” times in your day
Taking a few moments away from reels each day gives your brain a gift of peace.
For example:
- The first 30 minutes after you wake up
- During meals
- One hour before bedtime
These changes may seem minor, but they gradually build calm stability within us. Focus, tranquillity, and mental clarity slowly return to our daily lives.
7. Keep track of how much you use reels every day
The first important step is to become aware of how we use reels.
Every day, before you go to bed at night, write down the following in a small diary or note on your phone:
- How long did I watch Reels today?
- At what time did I open my phone, and what was the for?
- What tasks needed to be completed at that time, and why did I set them aside?
This will help you gain a clearer understanding of how you use your phone.
8. Use tools that help you pay attention
Focusing on our work has become challenging lately, so useful tools can assist us.
Useful apps:
- StayFocusd (for Chrome browser) — controls websites
- Forest — it is like a productivity game; a tree grows as long as you are away from your phone
- Freedom — it can block apps on multiple devices at once
These tools will assist you in staying focused and help you avoid watching reels.
9. Consider asking yourself, “Why do I want to reduce the amount of time I spend watching reels?”
This may seem like a big question, but that’s where change begins.
Why do you want to change these habits?
What do you truly want?
For example:
- Do you wish to focus more on your work?
- Do you want to spend additional time with your family and friends?
- Do you aim to improve your studies or freelancing?
Write this “why” question on a small sticky note… and put it on the wall of your room or on your table.
Every time you feel like opening the reels, you look at that “why” sticky and ask yourself, “Why do I need to watch these reels?”
Finally…
While I’m not suggesting you stop watching reels completely, if you desire to reclaim your time, focus, and tranquillity, it’s essential to make some decisions.
No big changes are needed.
Just one small step.
Taking just one day off from watching reels will reveal not only what you are missing but also what you can gain back.
For more thoughtful articles by Padmasri, check out:
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