It’s no secret that most of us are in a toxic relationship with our phone, from compulsively checking social media to doomscrolling the news. But what to do when an alarming average screen time tips over into what feels like a full-blown addiction?
A digital detox is never a bad idea, even if you only manage to do a day or two at a time. Vogue asked a doctor for some easy tips for boosted brain health, when trying to avoid succumbing to the urge to scroll.
How to stretch your brain again
The brain is a complex organ that needs to be challenged, and content addiction starves it from being stretched in positive ways. Below, lifestyle physician and former GP Dr Aileen Alexander offers some advice on helping your brain to bounce back from content addiction.
If you struggle to watch a film from start to finish without reaching for your phone, challenge yourself to an episode of television instead, then work up to a whole film. And switch the type of content you’re consuming to something mentally enriching.
“We talk about the TikTok-ification of social media, a term used by Gary Vaynerchuk, an American businessman and author who talks about how we’ve adopted this really short attention span,” says Alexander. It tracks with what the data shows. A 2025 study found that the more we watch short-form content, the poorer our cognitive performance and attention span becomes. According to the organisation: “Research indicates that higher SFV (short form video) consumption is linked to poorer attention across both young and older populations.”
“Slow down and prioritise activities that don’t require using a mobile phone,” Alexander says. “Reading is scientifically proven to reduce stress and improve your sleep quality and cognitive function, while also helping you to foster emotional growth and social connections.” If you enjoy using e-readers, opt for a device that isn’t integrated into tablet form, such as a Kindle Paperwhite, which will eliminate distractions and can reduce the strain on your eyes caused by the blue light from a regular screen.
Walking releases feel-good hormones, which can also boost mood, energy levels and mental wellbeing. The benefits of walking also include increasing your general motivation and focus, and reducing tension and mental fatigue.
According to the Oxford Longevity Project: “When you walk, you’re activating a cascade of biological processes that nourish and strengthen your brain.” This includes processing speed and executive function – the part of your brain that helps you to think fast and make quick and positive decisions – your memory function, mood and mental health. The research also shows that “regular walking lowers the risk of cognitive conditions like dementia and Alzheimer’s disease by preserving neural pathways and reducing brain shrinkage”. Think of regular walks as a very easy way to boost your brain health – as well as distract from the urge to doomscroll.
Alexander suggests setting some boundaries – perhaps implement a rule that your bathroom or dining room is a phone-free zone. When reading, set any gadgets aside – you can check them later. “We need to allow our brains space because space is where we can become creative. It’s where we reflect and how self-regulation happens,” Alexander points out.
The Brick app blocker is a physical tool that disables certain apps. More robust than the screentime apps that come pre-installed on your device, the Brick is designed to be left in another room – at home or at the office – and it can only be reset manually. This means the apps you choose to disable remain unreachable until you tap your phone on the Brick again. This simple obstacle encourages you to devote more time to other things that have nothing to do with your phone.
The science
“As doctors, we use a diagnostic criterion called ICD-11, which stands for the International Classification of Diseases,” Alexander explains. “While content addiction isn’t an official diagnosis, I would think that the mechanisms would be very similar to other behavioural addictions, such as gaming disorder or gambling disorder, which are both officially recognised.”
We are now so used to our devices being on our person at all times that detaching from them can feel strange or even scary. “I grew up in a world where people didn’t have mobile phones,” Alexander notes. “Now, we live in a world where at the touch of a button, we can access a wealth of content, information and people. It’s really difficult for people to manage their content use because it is so accessible and it’s there all the time, which is inherently overwhelming.”