Emotionally Intelligent Scrolling?

Are we losing ourselves in the digital scroll?

In 2017, a Facebook executive estimated that the average person scrolls through 300 feet of mobile content daily, akin to the height of the Statue of Liberty. One can imagine that this statistic has only risen in the past seven years. The PEW Research Center reports that 31 percent of Americans are online almost constantly. There is no denying that social media are a near-constant part of our daily lives. This never-ending connectivity has reshaped how we interact with each other and consume information, and it affects one's health and well-being. This prompts the question: in the sea of endless scrolling, how do we protect our emotional and psychological health? Originally popularized by scholars such as Daniel Goleman, emotional intelligence may just be the key to helping us reframe our relationship with social media.

What is emotional intelligence?

Emotional intelligence refers to the capacity to be aware of, control, and express one’s emotions empathetically. It involves the ability to recognize, understand, and manage our emotions, and in the case of social media, it can empower us to navigate the time we spend on it in a mindful way, paying attention to content that improves rather than diminishes our well-being.

Being mindful of our social media habits and allowing ourselves necessary breaks is beneficial, although it is important to note that mindfulness in our digital interactions does not require complete disconnection. Social media offers much that is positive. Connecting with loved ones, discovering communities, learning about the world around us, and enjoying entertaining content can enrich our daily lives. Yet, it is easy for us to recognize times when we are online too much, and social media scrolling is causing us to feel stressed, sad, or anxious. We know that social media platforms are designed to hold our attention. This was evident when X experimented with removing headlines from shared news stories to keep people from leaving the site, or how TikTok feeds us with endless bite-size content that is hard to escape. When you’re feeling overwhelmed or worn down, it may be time to take a break.

What are some strategies for emotionally intelligent scrolling?

1. Check in With Your Emotions: As you’re scrolling through social media, remind yourself to check in on your feelings. Are you increasingly viewing content that makes you feel anxious, sad, bored, or inadequate? Take this as a sign that it is time to step away and log off. In our recent study on health promotion content on TikTok, we found that inspirational posts often featured unattainable health lifestyles and goals. Viewing perfect-looking lives on social media, especially in posts that are meant to inspire us, can sometimes make us feel like we are not measuring up. Checking in on our emotions can be a helpful first step to critically thinking about whether our social media use is serving us.

2. Engage Mindfully: Set clear intentions for why you are scrolling social media. Whether it's staying informed, connecting with friends, sharing information about your interests or hobbies, or feeling entertained, let your goals guide your engagement. Practice being present with each post, resisting the urge to mindlessly scroll through content or argue with others in the comments section.

3. Consider the Content Creator's Motive: Why are folks creating and sharing content? It’s important to continually ask ourselves this question. Is the motive to sell a product? Are you being asked to like, subscribe, or follow? When you come across a post, take a moment to reflect on its purpose. Is it informational, entertaining, or perhaps promotional? Recognizing the intent behind what you're viewing can help you sift through the noise and engage with content that truly adds value to your day.

4. Audit Previous Social Media Use: Reflect on your social media habits over the past week. Consider the amount of time spent, the platforms or apps visited, and the type of content you consumed. Did it add value to your life? Did it align with your intentions? This reflection can inform more conscious choices about future social media use. Sometimes, I like to think about social media content as akin to junk food. Too much of a good thing can be harmful.

5. Implement Boundaries: Establishing boundaries is key to emotionally intelligent scrolling. Set specific times for social media use, utilize app limit features to manage your time online, and create tech-free zones or periods in your day to disconnect and recharge. Is scrolling keeping you from sleeping, doing your work, or spending time socializing with friends or family? If so, it’s time to unplug. Taking a break can be a breath of fresh air for your mind, giving you a chance to reset and engage with the world around you.

Emotionally intelligent scrolling is not about turning social media into a villain. While platforms offer many benefits, from the joy of sharing memes to learning new information, the responsibility to set limits lies with us. Sometimes, self-care means setting boundaries, recognizing when social media is not making us feel good, and setting goals to lean on our emotional intelligence to guide the way. It is not healthy to have an “always-on” mentality. It’s up to us to ensure that our time online enhances, rather than diminishes, our overall well-being. Take this as a sign to shut off your phone and leave it in the kitchen.