SC

Science Vs

Spotify Studios

How To Stop Scrolling

Apr 2, 202637 min
Summary

In this episode, the hosts of Science Vs explore the pervasive struggle of doomscrolling and investigate whether science offers a way to break the cycle of phone addiction. Driven by a landmark legal case involving social media companies and their design choices, the episode examines why these platforms are so effective at capturing human attention. The discussion begins by highlighting that while many users feel hooked on their devices, they often report that scrolling feels less meaningful than other digital interactions, such as messaging friends. The hosts test various behavioral interventions, starting with friction-based approaches like app-locking software and "blacklisting" apps with complex challenges. While these methods can reduce the frequency of checking, they often lead to compensatory behaviors where users spend more time on their phones once they successfully bypass the barriers. Ultimately, the episode presents a more effective, science-backed solution: grayscale mode. By removing the vibrant, candy-colored stimuli that apps use to trigger engagement, users often find their devices significantly less alluring. This simple shift can lead to reduced screen time, helping individuals reconnect with the natural colors and experiences of their own lives.

Updated Apr 12, 2026

About This Episode

The apps on our phones do an amazing job of sucking us in. In fact, a big court case just found that some of these companies should be held responsible for basically designing products to be addictive. And that might not be shocking for lots of us, who feel the pull of these algorithms every day. So, is there anything we can do to help us put down our phones?? Tons of solutions are bandied about: Buy this special device to stay off your phone! What we really need to do is up the friction! Or go hardcore — just get a flip phone! But what actually works to stop scrolling? We dive into the science to find out, with help from computer science and engineering researcher Dr. Jaejeung Kim and psychologist Dr. Lea-Christin Wickord. Find our transcript here: https://tinyurl.com/ScienceVsStopScrolling  In this episode, we cover: (00:00) The Apps Got Us Trapped (04:21) Yes, it’s the scrolling that’s to blame (06:18) The Hardcore Approach (11:45) The Gentle Nudge (14:09) What if we up the friction? (19:59) Is greyscale the solution? (28:50) If we stop scrolling, do we feel better? (30:37) Final tips to stop scrolling This episode was produced by Meryl Horn, with help from Wendy Zukerman, Rose Rimler, Michelle Dang, and Ekedi Fausther-Keeys. Wendy Zukerman is our executive producer. We’re edited by Blythe Terrell. Fact checking by Erica Akiko-Howard. Mix and sound design by Bobby Lord. Music written by Bobby Lord, Bumi Hidaka, So Wylie, Emma Munger and Peter Leonard. Thanks so much to the researchers we spoke to, including Dr. Kai Lukoff, Hyunsung Cho, Dr. Alex Holte, Dr. Jan Ole Rixen, Dr. Jay Olson, and Dr. Noah Castelo. A big thanks to Joseph Lavelle Wilson and the Zukerman family. Science Vs is a Spotify Studios Original. Listen for free on Spotify or wherever you get your podcasts. Follow us and tap the bell for episode notifications.  Learn more about your ad choices. Visit podcastchoices.com/adchoices

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