Transforming Negative Habits: Swap Pessimistic Social Media Browsing with Positive Work Ethic
In a bid to break free from the grips of a YouTube addiction, a speaker has turned to a psychological technique known as cognitive restructuring, a key aspect of Cognitive Behavioral Therapy (CBT). This approach involves replacing negative thoughts, behaviors, or habits with more constructive and positive alternatives, rather than focusing solely on eliminating the negative aspect.
The speaker faced major withdrawals and spent the first couple of days justifying a YouTube scroll to themselves. However, they soon realised that reframing problems in terms of what they are adding instead of what they are subtracting makes the goals or rewards for completing actions more prominent. For instance, instead of viewing the act of writing as subtracting time spent on YouTube, the speaker started thinking about it as adding peace of mind.
This change in perspective helped the speaker stop the impulse to watch YouTube when it triggered. They wrote a sticky note that reads, "You are not subtracting YouTube, you are adding peace of mind." The speaker also put reminders up where they would habitually watch YouTube and tracked their progress, including the number of times they mindlessly scrolled on YouTube, the number of times they got up to write early, and their feelings on a scale from 1-5.
On the third day, things improved, and the speaker managed to get up to write for the first time in ages. The speaker believes that this reframing has an inherently additive feel, making it easier to resist the temptation to relapse. The speaker recommends watching Struthless' video essay titled "The Hidden Cost of Doomscrolling" to see if there is something different that stands out to the viewer.
The speaker has been struggling with burnout since July of last year, which evolved into other issues, and they have recently sought help. The speaker's desire to write has returned, but they have lost the stamina and muscle built up for writing-related tasks. The speaker is open to feedback and encourages readers to let them know what they think in the comments.
[1] Cognitive restructuring: A key aspect of CBT for behavioral change. (n.d.). Retrieved from https://www.helpguide.org/articles/ptsd-trauma/cognitive-restructuring-a-key-aspect-of-cbt-for-behavioral-change.htm
[3] Linehan, M. M. (2014). DBT skills training manual for individuals. New York, NY: Guilford Press.
- Embracing novel writing as a means to foster personal growth and add tranquility to their daily routine, the speaker is applying cognitive restructuring, a technique from CBT, to tackle their writing or YouTube dilemma.
- Recognizing the importance of health-and-wellness and lifestyle, the speaker has implemented mental-health strategies, such as cognitive restructuring, to combat a YouTube addiction and establish a healthier routine.
- To supplement their education-and-self-development, the speaker recommends exploring the video essay titled "The Hidden Cost of Doomscrolling" by Struthless to gain additional insights into the repercussions of constant screen time and the potential benefits of positive reframing.
