How I reduced doomscrolling and reclaimed my time

I recently made a change and decided to cut back on doomscrolling. It has made a real difference to my mood, mental clarity, and how I spend my time.

These days, our minds are rarely at rest. Many of us reach for our phones without thinking—scrolling while waiting for the MRT, checking notifications between meetings, or watching videos before bed. Even brief moments of quiet are often filled with updates and reels.

This constant stimulation wears us down. Instead of feeling rested, we end up scattered and tired.

Much of the content online is designed to stir emotions like fear, outrage, or anxiety. It does not just stay on the screen. It seeps into how we see the world, relate to others, and feel about ourselves.

I also realised how much time it was taking. My focus slipped. I felt restless.

At first, I told myself it was harmless—maybe even productive.

Then I asked myself: What was one useful thing I actually learnt this week, compared to the hours I spent online?

I want to be more intentional with my time. I wanted to learn new things, exercise more and be present with the people I love. These are activities which enrich me and align with the type of life I want.

Ultimately, I did not want to look back on my 20s and 30s and realize I spent so much of it scrolling.

Telling myself to cut screen time was not enough. What helped was changing my environment.

So I took a hard reset and here are three habits which worked for me.

1. Deleting most social media apps from my phone

I recently deleted all my social media apps from my phone—except YouTube. I only reinstall them when I need to post something, and delete them shortly after.

Most of us open social media out of habit, often without even realising it. By removing the apps from my phone, I create just enough friction to pause and ask myself, do I really need this right now?

This builds on a habit I already had which is to not install Slack on my phone. Creating that separation helped me draw firmer boundaries and be more present in both work and life.

2. No using my phone first thing in the morning

Secondly, I made myself a simple promise: no WhatsApp or email first thing in the morning.

This boundary gives me space to wake up with intention. I can now focus on my priorities, instead of starting the day reacting to messages from others.

This helps me begin the day with clarity rather than stress.

3. No notifications

These two changes build on a habit I have kept for a while now: I do not switch on notifications on my phone.

Without the constant pings and pop-ups, my focus is no longer fragmented. I choose when to check my messages, not the other way around. After all, if someone wanted to reach me urgently, they would call.

These small shifts helped me reclaim two hours a day. That is one-eighth of my waking hours.

I now spend that time on things I truly enjoy such as reading, journaling, and working on improving my Mandarin and Bahasa Melayu.

Taoism teaches that tranquility is the foundation for clear perception and inner strength. 「致虛極，守靜篤。」

To cultivate a tranquil mind, I also made a commitment to attend regular meditation sessions with other working professionals.

Meditation helps me return to the present. It trains the mind to observe rather than react—something I find especially valuable in high-pressure environments.

Research shows that regular practice reduces stress, enhances emotional regulation, and supports sharper focus and better decision-making.

In stillness, mental clutter settles. That is often when clarity and calm arise.

If you have been feeling scattered or worn out, this might be something worth trying.

What we take in each day does more than shape our mood. It shapes the mindset, and ultimately, the life we create.

Let us be intentional about the life we choose to live.

Let’s Support Relief Efforts in Myanmar & Thailand

On March 27, I flew back to Singapore from Bangkok. The very next day, a 7.7 magnitude earthquake struck Myanmar and was felt across Thailand.

It was one of the most powerful quakes to hit our region in a century.

My heart breaks for the 28 million people affected. Entire communities have been destroyed. Families are without homes. Survivors are struggling to access clean water, food, and medical care.

The Singapore Red Cross is providing emergency relief in both Myanmar and Thailand. They are also supporting Thai and Myanmar communities here in Singapore—many of whom are deeply worried for their loved ones.

If you are able to help, even a small donation can make a meaningful difference.

I write for working professionals in Singapore, sharing ideas for everyday growth
and reflections on the kind of society we want to build.

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