Overcoming Compulsive Phone Scrolling: A Practical Guide to Breaking Doomscrolling, Reducing Digital Overload, and Reclaiming Your Focus Using CBT, DB (Paperback) (ISBN-13: 9798190768459)

Do you pick up your phone for "just a minute"... and lose an hour?

You're not alone. Millions of people open an app with a clear intention and end up doomscrolling through endless feeds, feeling drained, guilty, and further behind. Notifications, algorithms, and carefully engineered dopamine loops make compulsive phone scrolling feel almost automatic yet most advice still blames "weak willpower."

This book is different.

Overcoming Compulsive Phone Scrolling gives you a complete, practical system grounded in three proven psychological approaches: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT). Instead of unrealistic detox challenges or guilt-based rules, you'll learn why the habit exists and how to change it at the root.

Inside you will discover how to:
- Identify the emotional triggers and habit loops that keep you scrolling
- Challenge the automatic thoughts ("I'll only check for a second") that sabotage your focus
- Use DBT distress-tolerance skills so boredom, stress, or loneliness no longer send you straight to your screen
- Apply ACT principles to accept urges without acting on them and choose actions aligned with your values
- Redesign your digital environment so focus becomes the easier choice
- Rebuild deep attention and replace mindless scrolling with meaningful activities
- Handle setbacks without falling back into old patterns

Whether you're a student struggling to concentrate, a professional distracted by constant notifications, a parent who wants to be more present, or simply someone who feels your phone is controlling more of your life than you'd like, this guide offers realistic, evidence-informed tools you can start using today.

Technology is not the enemy. Lost attention is.

Reclaim your focus. Rebuild intentional habits. Create a healthier relationship with your devices that actually lasts.
Scroll less. Get more done.

Author: Oscar Nicholson
ISBN-13: 9798190768459
Publisher: Independently Published
Language: English
Published: 08/04/2026
Pages: 208
Format: Paperback
Weight: 0.63lbs
Size: 9.00h x 6.00w x 0.44d