How To Get Your Brain To Bounce Back From Content Addiction

It’s no secret that most of us are in a toxic relationship with our phone, from compulsively checking social media to doomscrolling the news. But what to do when an alarming average screen time tips over into what feels like a full-blown addiction?

A digital detox is never a bad idea, even if you only manage to do a day or two at a time. Vogue asked a doctor for some easy tips for boosted brain health, when trying to avoid succumbing to the urge to scroll.

How to stretch your brain again

The brain is a complex organ that needs to be challenged, and content addiction starves it from being stretched in positive ways. Below, lifestyle physician and former GP Dr Aileen Alexander offers some advice on helping your brain to bounce back from content addiction.

Rediscover long-form content… phone-free

If you struggle to watch a film from start to finish without reaching for your phone, challenge yourself to an episode of television instead, then work up to a whole film. And switch the type of content you’re consuming to something mentally enriching.

“We talk about the TikTok-ification of social media, a term used by Gary Vaynerchuk, an American businessman and author who talks about how we’ve adopted this really short attention span,” says Alexander. It tracks with what the data shows. A 2025 study found that the more we watch short-form content, the poorer our cognitive performance and attention span becomes. According to the organisation: “Research indicates that higher SFV (short form video) consumption is linked to poorer attention across both young and older populations.”

Go analogue

“Slow down and prioritise activities that don’t require using a mobile phone,” Alexander says. “Reading is scientifically proven to reduce stress and improve your sleep quality and cognitive function, while also helping you to foster emotional growth and social connections.” If you enjoy using e-readers, opt for a device that isn’t integrated into tablet form, such as a Kindle Paperwhite, which will eliminate distractions and can reduce the strain on your eyes caused by the blue light from a regular screen.

Get walking

Walking releases feel-good hormones, which can also boost mood, energy levels and mental wellbeing. The benefits of walking also include increasing your general motivation and focus, and reducing tension and mental fatigue.

According to the Oxford Longevity Project: “When you walk, you’re activating a cascade of biological processes that nourish and strengthen your brain.” This includes processing speed and executive function – the part of your brain that helps you to think fast and make quick and positive decisions – your memory function, mood and mental health. The research also shows that “regular walking lowers the risk of cognitive conditions like dementia and Alzheimer’s disease by preserving neural pathways and reducing brain shrinkage”. Think of regular walks as a very easy way to boost your brain health – as well as distract from the urge to doomscroll.

Set a structure

Alexander suggests setting some boundaries – perhaps implement a rule that your bathroom or dining room is a phone-free zone. When reading, set any gadgets aside – you can check them later. “We need to allow our brains space because space is where we can become creative. It’s where we reflect and how self-regulation happens,” Alexander points out.