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Summary

Masha Remizova discusses how scrolling—especially short-form videos—can consume time and make it harder to sustain attention. She says social media use may displace sleep, exercise, in-person connection, creativity, and other activities that support well-being. She also describes her own difficulty concentrating on studying after becoming used to rapidly changing content.

Her main suggestion is to replace some scrolling with enjoyable offline activities—not to turn every spare moment into self-improvement. She distinguishes short-form feeds from watching a film or series and encourages choosing hobbies that genuinely appeal to you.

Key strategies and ideas

• Notice what scrolling is crowding out. Set aside time for activities that matter to you, and be aware when a planned short break turns into a much longer session.
• Choose an appealing alternative in advance. A hobby you’re curious about can make it easier to put down your phone.
• Try learning something that interests you, such as a language, space, physics, oceanography, or another topic. She suggests books, lectures, articles, and language-learning materials.
• Use puzzles and word games, such as Sudoku, detective-style logic puzzles, or word searches, as focused, screen-free activities. She notes that claims about their brain benefits aren’t firmly established.
• Write or keep a notebook. Ideas include journaling, collecting quotes, making lists, recording new things you’ve learned, or keeping a dream journal. Writing can also help you reflect on and review information.
• Make something with your hands. Examples include diamond art, coloring, LEGO, decorating books or covers, DIY crafts, puzzles, and miniature room kits. These can be relaxing activities to do while watching a show.
• Cook or bake to create a pleasant evening routine—perhaps with a favorite drink, snacks, a film, and comfortable lighting.
• Read books you actually enjoy. She recommends choosing books to suit your taste rather than forcing yourself to read classics. A book can also be a convenient alternative during short waits or before bed.
• Consider longer-term hobbies, such as gardening, caring for houseplants, or collecting.
• Explore other possibilities, such as knitting, creating a personal book (for example, a recipe collection or travel journal), or doing yoga instead of scrolling before bed.
• Seek outside support when useful. She says speaking with a psychologist can offer a different perspective and mentions the Yasno online psychotherapy service.

Presenter and sources mentioned

• Presenter: Masha Remizova
• Sources she says she consulted: The New York Times; research from Harvard and Yale; an unnamed 2024 study on short-video consumption and executive attentional control.
• Service discussed: Yasno, an online psychotherapy service.