🌀A Digital Reset - How to Stop the Scroll & Reclaim Your Rest (Deep Pause Mode)

Feeling drained after scrolling? Overwhelmed by everyone else’s “highlight reel”? In this episode of The Pause Between, Ate Gia guides you through a gentle, mindful digital reset—perfect for busy lives and overstimulated minds.

Join her as she shares a grounding story about late-night scrolling, the anxiety it triggered, and the moment she realized it was time for a reset. This episode explores how social media shapes our mental well-being, how comparison culture sneaks up on us, and why small, intentional pauses can restore our clarity and inner peace.

✨ In this episode, you’ll learn:

• The subtle signs you need a digital detox or social media reset
• How constant scrolling impacts your brain and mental state
• What research says about reducing or limiting social media use
• Micro-actions that help create healthier digital habits
• Practical ways to declutter your feed and curate nourishing content
• Ritual replacements that break the scroll cycle—journaling, mindful mornings, no-tech zones, art sessions, and more
• How intentional digital minimalism helps you refocus on what truly matters

Ate Gia also guides you through a one-minute breathing pause—your invitation to slow down, reconnect with yourself, and return to the present moment.

🌿 This episode is for you if:
You’re feeling anxious or “behind” after scrolling
You pick up your phone out of habit
You want a healthier relationship with social media
You’re craving clarity, calm, and more intentional digital spaces

Download the free Digital Diet Guide : 

If this episode resonated with you, share it with someone who needs a digital pause today. Don’t forget to subscribe so you never miss a moment of rest, reflection, and gentle transformation.

Rest to thrive, shine, and rise. Every pause sharpens you.

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Transcript

SPEAKER_00: 0:08

Hey there, you're listening to the pause between. We're now on episode 2 of our series, Quick Resets for Basic Lives. And if this is your first time here, hi, I'm Adi Jia, and if you're returning, welcome back. So noong isangabe after work. I did what most of us I believe do, and that is to shock messages, and started scrolling on social media. Now I know that's something I don't recommend if you're already winding down, but it was a long day already at that point, and I kind of doomed into the social media scrolling. And it was already 12 30 a.m. So it's supposed to be a winding down routine for me, but it's not the case at that night. So I found myself scrolling sa blue app and red app. So I saw vacation photos, mung celebrations, mg life wins, highlights, and curated feeds of my friends and close ones. And not so close ones. And suddenly I caught myself with thoughts of being stuck. My heart rate picked up and my brain was buzzing with thoughts. And just to be clear, it's not even my intention to be looking for anything at that point. But somehow for some reason at that specific moment I felt behind. And I know although there are a lot of factors why we feel this way, maybe stemming from the pressure of the society, our inner circle, or even ourselves. Um, it could be a different perspective on success or some other things or some other reasons. But one thing is for sure at that point. If I can create a space that's nourishing for me and not draining, it will be helpful for me. It will be a different game for me. And that's when I knew it's time for a digital reset. And maybe some of us felt that too. Even though these thoughts are not your reality. That's why we're talking about social media today. Not to shame it, just to be clear, it's very helpful, but to understand how it affects us and how can we kind of take back a bit of that control of what we are seeing and maybe what we're feeling as well. So let's start by discussing why this reset matters. Let me say this clearly and directly. You become the content you consume. It's not just social media. There are a lot of things that we consume every day and we it becomes a part of who we are. It could be something you eat or you drink, or what you scroll, you do you double tap and you binge. Every story, reel, or treat, it kind of shapes your mental state. And studies have shown this again and again. In fact, a recent study from the Journal of Social and Clinical Psychology found that just limiting social media to 30 minutes a day significantly reduced depression and loneliness. And another research found that just one week off of social media improved well-being and reduced anxiety. So, what are the signs that you might need a digital reset? So how do you know if it is time to pause? Number one, you feel drained or anxious after scrolling. Number two, you pick up your phone out of habit. Number three, you can't stay present or focused. Number four, you're comparing your life to everyone else, real. And again, this isn't about guilt. It's an invitation to gently check in with yourself. And remember that every scroll triggers a rush of dopamine. This is the brain's feel-good chemical. So it's making us feel momentarily satisfied, just for that moment. But this constant cycle of instant gratification can actually lead us to increase anxiety. And what I mentioned earlier, that feeling of not being enough, especially when we find ourselves comparing our lives to others, which is just so easy nowadays. This isn't just about a habit, it affects our mental well-being, making it essential to reset and regain control over your digital space. And also to be clear, this isn't about deleting all your accounts. This is about resetting your rhythm, not rejecting technology, because technology is advanced and helpful. It is meant for a reason. It is meant to help us and to increase the quality of our lives. But if it is affecting us in a way that's not its purpose, it's time to check yourself. So according to Carl Newport, the author of Digital Minimalism, which inspired this episode, it's a book. He puts it this way: that it's not about doing less with technology, but it's about doing more of the right things. What I can recommend is not an all-or-nothing mentality. It's about um choosing what nourishes you online and what doesn't. Think of it as a diet, not a fasting. Yungbukase is emphasizing that you can focus on what truly matters by intentionally creating or curating your own digital environment. It meant stripping away some digital distraction so that you will have the mental space to focus on what truly matters. For example, it could be engaging in more meaningful work, relationships, or personal growth. It is not about rejecting technology, but it's more of using it intentionally so it serves us rather than it controls us. We have talked quite a few topics here and there, but I want to take a moment to have a pause, even just for a minute. So together, inhale, exhale. If you want to skip this part, you may check the chapter markers. But if you want to have just a minute of pause, come and join me. Now we're back. So let's get practical. What are the actions or micro actions that you can try? Again, it's not an overhaul, it's just that we are creating a feed that nourishes us and leads us to personal growth. Number one, set boundaries. What I mean is you can use app timers to start with limiting your screen time. For example, you can just start with an hour. So for this hour, I would not touch my phone. I'll be just present. I will just sit and be with my thoughts, or I will just run, walk, play something, or maybe get physical. And that's a good start already. If you want, you can up it into a phone-free morning. So you will have your coffee without without any distraction. You will see the morning light and rays of the sun in the morning without looking at your phone. And unplugging even briefly helps reset your brain's over stimulated system. So high few minutes lang yan or an hour if you can. That's already a routine and setting some boundary. Number two, digital declutter. What I mean is you can kind of clean the environment that you're in by starting with unfollowing or muting accounts that drain you. And you don't have to explain this one. There are just things that triggers you and maybe brought up some th some insecurities or some things that are not healed yet at that point. And you don't have to explain it to the person. If that's healthy for you, unfollow or mute account that drains you. Because at the end of the day, you're the one being exposed to those accounts. It's not the other way around. So start by checking your friend's list. You don't have to do it all at once. So for example, today just notice is this person triggering something out of me? Why am I so annoyed with the post that she or he has? So start there. Maybe there's some negativity around her post, some political voice that you don't agree with, and it's raining you. You get to decide whatever declutter you would like to do. Because it is your own feed. On the other hand, while decluttering those that trains you, curate your feed to reflect what makes you feel good and what you enjoy. It could be something that brings joy to your life. For example, anything that you love, anything that you're passionate of. If you love anime, then follow some anime related pages. If you love plants, then follow some influencers with deep connection and passion about plants. Creativity. If you are creative, then follow some accounts that you know inspire you to be the best version of yourself at this day. Or anyone that can bring you peace. For example, anything that reminds you of childhood. Recently, I just followed some anime pages, not for anything else, but because they remind me of joy that I have from my childhood. And it really helps. Whenever I see it. So those little moments can help you day by day and little by little. Number three, mindful use. So ask yourself why am I opening this app? And I'm no and I know I'm so guilty of this, but you don't have to delete everything that you don't use. So start from choosing the apps with intention. So if you are not using it for the last few months, maybe you're not in you you don't have the intention to do so in the la in the next few months. So clear those spaces that aren't needed for a mindful more mindful use of your phone and technology. So if you're feeling more adventurous and maybe looking for more ways to reset, it's less conventional options to help me break the scroll habit. Because that is already a habit. The alternatives might not be as talk about, but they can work wonders for your mental clarity and well-being. And if you have any suggestion, feel free to comment on any of our social media platforms so that we'll know what you do to clear your digital space. First, uh start your day screen-free. So try deep breathing, ka hai three deep breaths lang. Stretching or a coffee without destruction. Begin your day on your own terms, not someone else's timeline. And if you want, you can swap scrolling for journaling. So even just three lines. What am I feeling today? What do I need to do right now? And what am I looking forward? So journaling has been shown to reduce inside and boost metal clarity. Or if you want, you can also have a morning mindful walk. So instead of diving straight into your screen, take a 5 to 10 minute work walk outside in the morning without your phone. This simple ritual of connecting with nature, even it's just walking around your block, can reset your mind and help you start the day grounded. It's especially effective for those who were you know overwhelmed by work or any technology rush. Switch from analog journaling to art journaling. While I mentioned de journaling as a swap for scrolling, consider taking it a step further with just art journaling. This is a meditative process where you can express your thoughts, feelings, and ideas using pen and paper. Iba nintelaga yung feeling pag yung iko yung susulapmis mo yung yung feelings mo na isusulap mo and be translated into physical paper. Not to mention you can also have creative twists around it. You can collage, you can doodle, you can draw, you can use stickers, um graphs, and you can do whatever with it and be creative. And it's not only therapeutic, but it also sparks creativity and gives your mind a break from the structured writing. Create a no-text zone. So designate one room or space in your room, like a cozy corner, the kitchen, or even a bathroom as a no-text zone. I know this is hard, but you can sp you can start with just one space. For example, um corner in your room that be that can be another activity, like reading, sketching, or simply enjoying your cup of tea or coffee. So you'll not only be more mindful but also train your brain to associate specific physical spaces with relaxation. Next, cooking without screens. This one's unconventional and not so talk about, but it's so effective. Try cooking without any screens in your background. No scrolling, no podcast, no YouTube video. Just pro just focus on the process of cooking. You can notice the smell, the sounds, the texture. This mindful cooking practice connects you to your senses and to your food. And it all it also gives your brain a break from external stimuli from technology. Next is analog scheduling. I know some of us use our phone for schedules and reminders, and instead of using your phone calculator, go old school with a paper planner or a bullet journal. Um, or measure mah yung planner nowadays, mg Starbucks, or any other planner, but those are also helpful to shift not only this shift not only reduces screen time but also helps you improve focus. Physically writing down your day creates a more intentional approach to your time, and it can be surprisingly calming. And that's it for the tips and tricks that we have for your digital reset. Again, this isn't about stopping scrolling, but this is about stopping long enough to feel yourself again to get clear, calm, and present. You don't have to make an overhaul or a big you know change. You just have to notice what drains you, what nourishes you, and what makes you grow, what feeds, creates your soul. And even the smallest ritual can actually shift your whole day. So right after this episode, ask yourself, what kind of digital space do I want to create? And you have the power to create it. What stays, what goes, and what gets your time. If you want, you can download the free digital diet guide in the show notes if you want a little support. And as always, if this episode resonated with you, send it to someone who can use a digital pause too. And don't forget to subscribe to the pause between so you don't miss our next episode. I'd love to hear how your social media reset goes. You can share this on IG, TikTok, or any other social media platform. Feel free to send me a message. The link is in the show notes. Until next time, remember rest to tribe, shine, and rise. Because every pause sharpens you. Until our next pause, this has been Adija. This has been our boss between