Have you ever found yourself glued to your phone, scrolling through social media or news feeds, only to realize hours have slipped away? I’ve been there—way too often. It’s like my phone has a magnetic pull, drawing me into a cycle of endless posts, videos, and notifications.
But lately, I started wondering: What is all this scrolling doing to my brain? And could something as simple as coloring—yes, like the kind we did as kids—make a difference?
So, I decided to try an experiment: for one week, I replaced my usual scrolling sessions with coloring. My goal was to see if this swap could improve my focus, reduce stress, and maybe even rewire my brain for the better. Spoiler alert: the results were surprising, and I’m excited to share them with you.
In this article, I’ll walk you through my week-long journey, backed by credible research from sources like .gov, .edu, and the National Center for Biotechnology Information (NCBI). We’ll explore why scrolling can be so harmful, how coloring benefits the brain, and what I learned from my experiment.
By the end, you might just be inspired to put down your phone and pick up some colored pencils.
The Problem with Scrolling
Let’s be real: scrolling is addictive. Whether it’s Instagram, TikTok, or the latest news app, our phones are designed to keep us engaged. But what’s the cost of this constant digital consumption?
The Mental Health Toll
Research suggests that excessive scrolling can take a serious toll on our mental health. A particularly harmful habit is doomscrolling, where we endlessly consume negative or alarming content. A study from the National Library of Medicine found that doomscrolling is linked to increased psychological distress, reduced life satisfaction, and lower overall well-being. It’s like feeding your brain a steady stream of worry, which can amplify anxiety and depression.
Cognitive Overload and Fragmented Focus
Scrolling doesn’t just affect our mood—it messes with our ability to think clearly. A Harvard Business Review article noted that 77% of employees use social media while on the job, showing just how pervasive this habit is. Constantly switching between tasks—like checking notifications while working—leads to cognitive overload, making it harder to focus and reducing productivity. Over time, this can contribute to what some call “brain rot,” a term used to describe cognitive sluggishness and diminished attention spans caused by excessive social media use DISA.
Why It’s So Hard to Stop
So why do we keep scrolling, even when we know it’s not great for us? The answer lies in our brain’s reward system. Social media platforms are engineered to deliver dopamine hits through likes, comments, and tailored content, creating an addictive loop that’s tough to break DISA. It’s no wonder we reach for our phones out of habit, even when we don’t mean to.
| Impact of Excessive Scrolling | Description | Source |
|---|---|---|
| Increased Anxiety & Depression | Doomscrolling negative content can heighten psychological distress. | National Library of Medicine |
| Reduced Focus | Constant task-switching leads to cognitive overload. | Harvard Business Review |
| Cognitive Sluggishness | Excessive social media use may cause “brain rot,” reducing attention span. | DISA |
Why Coloring? The Science Behind It
If scrolling is so bad for our brains, what’s a better alternative? That’s where coloring comes in. Once seen as just a kids’ activity, coloring has exploded in popularity among adults, and for good reason—it’s not just fun, it’s scientifically proven to benefit mental health.
Coloring as Mindfulness
Coloring is like a mini-meditation session. When you’re choosing colors and filling in patterns, you’re forced to focus on the present moment. This mindfulness can help calm your mind and reduce stress. A study from the National Library of Medicine found that coloring therapy significantly reduced anxiety and depression in patients with generalized anxiety disorder (GAD). Another source from Mayo Clinic Health System explains that coloring promotes mindfulness by keeping your attention on the task at hand, shutting out distractions and quieting mental noise.
Engaging Both Sides of the Brain
Coloring isn’t just relaxing—it’s a workout for your brain. It engages both the logical left hemisphere (staying within the lines) and the creative right hemisphere (choosing colors and patterns). This dual engagement can improve cognitive balance and focus. According to Corewell Health, coloring can relax the brain’s fear center, the amygdala, creating a meditative state that reduces restless thoughts.
Additional Benefits
Beyond stress relief, coloring offers other perks. A Healthline study suggests that coloring can improve sleep quality by reducing anxiety, especially when done in place of screen time before bed. It also provides a sense of accomplishment, unlike scrolling, which often leaves you feeling empty. Plus, it’s accessible—anyone can pick up a coloring book and start, no artistic skills required.
| Benefits of Coloring | Description | Source |
|---|---|---|
| Reduced Anxiety | Coloring therapy lowers anxiety and depression levels. | National Library of Medicine |
| Enhanced Mindfulness | Focuses attention on the present, calming the mind. | Mayo Clinic Health System |
| Improved Sleep | Reduces pre-bedtime stress, aiding better sleep. | Healthline |
| Cognitive Balance | Engages both brain hemispheres for better focus. | Corewell Health |
The Experiment: My Week of Coloring
Intrigued by the science, I decided to put it to the test. For one week, I replaced my usual scrolling sessions—those moments when I’d mindlessly check social media or news apps—with 30–60 minutes of coloring each day. I used a variety of coloring books, from intricate mandalas to simpler floral patterns, and a mix of colored pencils and markers to keep things interesting. Here’s how it went:
Day 1: Breaking the Habit
The first day was tough. I caught myself reaching for my phone multiple times, almost on autopilot. But once I sat down with my coloring book, I started to relax. The repetitive motion of filling in a mandala was surprisingly soothing, like a mental reset. I noticed I wasn’t thinking about work or notifications—just the colors in front of me.
Day 2: Finding My Groove
By day two, I was getting the hang of it. I chose a more complex design, which required more focus. I found myself completely absorbed, almost forgetting the world around me. It felt like a break from the constant mental chatter that scrolling often amplifies. I also noticed I was less irritable by the end of the day.
Day 3: A Calmer Mind
Halfway through the week, I started to feel a shift. My anxiety levels were noticeably lower, and small tasks that usually felt overwhelming seemed more manageable. Coloring was becoming a ritual I looked forward to—a moment to unplug and just be present. I also started tracking my mood and productivity, noting that I was getting more done with less mental fog.
Day 4: Better Sleep
On day four, I experimented with markers instead of pencils, which added a fun creative twist. I also noticed something unexpected: I was sleeping better. By replacing evening scrolling with coloring, I wasn’t exposing myself to blue light or stressful news before bed. I fell asleep faster and woke up feeling more refreshed.
Day 5: A Sense of Accomplishment
By now, coloring felt like “me time.” Finishing a page gave me a sense of accomplishment that scrolling never did. I started to see why studies, like one from WebMD, highlight coloring’s ability to boost mood and reduce stress. It was rewarding to create something tangible, even if it was just a colored-in page.
Day 6: Improved Focus
I noticed a big change in my focus on day six. Without the constant pull of notifications, I could concentrate better on work and other tasks. My attention span felt longer, and I wasn’t as easily distracted. This aligns with research suggesting that mindful activities like coloring can enhance cognitive function Corewell Health.
Day 7: A New Perspective
On the final day, I reflected on the week. Coloring had become a habit I genuinely enjoyed. I felt more present, less scattered, and definitely less stressed. It wasn’t just about avoiding scrolling—it was about replacing a draining habit with one that nourished my brain.
| Day | Activity | Observations |
|---|---|---|
| Day 1 | Colored a simple mandala | Hard to resist phone; felt calmer after coloring |
| Day 2 | Complex design with pencils | More absorbed, less mental chatter |
| Day 3 | Floral pattern | Lower anxiety, tasks felt more manageable |
| Day 4 | Used markers | Better sleep, felt refreshed |
| Day 5 | Intricate design | Sense of accomplishment, mood boost |
| Day 6 | Nature-themed page | Improved focus, less distracted |
| Day 7 | Mixed patterns | More present, less stressed overall |
What I Learned: How Coloring Rewired My Brain
After a week of coloring instead of scrolling, I can say it had a profound impact on my brain. Here’s what I learned, backed by science:
1. Improved Focus
Without the constant interruptions of scrolling, my attention span improved. I could focus better on work, conversations, and even small tasks like reading. This aligns with research from Corewell Health, which notes that coloring engages both brain hemispheres, enhancing cognitive balance and focus.
2. Reduced Anxiety
Coloring provided a calming effect that scrolling never could. The act of focusing on colors and patterns helped quiet my mind, reducing feelings of anxiety. A National Library of Medicine study confirms that coloring therapy can significantly lower anxiety levels, especially when used as a complementary treatment.
3. Enhanced Creativity
Engaging in a creative activity like coloring sparked new ideas and inspiration. Unlike scrolling, which often feels passive, coloring let me express myself in a small but meaningful way. This creative boost is supported by studies suggesting that coloring stimulates the brain’s creative centers Healthline.
4. Better Sleep
By cutting out evening screen time, I noticed improved sleep quality. I fell asleep faster and woke up feeling more rested. Research from Healthline supports this, noting that coloring before bed can reduce stress and promote better sleep.
5. A Sense of Accomplishment
Unlike scrolling, which often left me feeling empty, coloring gave me a tangible sense of achievement. Finishing a page, no matter how simple, boosted my mood and confidence. According to WebMD, this sense of accomplishment is a key reason coloring is so rewarding.
| Outcome | How Coloring Helped | Supporting Research |
|---|---|---|
| Improved Focus | Longer attention span, less distraction | Corewell Health |
| Reduced Anxiety | Calmed the mind, lowered stress | National Library of Medicine |
| Enhanced Creativity | Sparked new ideas, creative expression | Healthline |
| Better Sleep | Reduced pre-bed stress, improved sleep quality | Healthline |
| Sense of Accomplishment | Boosted mood through tangible results | WebMD |
Conclusion
My week-long experiment of replacing scrolling with coloring was a game-changer. It showed me just how much our digital habits can impact our mental health and cognitive function. By swapping scrolling for coloring, I experienced improved focus, reduced anxiety, enhanced creativity, and better sleep—all backed by credible research from sources like the National Library of Medicine and Mayo Clinic Health System.
If you’re feeling overwhelmed by your phone or stuck in a scrolling rut, I encourage you to give coloring a try. It’s a simple, affordable activity that anyone can do, and it might just rewire your brain for the better. So, put down your phone, grab a coloring book, and see what happens. Your mind might thank you.
Note: The personal experiences described in this article are hypothetical, based on common reports from individuals who have tried similar experiments, and are supported by scientific research to ensure accuracy.
