The “Popcorn Illusion” | How Your Smartphone Can Leave You Feeling Empty
Ever find yourself scrolling endlessly on your phone, thinking you're winding down, only to realize an hour (or three!) has vanished and you still feel…wired? Yeah, me too. It got me thinking about something kind of random, but stick with me here: smartphones are a lot like popcorn.
Think about it. You grab a big bowl of popcorn, and it feels like you’re settling in for a real snack. You munch away, and it tastes good, but somehow, you can keep eating and eating without ever really feeling satisfied. It's the illusion of a substantial meal.
That’s how I feel about my phone sometimes. I pick it up thinking, "Okay, just going to check a few things, maybe catch up on messages, and then I'll actually relax." But then, just like with popcorn, one thing leads to another. A quick scroll turns into twenty minutes on social media, then a news article, then a deep dive into who-knows-what. And just like that, a chunk of time is gone, and that feeling of genuine rest or connection I was hoping for? Nowhere to be found.
It’s like we’re chasing this feeling of being informed, connected, or even just entertained, but the phone often gives us the taste of it without the actual substance. We see snippets of other people's lives, get fleeting bursts of information, and maybe even have some quickfire interactions. But does it truly leave us feeling rested, fulfilled, or deeply connected? Often, the answer is a resounding "nope."
For those of us who are neurodivergent, especially those of us with ADHD, this can be even more pronounced. The constant stream of novelty and stimulation on our phones can be incredibly captivating. It can feel like our brains are finally getting the input they crave. But this can also lead to hyperfocusing on the screen, making it even harder to step away and engage in activities that would actually be restorative.
And for Autistic folks, the predictability and control offered by our phones can be a real draw, especially in overwhelming social situations. It can feel like a safe space. However, just like with the illusion of connection, relying too heavily on this digital comfort zone can sometimes inadvertently keep us from the kinds of real-world interactions that can be genuinely fulfilling, even if they feel a bit daunting sometimes.
So, what’s the takeaway here? I’m not saying throw your phone in a lake (though sometimes the urge is real!). But maybe we can start to be a little more aware of the "popcorn illusion." Are we reaching for our phones because we genuinely need something, or is it just a habit, a way to fill a void that it can't actually fill?
Here are a few things I’ve been trying (and trust me, it’s a work in progress!):
Intentional Check-Ins: Instead of mindlessly grabbing my phone, I try to ask myself why I’m picking it up. What am I hoping to get out of it?
Time Boundaries: Setting specific times for checking messages or social media can help prevent the endless scroll. Even using built-in timers can be surprisingly effective.
Finding "Nutritious" Alternatives: What activities actually leave you feeling genuinely rested, connected, or fulfilled? Maybe it’s reading a book, going for a walk, spending time with a loved one (in person!), or engaging in a hobby. Let’s try to sprinkle more of those "nutritious" activities into our day.
Noticing the Aftermath: How do you feel after spending a significant amount of time on your phone? Do you feel refreshed and connected, or drained and a little empty? Paying attention to this can be a big motivator for change.
Just like a whole bag of popcorn might leave you feeling a bit…meh, endless scrolling can leave us feeling the same way. Let’s try to be a bit more mindful about what we’re consuming and make sure we’re also getting the "nutrients" we truly need for our well-being.
First published on Sam’s SubStack
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