Is Scrolling a Natural Habit? Here's How to Stay Mindful in a Hyperconnected World

Understanding the Modern Crisis of Stress and Burnout

Feeling stretched thin, overwhelmed, or mentally drained is a common experience in today’s fast-paced world. With the rise of 24/7 connectivity, social media, and the pressure to constantly perform, it's no surprise that many people are running on empty. The internet, AI, and digital platforms have made us more connected than ever, but this constant access comes with its own set of challenges. From endless news updates to after-hours work emails and endless scrolling through social media, we're bombarded with stimuli that can lead to stress and feelings of isolation.

So why do so many people feel stressed and lonely despite being more connected than ever? Experts suggest that toxic resilience and hustle culture may be contributing factors. On a recent episode of Real Pod, host Victoria Garrick Browne spoke with Dr. Aditi Nerurkar, a Harvard physician and stress expert, about burnout, mental bandwidth, and the reasons behind widespread mental exhaustion. Dr. Nerurkar, author of The 5 Resets and a regular on The Today Show, also discussed how multitasking might not be as effective as people believe. Here’s how you can reset your brain and body for less stress and more peace.

The Two Types of Stress: Adaptive vs. Maladaptive

Not all stress is the same. According to Dr. Nerurkar, there are two main types: adaptive stress and maladaptive stress. Adaptive stress is the kind that helps you grow and move forward, such as the challenge of learning a new skill or meeting a deadline. Maladaptive stress, on the other hand, is harmful and can interfere with your ability to function, leading to issues like insomnia, anxiety, and depression.

Statistics show that 70% of people are dealing with burnout and stress, and the rates of burnout have never been higher. This is a widespread issue that affects individuals across different walks of life. But what exactly is causing this increase in stress?

The Lingering Effects of the Pandemic

One significant factor is the ongoing impact of the COVID-19 pandemic. Even though headlines suggest that the crisis is over, the mental health effects are still being felt. Dr. Nerurkar explains that the pandemic created a lot of pent-up emotions—like the stress of lockdowns, the fear of illness, and the anxiety around basic necessities. When people emerged from those experiences, they found that their emotional reservoir had been depleted.

Dr. Nerurkar notes that during periods of acute stress, people often manage to keep things together. However, once the stress subsides, the emotional weight can come crashing down. This delayed stress is a real phenomenon, and it can leave people feeling worse now than they did during the height of the pandemic. The key to overcoming this is to go through the process, which ultimately leads to a return of energy and excitement.

The Problem with Toxic Resilience

Another factor contributing to stress is the way society equates worth with hard work. If you’re juggling impossible standards but still feel like you’re not achieving enough, it could be a sign that your idea of resilience is off. True resilience is about adapting, recovering, and growing in the face of challenges. It involves recognizing your limits and understanding the importance of rest and self-compassion.

Toxic resilience, however, is a different concept. It’s the mindset that pushes people to endure discomfort at all costs, prioritizing productivity over well-being. This type of resilience is not sustainable and can lead to burnout and chronic stress.

The Need for Digital Boundaries

In our hyper-connected world, it’s easy to fall into the trap of constant stimulation. Social media often defines a "good life" as one that's always on the go, constantly achieving, and meeting impossible standards. This form of happiness, known as hedonic happiness, is similar to a hamster wheel—always moving, but not necessarily going anywhere meaningful.

Humans are wired for meaning, purpose, and connection. Our brains and bodies need rest, sleep, and time away from screens. Unfortunately, 60% of people experiencing burnout struggle with the inability to disconnect from work, devices, and deadlines. Constantly scrolling through social media can lead to a state Dr. Nerurkar calls “popcorn brain,” where the brain feels overstimulated and overwhelmed.

Creating healthy digital boundaries is essential. This includes turning off devices at night, keeping phones out of the bedroom, and being present when spending time with loved ones.

Tools for Resetting Your Brain and Body

Dr. Nerurkar doesn’t advocate for completely cutting out technology, but she emphasizes the importance of setting healthy boundaries. Technology has its place—it connects us, educates us, and inspires us. However, balance is key.

Here are some tools she recommends for reclaiming groundedness and presence:

• Go to bed at 10 p.m. each night, calling it the “golden hour” for sleep.
• Incorporate daily movement into your routine, even if it’s just a short walk.
• Practice gratitude by writing down five things you’re thankful for each day.
• Lean into your community and build meaningful connections.
• Be kind to yourself. Self-compassion can significantly reduce stress levels.

Final Thoughts

Stress and burnout are serious issues that affect millions of people. However, change is possible. By understanding the nature of stress, setting healthy boundaries, and practicing self-compassion, it’s possible to regain control of your mental and physical well-being. The journey to a more balanced life starts with small, intentional steps.