Cover illustration by Madison Bishop
Tiktok, time's up!
By Kate Barker
A few years ago, when I was wondering what clothes to buy for a vacation, I immediately opened TikTok for outfit ideas and suggested websites. But as my For You Page appeared, a relatable video popped up, and instead of clicking the search bar for “vacation clothes,” I found myself double-tapping and laughing. I checked the comment section and scrolled through response after response. Closing the comment section, I scrolled to the next video. Then the next. And the next. By the time I realized what I was doing, at least 30 minutes had disappeared in a mindless scroll, and I couldn’t remember why I even opened my phone in the first place. Occurrences like these over the four years I had TikTok made me realize how addicted I was to the app. It became a habit to scroll when I was bored, when I needed a break, whenever I opened my phone or even when I was with friends. I had no accountability for all the time I spent scrolling, other than the slightly mystified feeling after, when I’d ask, “How did I just waste an entire hour on my phone?” It was always the hardest to stay off TikTok during summer break, when I had extra free time. So, last summer, finally fed up trying to stay offline, I deleted TikTok. Now, nine months without TikTok later, I feel much more present in my everyday life. I have more time for things that actually make me happy. With my free time, instead of scrolling, I’ll read, do my homework, hang out with friends or complete my daily to-do list. I feel in control of my life and time, whereas when I was addicted to TikTok, I felt like so much of my life was sucked away scrolling. TikTok was always a bigger problem for me than Instagram or YouTube because of its instant short-form style. No other social media app hooked me as quickly as TikTok, because its algorithm always had me saying, “Just one more video and then I’ll close the app.” But one video would turn into ten, and then 20. I had to acknowledge that my TikTok addiction was stronger than other social media apps, so I decided to delete the app altogether. Since deleting TikTok, another benefit I’ve seen directly correlated to having more free time is a lower screentime. Without TikTok, I’m often bored when I go on my phone. I enjoy chatting with my friends and scrolling through Instagram posts, but I no longer get that instant dopamine from scrolling on TikTok. Since I get tired of my phone quicker now, I’ll pick up my book or watch a movie with real substance instead. It’s freeing to take back control of your time and headspace, and I found that freedom by deleting TikTok. It’s not all perfect, though; there have been times when I desperately wanted to redownload the app. Sometimes I wish I could watch my friends’ videos, stay updated on niche trends and search for food or activity recommendations through the click of one app. And even after deleting TikTok to quit my short-form video habit, sometimes I still end up scrolling, just on Instagram reels instead. Nonetheless, I advocate that everyone should try to live with a little less TikTok. My advice to people who want to quit scrolling is to start small. Start by using a screen time app like Opal to block TikTok for a few hours every day. Even when you encounter the limit and decide to use a password to bypass it, the action still makes you conscious of every time you override your screen time. Another option could be to buy a Brick, a small square device that syncs with an app on your phone, allowing you to block certain apps. When you activate the Brick, your selected apps, like TikTok, cannot be opened unless you physically tap your phone to the Brick. The Brick device works well if you put it in a different room while you’re studying or trying to sleep because instead of quickly overriding screen time, you have to stand up, walk into the next room and pick up the Brick to access your apps. But if you get tired of shorter-term solutions as I did and you’re sick of TikTok controlling your time, consider deleting it — even just for a few days — and see how you feel without it. I’ve seen my habits and life improve in small, but meaningful, ways since deleting TikTok. And if I did it, trust that it’s possible to end your TikTok addiction, too.
Illustration by Madison Bishop
The attention trap of social media
By Annalise Horn
Behind every swipe is a system built to hold users attention. This interactive infographic explores how Tiktok, Instagram, Snapchat and YouTube use behaviorial design, data collection and engaging features to shape what users see and what can make logging off feel harder than it seems.
To view the interactive infographic, click here
When likes and comments become a need to fit in
By Logan Schneidewind
It starts as something small. You post a photo, maybe a sunset from Hawaii, a group picture with friends or just a moment you want to share. At first, it feels harmless. You tell yourself you won’t check your phone. You’ll just let it sit. But within minutes, there’s a pull you can’t ignore. You open the app. Just to look once. Then again…and again. This cycle isn’t just a habit, it's something closer to addiction. Social media platforms like Instagram are designed to reward us. Every like, comment and notification acts as a small burst of validation. Psychologically, these bursts trigger our dopamine reaction, the same chemical involved in other forms of addiction. The unpredictability of never knowing how many likes or comments you’ll get makes it even more anxiety provoking, which means the dopamine hits will be larger. It's the same principle that keeps people pulling slot machines. This possibility of reward keeps you hooked. Junior Emily Muller explains how this impulse starts getting out of hand when she posts on instagram. “I’ll post something and tell myself I'm not going to check it,” Emily Muller said. “But then I start to wonder who has seen it, how many comments I have, and then my mind just goes into a spiral.”
“I’ll post something and tell myself I'm not going to check it,” Emily Muller said. “But then I start to wonder who has seen it, how many comments I have, and then my mind just goes into a spiral.”
What makes this especially powerful is how personal it feels. A post isn’t just a random photo. It’s raw footage of your life. So when people engage with it, it can feel like they are validating you as a person. And when engagement is lower than expected, it can lead to overthinking. “Why didn’t more people comment,” “Did I post this at the wrong time,” “Who even are my friends?” That's where the problem depends, it stops being about sharing a moment from your life, and starts being a competition of how many comments you have compared to other people who you may not even know. Julie Muller, mother of Emily Muller, shows the impact on Emily Muller of social media through her eyes. “It feels like she isn't just using social media for fun anymore,” Julie Muller said. “Teenagers are constantly checking their phones, and it's difficult to watch how much their sense of self depends on others' approval. Their mood can shift instantly based on what's happening on a screen, when in reality, it's just an app at the end of the day.” Even when we recognize the pattern, breaking it is difficult. You might tell yourself, “I won’t check my phone for the next hour,” but curiosity builds. How many comments do I have now? That tension creates a loop of anticipation, and releasing it, sucking you back into the app over and over again. Over time, this constant checking can affect more than just your screen time. It increases anxiety, lowers self esteem and shifts your focus away from real life. A 2024 study, done by Harvard University, reports that teens' anxiety says social media creates more worries about social standing, specifically notes that teens feel pressure to get likes and comments on their posts. The funny thing about it all is that what started as a way to connect with others can slowly disconnect you from yourself. Breaking this cycle is hard for people to do, because social media is a gateway drug. But you can start to set more disciplined boundaries for yourself, like limiting how often you check notifications or turning off like counts, which can all help reduce the pull. It's most important to remind yourself, a moment is still meaningful, even if no one double taps it.
Psychological effects of the colors of social media
Scroll, stress, repeat: Why doomscrolling happens, and how to break the cycle
By Hayden Martay
It begins with a “break.” A quick scroll between homework assignments or before bed. But for many teens, that “quick scroll break” can turn into hours of consuming emotionally-charged social media content and putting the phone away becomes harder to control. The term coined to describe this phenomenon is called doomscrolling. According to Merriam-Webster, the definition of doomscrolling is “to spend excessive time scrolling through online content (especially news) that makes one feel sad, anxious, angry, etc.” While it may feel like staying informed, the effects can be harmful. In 2012, research conducted by the Harvard Business Review discovered that “Individuals who watched just three minutes of negative news in the morning had a whopping 27 percent greater likelihood of reporting their day as unhappy six to eight hours later compared to the positive condition.” This suggests that even brief exposure to negative content can have lasting effects throughout the day. If people are more drawn to content that releases dopamine, why do people feel drawn to watch negative content? The reason it is so addictive comes down to how human evolution has kept survival elements in their psychology. According to Nationwide Children's, “Your brain is designed to zero in on danger, even if it’s on a glowing screen instead of in a jungle.” Similarly, UC San Diego Today highlighted that “[n]egative images and news tend to spark more brain activity than positive information. Historically, being alert to dangers like predators or conflict meant a better chance of survival.” Additionally the article states that, “Bad news grabs and holds our attention more strongly than good news…” This highlights how negative content is harder to ignore and more likely to keep users glued to their screens. While doomscrolling affects all age groups, teens may be especially vulnerable due to the amount of time spent online. Research conducted by Gallup, found that the average teen spends five hours per day on social media. With that level of prolonged exposure, the chances of encountering and engaging with content increase significantly, making it easier to fall into extended scrolling habits. So how do teens break this cycle of doomscrolling? Here are five tips from different institutes that can help break unhealthy habits:
- “Turn off push notifications: Turning off instant alerts for social media or news apps can give you a break from anxiety-provoking information,” The Mental Health Institute suggests.
- “The 80/20 rule: Aim for 80 percent of screen time to be dedicated to educational, enriching or creative content. The other 20 percent can be reserved for lighter, more entertaining content,” Nationwide Children’s states.
- “Set a Time Limit: While it's normal to want to stay informed, keep from entering the ‘doomscrolling’ by limiting time spent scrolling to only 20 minutes,” Social Mental Health highlights.
- “Unfollow the worst offenders: Audit your social media feed and unfollow or mute accounts that make you feel upset,” Calm emphasizes.
- “Engage with positive content: Doomscrolling often occurs when we become fixated on controversial and/or negative-aligned news stories. Instead, take the time to phase this type of content out by incorporating more positive social media channels,” Health Assured claims.
While doomscrolling may feel unavoidable in a world driven by constant updates, it is not impossible to manage. Small, intentional changes such as limiting screen time or being more mindful of the content consumed, can help break the cycle. For teens who spend hours in the digital world, practicing healthy habits can help break away from an endless cycle of addiction, while also improving mood and overall well-being.
Illustration by Paloma Nacamuli
Social media addiction cycle
The best methods to limiting screentime
By Adriella Marcus
The science It has become common knowledge that many teens have addictions to their phones. However, there are still many strategies that can help to reduce screen time. Grayscale The first method is using a greyscale setting. A study published by Springer Nature Link in 2021 found that the use of greyscale phone settings reduced the screentime by an average of 21.6 minutes. The study states that “Bright colors are gratifying to smartphone users, resulting in more time being spent on smartphones.” No phone in bed One negative effect of phone use is lack of sleep, and this can be addressed by stopping phone use while in bed. A 2023 study by Kheirinejad et al. found that smartphone use doesn't affect sleep unless it occurs while the user is in bed. This is because phones mostly affect sleep due to the blue light exposure right before bed and the brain's association between the phone and the bed. For good sleep hygiene the bed must solely be a place of sleep. Stop notifications A third study by Kushlev et al. found that one of the main reasons people pick up their phone is because of notifications. If a user reduces notifications by putting their phone on “Do Not Disturb” or using another focus mode, it can reduce the amount of phone pickups as well as the negative psychological effects that come along with it. An additional benefit is that by using features that come with the iPhone, like “Do Not Disturb” or silencing the ringer, people can reduce distracted driving. Meditation Excessive phone use can also be a result of underlying mental health problems such as depression and anxiety. When this is the case, meditation can assist with underlying mental health problems and ultimately reduce phone use. Rearrange apps The last strategy is to rearrange apps. According to Kondo this works because fingers often navigate to the apps that are opened most through muscle memory, and those are often also the apps that are most addictive. Review I tried all of these methods for a period of between two days and a week. Some methods like rearranging apps had immediate effects and took less time to test while others such as no phone in bed took longer to have impacts. Greyscale I found the greyscale option to be most realistic and effective. It made my phone less exciting and it became rare for me to doomscroll because I wasn’t as invested in the videos. I additionally used Snapchat less because it was harder to send pictures to others when you can only see te black and white version. I was still able to use all the necessary functions of my phone but the greyscale prevented me from wanting to scroll or use more addictive apps. No phone in bed As far as the strategy of leaving my phone outside of my bedroom went, I found it was an effective way to improve both my sleep quality and time off my phone. Sometimes, I say “I’m going to bed” and check my phone, but before I know it an hour will go by. This method prevented that from happening and increased my amount of sleep by around 30 minutes a night. Although many people use their phones as an alarm, buying an alarm clock can easily solve that problem. Stop notifications Decreasing notifications was only effective in certain situations. When I had other things to do, the decreased notifications stopped me from being distracted from my phone. However, I noticed that when I wasn’t preoccupied or when I was waiting for a text I would check my phone more often than normal because I had to open it in order to see if I received any notifications. I think this method is good to use while doing homework or trying to sleep but isn’t as effective during social events or while waiting for a message. Mediation Meditation is more helpful after you practice it for a very long time, and because I was only able to test this method for a week, I can’t speak much to its total effectiveness. However, it was nice to have a chance to pause and relax each day without my phone which is why I will continue to meditate and I recommend others to try meditation as well. Rearrange apps Rearranging apps worked well because I often open my phone to use the calculator, but somehow find myself navigating to social media instead without even realizing it. Rearranging apps stops this from happening because in order to use social media, I had to search for each app which made me pause before opening it. This was often enough time for me to remember what I was actually on my phone for, instead of automatically opening the app.
Photo by Adriella Marcus
Tamalpais Union High School District board of trustee's opinions on phone addiction
To view the interactive infographic, click here
Our screens are escapes
By Alex Atherton
In a Chicago hotel over spring break, I found myself in a stressful situation. On the way to my room after dinner, I was left alone in the elevator with three kind-seeming elderly strangers. Facing the risk of a friendly conversation breaking out, I decided to pull out the travel-sized comfort zone in my pocket: my phone. This is a common story. Whether when unexpectedly seeing ex-partners in public or when camping in the corner at parties, we, as teenagers, constantly look to escape uncomfortable social situations through the screens in our pockets. A 2018 Pew Research survey found that 43 percent of teenagers use their phones to avoid interacting with other people. This is a statistic whose validity could be confirmed by anyone who has walked Redwood’s hallways. While harmless at face value, this digital escapism is limiting our potential both socially and personally. Technology has become a crutch we lean on in uncomfortable situations that once created personal growth, and we’re starting to forget how to walk without it. In a 2014 study by researcher Jean M. Twenge, it was found that children who abstained from screens for five days “showed significant improvement in their ability to recognize nonverbal emotional cues.” In essence, the more we read screens, the less we can read others. Understanding of emotional cues, verbal or not, is vital to conversation, which makes its loss at the hands of digital technology a dangerous prospect for our social lives. Just as it handicaps our social skills, technology is harming our ability to be productive. In a 2017 study, researcher Christian Montag asked hundreds of anonymous respondents to provide him with data on their screen usage and work habits. After cross-referencing the data, a correlation (shockingly) emerged between smartphone use and declining productivity. The word “productivity” likely brings to mind images of students hunching over desks to grind out pages of homework, but investing time into beloved passions is as much “productivity” as studying is. Practicing our passions is a steroid for personal growth. When we do so we build valuable skills and opportunities, create a sense of fulfillment and, most importantly, feel great. Enjoying our passions triggers massive rushes of dopamine that are hard to match; or at least they were until phones first hit the scenes. Our phones don’t bring us the same fulfillment as our passions, but they do provide the same dopamine rush that our brains are chemically wired to love. This rush has tricked our brains into replacing passions, fulfilling, productive sources of dopamine, with the more easily available yet unfulfilling source that is phones. Getting dopamine with the literal swipe of a finger has become much more appealing to our brains than investing time into passions for delayed gratification. The ease of accessing reward chemicals through phones has made their usage skyrocket. According to Harmony Hit, a health data management firm, in 2025, Americans spent an average of five hours and 16 minutes a day, or 78.5 days per year on screens, a 16 percent increase from 2024. If you maintain this average every day, by the end of your life you will spend 12 years on your phone. 12 years that could’ve been spent practicing passions or learning new skills. According to the U.S. Foreign Service Institute, becoming fluent in a new romance language takes 600 hours, or six months of dedicated practice. That’s less than 0.5 percent of the time you’ll spend on your phone according to Harmony Hit’s numbers. Getting a PhD in a field you’re passionate about takes an estimated 10,000 hours, that’s just a little over eight percent of those twelve years. You and I both have more than enough time to pursue our passions and dreams, as long as we use it wisely. While this statistic might make you feel guilty, don’t blame yourself, blame your phone, no, really. In a March 2026 civil suit, a California jury found social media giants Meta, (which owns Facebook and Instagram) and Google (which owns YouTube), liable for the anxiety and depression of the plaintiff, a social media addict, and for good reason. According to Psychology Today, social media is designed to be addictive, running on algorithms that, like slot machines, give you random dopamine inducing results each time you indulge in them. Also like slot machines, ending addiction to them is challenging due to their impact on the dopamine cycle. According to the Jacob's Ladder Group, excessive screen time can desensitize reward pathways (the pathways in the brain that deliver dopamine) making the brain need more and screen use to achieve the same effects over time. This makes it challenging to quit, as the brain is wired to need excessive amounts of dopamine, making daily, unstimulated life difficult without the same level of screen use. While challenging to quit, addiction to these complicated algorithms has a surprisingly simple solution: not using them. Instead of taking the phone-paved yellow brick road to your much-needed dopamine, choose the uncomfortable one. Even if difficult, try indulging in your passions or practicing skills for the five hours and sixteen minutes each day that you’d otherwise spend scrolling. This provides the same fix of dopamine with a side of fulfillment and growth. Pick up that dusty guitar in the corner of your room, and talk to those elderly strangers in the elevator. Who knows, maybe a friendly conversation might break out.
How Redwood students would feel a week without their phone...in one word
Do students feel in control of their tech usage?
To view the interactive infographic, click here
By Lauren Ellington and Lucy Levine