And how to deal with each.
Dr. Anderson recommends advocating for a new work setup if doing so feels safe and feasible. Ask to continue working remotely if you like doing it and can make a good case for it productivity-wise. Or consider creating an alternative working space with people that you know and trust, away from people who are aggressors to you at work if at all possible.
Understanding why you scroll in the first place can also make it easier to stop. “For some, there can be a desire to check for reassurance or for avoidance of emotions like fear or guilt,” Huminski notes. “Sitting with the emotions, honoring where they are coming from, and potentially considering a useful action step can lead to connection and prevent compulsive acts like constant checking.
Of course, employers can be supportive and still have goals for their employees. “[A manager can] expect excellence while recognizing there are multiple ways to achieve it,” Dr. Fallin says. This might mean allowing for flexibility in schedules and work styles, for example, depending on each person’s wants and needs. It’s also important to define what productivity really means and looks like.
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