A fresh wave of research and practical advice is emerging for those hoping to swap the comfort of phone scrolling for the energizing benefits of physical movement—a trend with urgent relevance for Thais of all ages as smartphone use, sedentary work and study, and stressful news cycles become daily realities. According to clinical psychologist Dr. Diana Hill and movement specialist Katy Bowman, co-authors of “I Know I Should Exercise But… 44 Reasons We Don’t Move and How to Get Over Them,” habitual screen use—especially when we’re stressed or tired—can subtly trap us in cycles of fleeting dopamine rewards, leaving us craving ever more screen time and less inclined to break out for a walk, a stretch, or a dance session. But their message, backed by findings in neuroscience and behavioral therapy, is hopeful: with practice and a few novel strategies, it is possible to retrain your brain to yearn for movement instead of another scroll through Facebook or TikTok (full report: KCBX/NPR).
Why does this matter? Across Thailand—much like the rest of the world—epidemic levels of sedentary behavior, exacerbated by digital lifestyles, are tied to higher risks of obesity, heart disease, mental health struggles, and shrinking attention spans in children and adults alike. In a country where the average teen spends over five hours daily on devices for non-school activities (Thansettakij), policymakers and parents are searching for evidence-based solutions to tip the balance back toward healthy, active living—a priority echoing Ministry of Public Health campaigns such as “Active 60 Minutes” and the Health Promotion Foundation’s efforts to design walkable Thai communities.
Central to Dr. Hill and Ms. Bowman’s strategy is an understanding of how our brains respond differently to screens versus movement. While a burst of online activity gives us quick hits of dopamine—the same neurotransmitter linked to addiction and reinforcement—those spikes are brief, and dopamine levels can actually drop below their baseline, leading to withdrawal-like feelings and another craving cycle (NPR). Physical movement, on the other hand, releases mood-boosting hormones and endorphins more gradually and sustainably, countering stress and boosting creativity, focus, and energy. But the trick, as their research and clinical work highlight, is to make movement as psychologically rewarding and accessible as picking up your phone.
Their six-step plan draws from Acceptance and Commitment Therapy (ACT), a form of psychotherapy shown in studies—including Meta-Analysis, PubMed—to enhance psychological flexibility and break habitual patterns. The cornerstone is “urge surfing”: when you feel compelled to grab your phone, pause and acknowledge the craving without immediately acting on it. This mindfulness tactic, first developed to curb substance addiction, helps you ‘ride out’ the urge and build mental resilience. According to Dr. Hill, “Every urge you surf you train your brain to get better at tolerating discomfort—the precursor to getting yourself to move.”
The plan is practical: while you surf the urge, do a quick stretch, squat, or even a dance—activating muscles and substituting an active pleasure for a digital one. Then, savor the positive feelings you notice, from tension relief to the simple joy of movement. Changing up routines also hacks your brain’s desire for novelty: take a new walking route, try a fresh sport, or add ‘micro-challenges’ like squats or pushups along your daily commute.
Dr. Hill and Ms. Bowman also urge a reframing of values: instead of using screen time as a way to escape or manage anxiety about world issues, channel these feelings into compassionate action—volunteer physically, join community projects like gardening, or make movement the medium for activism and connection. “Transforming the heaviness of the world into physical action helps you feel less powerless,” they explain (original KCBX/NPR article).
For those worried about missing important news updates, the duo suggests ’taking the news to go.’ That means listening to longer-form, enriching podcasts or news discussions while walking or cycling outdoors, literally making the act of ‘staying informed’ a moving, mind-clearing experience rather than a sedentary one.
Expert reaction is aligned with the evidence. According to Bangkok-based psychologist Dr. Naruemon Pattharasirichot, “Thais are not immune to the dual temptations of digital media and comfort, especially our youth. Psychological flexibility, as outlined by ACT, empowers individuals to make value-driven choices, which resonates with existing Buddhist mindfulness traditions in Thai society.” Local sports scientist Professor Anurak Srisakorn adds, “Making movement part of daily rituals, even in very short bursts, has a compounding effect on both mental and physical health. Community and family support are important—do activities together, make it fun.”
How could this shift happen in Thailand, where krating daeng (energy drinks) and screen-based work or study seem almost inseparable from modern life? Culturally, Thailand has rich traditions of group exercise—like luk thung aerobic dances in parks, community-run fun runs, and school sports days. Modernizing these as ‘movement breaks’ in offices, homes, and schools—perhaps following models like the Japanese ‘rajio taiso’ morning exercise—could reinforce such habits across generations. Likewise, Buddhist principles of mindfulness and self-awareness mesh naturally with the ‘urge surfing’ approach.
Looking ahead, the impact could be profound. Reducing screen time while boosting enjoyable, value-driven movement might help curb not only rising physical illnesses like diabetes and heart disease, but also address growing concerns about loneliness, depression, and digital addiction among Thai young people. Research in the Journal of Behavioral Medicine suggests that even small increases in ‘incidental activity’—stretching, household chores, playful dance—are enough to elevate mood and reduce anxiety, with benefits felt even after just a week.
So what can Thai readers do, starting today? Notice your next urge to scroll—pause, breathe, and try a simple urge surfing exercise. While riding out the craving, do a few stretches or dance to your favorite Thai pop song. Make a walking or activity date with family or friends—change up your route to keep things interesting. And if you’re glued to alarming news, find a way to turn that concern into positive, physical action in your community, whether through environmental volunteering or active advocacy walks. Consider blending old traditions—like temple grounds walking meditation—with new music or technology, keeping the experience both energizing and culturally grounded. Ultimately, the advice is clear: make movement not a chore, but a cherished part of your day, and let your brain naturally crave it—just as much as your favorite app.
For ongoing guidance, look to local public health campaigns, schools, and digital wellness programs, or start your own movement challenge at work or home. The rewards—in energy, mood, and mental clarity—are just a stretch away.
Sources:
- KCBX (NPR) - Here’s how to retrain your brain to crave movement more than screen time
- NPR: How to retrain your brain to crave exercise more than screen time
- Meta-Analysis on ACT for Health Behavior Change, PubMed
- Thansettakij: Thai children’s digital screen time
- Journal of Behavioral Medicine: Incidental activity and mood