A growing body of research, highlighted in a new report by NPR, reveals that retraining your brain to crave movement instead of scrolling social media is possible—and may be essential for long-term mental and physical health. This article, based on insights from clinical psychologist and movement specialist authors of the book “I Know I Should Exercise But…”, dives into their latest recommendations for breaking the scrolling cycle and embracing more active habits—a message with powerful implications for Thais grappling with lifestyle changes in the digital era (NPR, 2025).
In a world where stress and fatigue push many to seek comfort in their phones, the seductive pull of touchscreen scrolling has become a modern default. Yet, repeated escapes into social media often backfire, increasing anxiety, compounding sedentary time, and worsening low mood. For Thailand—a country where average daily screen time, especially among youth, has surged past 8 hours for some groups—this habit carries mounting health risks, from rising obesity rates to mental health concerns documented by the Ministry of Public Health and several university studies (Reuters, Journal of Health Research, 2024).
Understanding why screens are so irresistible is key. Social media and news feeds activate the brain’s reward pathways, flooding it briefly with pleasure-inducing dopamine. The letdown when this chemical subsides drives us back for more, according to neuroscientific studies (Harvard Health Publishing, 2021). In contrast, physical activity yields a slower, sustained flow of dopamine along with other neurochemicals that buffer stress, reduce anxiety, alleviate depression, and boost creativity. Far from being merely a calorie-burning activity, movement is a potent natural antidepressant with cognitive benefits confirmed across cultures.
What keeps people glued to their screens despite knowing this? According to psychological research cited in the report, overcoming these deeply ingrained digital habits requires more than motivation; it demands a rewiring of both behavior and mindset—a process rooted in what’s known as psychological flexibility. Acceptance and Commitment Therapy (ACT), a method increasingly popular among local Thai clinics and wellness centers, focuses on teaching people to tolerate discomfort and take action aligned with key life values, even if inner resistance is strong. Practicing “urge surfing,” for example—the simple act of pausing to notice and ride out screen cravings like a wave—has become a popular ACT tool for breaking negative cycles (see Psychology Today, Bangkok Mental Health Center).
During the “surfing” phase, individuals are encouraged to pay close attention to the bodily sensations of craving, resist telling themselves stories of permanent discomfort (“this urge will never end”), and wait for the craving to subside on its own. Every urge successfully surfed strengthens the brain’s capacity for delayed gratification, a skill linked to higher overall well-being (APA, PubMed). This self-mastery can become the foundation for healthier choices, such as opting for movement when stress or boredom strikes.
But retraining the brain isn’t just about willpower. To redirect the urge from scrolling to movement, the report suggests integrating “behavioral stretching”—committing to brief, playful bursts of physical activity, even during the peak of phone craving. This could involve balancing on one leg, doing squats, stretching, or dancing to a favorite Thai song. Research shows that such novelty not only makes the shift more appealing but also delivers disproportionate mood benefits for beginners and people feeling low to start with (NPR, 2025).
Key to success is savoring the pleasure of movement. Just as athletes focus on enjoyment to stave off burnout, ordinary people can train their brains to “want” activities that fuel positive feelings, from the rhythm of a brisk walk around Lumpini Park to family ping-pong matches or impromptu living-room aerobics. Savoring involves consciously noting the joy, sensations, or social connection experienced during and after movement—then mentally replaying these positives, says a lead counselor in Thailand’s Health Behavior Center. With repetition, this rewires the brain’s reward circuits to recognize movement as more satisfying than scrolling.
For Thais, especially in urban centers where familiar routines often lose out to digital distractions, the article recommends adding novelty: changing up walking routes to include scenic temples or bustling local markets, mixing movement with social meetings, or integrating new challenges like carrying groceries from wet markets or playing “takraw” (a traditional Thai sport) with neighbors. This aligns with Thai cultural values of community and innovation, making it easier to replace digital habits with living, breathing movement.
The connection between worry, scrolling, and action is also central. As the NPR report notes, passive consumption of troubling news—often an unconscious motivator for excessive screen time—can be channeled into compassionate, physical responses. Thais concerned about environmental issues, for example, might participate in community gardening, riverside clean-ups, or temple charity walks. Such physically active problem-solving not only offsets doomscrolling’s paralyzing effect but also builds the social bonds that are vital in Thai communities (WHO Thailand, Thai PBS).
Importantly, those who crave both information and movement don’t have to choose; the experts recommend combining the two by queueing up favorite news or educational podcasts and “walking while catching up”—a practice gaining popularity in Bangkok and Chiang Mai. Walking meetings, green spaces, and the timeless Thai tradition of communal movement (from morning exercises in parks to open-air aerobics at city squares) offer blueprints for shifting toward a healthier, less screen-bound culture.
The implications for Thailand’s health and education sectors are profound. As smartphone penetration deepens and hybrid work patterns persist in post-pandemic society, schools and employers may need to design policies and environments that nudge people off screens and into motion. Programs that blend movement breaks with digital lessons, along with public campaigns on psychological flexibility, could help retrain a generation to seek enduring well-being rather than fleeting digital gratification.
Historically, Thai culture has celebrated physicality—from dance-inspired wai rituals to temple festivals and sport—but modernization and tech advances have made sedentary and solitary screen experiences the norm. Bridging this gap will require that families, teachers, and policymakers embrace both digital reality and ancestral wisdom in creatively fostering movement.
Looking ahead, studies predict screen time will continue to rise globally unless intentional changes become mainstream. For Thais, implementing the six-step “movement craving” retraining plan—urge surfing, movement bursts, savoring, shaking up routines, channeling worry into action, and combining news with movement—offers a realistic, culturally relevant blueprint for avoiding the health decline associated with sedentary lifestyles.
The takeaway for Thai readers: Experiment with small, joyful shifts toward movement each day. Try urge surfing when a phone craving strikes, add a new element to your walk, or join a local movement challenge. Parents and teachers can encourage screen breaks filled with traditional games or group activities, reinforcing the Thai value of sanuk (fun) as a natural motivator. For those worried about the world, take movement as both remedy and resistance. By making movement more rewarding than scrolling, you reinforce both body and spirit for a healthier, more fulfilling life.
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