Replace Scrolling Addiction with Learning About Sex: Expert-Backed Tips

Are you trapped in a cycle of mindless scrolling? You're not alone. One effective way to break free is to replace scrolling addiction with learning about sex. So, instead of spiraling through endless TikToks and social media feeds on your cell phone, try bite-sized sex education — podcasts, quick reads, and short summaries — as a way to feel more connected in your relationship.

With Headway's library of summaries, you can easily optimize your phone usage and turn your scrolling dependency from a bad habit into a smart learning tool. From Esther Perel's 'Mating in Captivity' to Ian Kerner's 'She Comes First,' you'll get summaries of over 1700+ relationship books and sex guides. Make your next scroll count! 

Top 5 hacks to stop doomscrolling and start learning about sex

Here's a quick summary of how to replace scrolling addiction with learning about sex:

• Set clear time limits: Restrict phone use to avoid endless scrolling.

• Transform your habits: Track your phone use and prioritize self-care.

• Integrate learning daily: Use Headway summaries to replace idle scrolling time.

• Use a digital detox: Replace screen time with real-life activities.

• Start small and stay consistent: Swap short bursts of scrolling for productive learning.

Keep reading for more helpful tips and practical exercises!

Best sex and relationship books to replace scrolling addiction

Scrolling addiction occurs when our brains crave constant dopamine hits from new content. So why not consume educational content instead and break free from scrolling by learning about sex and relationships? 

These experts offer practical insights on desire, sexual stamina, connection, and deep love you can use to overcome mindless scrolling.

1. 'Mating in Captivity' by Esther Perel

In 'Mating in Captivity,' Esther Perel shows how to keep the spark alive in your relationships. The psychotherapist explains that intimacy and desire don't rely on routine but on mystery and the ability to balance closeness with autonomy.

Key insights on sex and relationships:

• Desire vs. intimacy: Perel explains how desire often fades when emotional closeness increases too much in relationships.

• Reigniting passion: Practical tips for couples who feel disconnected sexually but still have a loving relationship.

• Breaking the "good girl/bad girl" dichotomy: How societal pressures affect sexual desire and how to break free from them.

Practical exercises:

1. The erotic imagination exercise: Perel suggests that couples play with fantasy and erotic imagination, even when they are in long-term relationships. Set aside time to discuss what excites you beyond your daily routines.

2. Create space: Try to spend time apart from your partner with only your interests or activities — sometimes, absence helps rekindle desire.

2. 'He Comes Next' by Ian Kerner

Sex therapist and bestselling author Dr. Ian Kerner's book 'He Comes Next' gives practical advice to women who want their male partners to last longer in bed. Kerner focuses on how women can take the lead in the bedroom and engage in more satisfying sexual experiences.

Key insights on sex and relationships:

• Understanding male desire: Kerner addresses male sexual psychology and how women can respond to their partner's sexual needs.

• The role of communication: How effective communication leads to a more fulfilling relationship.

Practical exercises:

1. The orgasm checklist: Create a special checklist to discuss sexual satisfaction with your partner.

2. Explore your fantasies: Talk about your preferences in bed with your loved one to understand each other's needs.

3. 'She Comes First' by Ian Kerner

'She Comes First' educates men on female pleasure. Kerner discusses oral sex and mutual exploration as key aspects of a fulfilling relationship.

Key insights on sex and relationships:

• The power of pleasure: Make sure your partner enjoys themselves first for a more satisfying connection.

• Female anatomy explained: Knowing how female anatomy works helps men improve the experience for both partners.

Practical exercises:

1. The foreplay hour: Plan a date night where foreplay takes center stage. Experiment with touching and discover what excites your partner outside of typical sexual activities.

2. The communication drill: Discuss your sexual preferences with your partner. Ask them what they like or dislike during oral sex to create a more personalized experience.

4. 'Hold Me Tight' by Dr. Sue Johnson

Dr. Sue Johnson is a clinical psychologist and developer of Emotionally Focused Therapy (EFT), which focuses on the emotional bond between couples. Her work 'Hold Me Tight' is a guide to creating secure emotional bonds in relationships. It offers seven conversations that can transform how you and your partner connect emotionally.

Key insights on sex and relationships:

• Attachment theory: Dr. Johnson applies attachment theory to intimate relationships, showing how our emotional needs impact sexual desire and connection.

• Safe conversations: The book teaches couples how to have emotionally safe conversations that foster closeness and intimacy, both emotionally and sexually.

Practical exercises:

1. The seven conversations: Try the seven conversations Dr. Johnson outlines with your partner. They will help you create emotional safety and foster open communication about your needs.

2. Revisit past conflicts: Take time to reflect on past arguments. Ask your partner how they felt during those moments, and communicate your feelings.

5. 'The Vagina Bible' by Dr. Jen Gunter 

Dr. Jen Gunter is an obstetrician-gynecologist and a leading advocate for women's health and sexual education. Her book 'The Vagina Bible' will guide you to female anatomy, intimate health, and sexual well-being.

Key insights on sex and relationships:

• Anatomy demystified: Gunter clears up common myths about women's bodies and sexual health, providing science-backed information.

• Self-care and pleasure: The book discusses menstrual health, lubrication, and pleasure, helping women feel more empowered in their bodies.

Practical exercises:

1. The anatomy of self-exploration: Gunter suggests that women spend time understanding their anatomy through self-exploration, helping them communicate their needs more confidently in relationships.

2. Tracking your health: Track changes in your body or sexual health and bring this up during checkups to see what's normal for you.

6. 'The 5 Love Languages' by Gary Chapman

Gary Chapman is a marriage counselor and author who developed the concept of the "love languages" to help partners express love in a way that resonates with each other. 'The 5 Love Languages' introduces the idea that everyone has a primary "love language" — a person’s preferred way of expressing and receiving love. The five languages are Words of Affirmation, Acts of Service, Receiving Gifts, Quality Time, and Physical Touch.

Key insights on sex and relationships:

• Love languages and intimacy: Reading your partner's love language helps foster emotional closeness, which in turn enhances sexual intimacy.

• Relationship building: Chapman provides insights on how to speak your partner's love language to build a deeper, more connected relationship.

Practical exercises:

1. Identify your love languages: Take the quiz in the book to determine your love language and share it with your partner. Use this information to express affection in ways they'll appreciate.

2. Physical touch rituals: If physical touch is your partner's love language, create regular routines, such as holding hands, hugging, or cuddling, to maintain a physical bond.

7. 'Dollars and Sex' by Marina Adshade

Dr. Marina Adshade's book 'Dollars and Sex' explores how financial decisions and economic forces influence romantic relationships and sexual behavior.

Key insights on sex and relationships:

• Money and relationships: Adshade examines how financial power and resources affect sexual selection and relationship dynamics.

• Mating markets: Economics and its role in attraction, choice, and commitment in relationships.

Practical exercises:

1. Financial transparency exercise: Talk about money with your partner. Understanding each other's financial backgrounds can lower stress and help you set common goals.

2. Explore economic dynamics in your relationship: Reflect on how money has influenced your choices and how it affects your connection with your partner.

Get the full summaries of these bestsellers on the Headway app and replace social media addiction with a new learning habit!

How to overcome phone addiction: Three practical steps

Breaking the cycle of phone addiction starts with self-awareness and a commitment to change. These three steps will help you out!

1. Set clear time limits

Limiting the amount of time spent on phone use will help you stop endless scrolling. Instead of reaching for your phone out of habit, try replacing scrolling with activities that support your personal development and well-being.

Practice "digital detox" days with a favorite book or outdoor workout. These routine actions will help you enjoy real-life experiences.

2. Change your smartphone habits

Set clear goals for your phone use and keep track of your progress. This practice will keep your motivation high as you reduce mindless scrolling. Make self-care a priority. Regular exercise and meditation will help you feel more balanced and less dependent on your phone.

3. Integrate learning into your daily routine

Integrating learning into your daily routine can turn otherwise unproductive time into opportunities for personal growth. Allocating specific times for learning, such as before night or after waking up, helps establish a consistent habit that can improve sleep quality and feel good throughout the day. 

Schedule small learning sessions with Headway summaries and expand your knowledge about sex, relationships, and psychology. Stop scrolling and start embracing healthier habits. 

As you maintain these new behaviors, you may begin to feel joy, peace, and a renewed sense of presence in your daily life.

Why you're hooked on scrolling (and what it costs you)

Scrolling addiction is the compulsive use of digital devices driven by dopamine rewards from new content. It creates short-term satisfaction but can lead to attention fatigue, anxiety, and even loneliness. 

As a result, scrolling through your social media feed becomes a daily habit that eats up more of your time than you think. According to Pew Research, the average person spends 2–3+ hours daily on social media. Here's the mechanism behind your need to tap on your phone screen and its long-term effects.

The science behind mindless scrolling: Dopamine addiction and its effects

The root of mindless scrolling addiction lies in what our brain craves for a dopamine hit. Every time you scroll through social media, your brain's dopamine release creates a rewarding feeling that reinforces this addictive behavior. 

Such rewards as likes, notifications, and new followers provide temporary validation but can also increase anxiety, stress, and depression. Social media apps often exploit your desire for new experiences, making you more susceptible to addictive behaviors. 

Doomscrolling, a specific form of scrolling addiction, occurs when you seek out negative information, often motivated by uncertainty. Algorithms on social media platforms further exploit this negativity bias, keeping you hooked on harmful content.

Factors contributing to this phone addiction include:

• Exposure to blue light

• Engaging app designs

• The quest for peer affirmation 

Detecting these signs is the first step toward breaking free from the cycle of addiction and reclaiming control over your mental health.

The consequences of excessive scrolling

Is excessive scrolling a part of your daily life? If so, you may underestimate its impact on your mental and physical health. Mindless scrolling through social media apps can quickly turn into endless scrolling, trapping you in an addictive behavior that chips away at your well-being. 

This digital consumption can reduce your attention span, making it harder to enjoy real-life moments. Over time, it can disrupt sleep quality and negatively affect mental and physical health.

By becoming aware of how scrolling affects your emotions and health, you can make more intentional choices about your phone use and take control of your digital habits.

Start your journey from scrolling to learning with Headway

Replacing scrolling addiction with learning about sex offers numerous benefits, from improved mental health to enhanced relationships. One effective tool to help combat doomscrolling is the Headway app, which transforms idle screen time into meaningful learning moments. 

With bite-sized summaries of thousands of nonfiction books, you can absorb valuable knowledge in just 15 minutes a day. This microlearning approach will help you switch from mindless scrolling to purposeful content that promotes personal development.

Download the Headway app today and cultivate lasting positive change with a daily reading habit!