Why Do I Feel Worse After Scrolling? (And What to Do About It)
Ever put your phone down after an hour of scrolling and felt worse than when you picked it up? In this episode, Leslie talks with Jennifer Berger, founder and executive director of the nonprofit Ready Set Screen and creator of the Social Media Driver’s License, about how to take back control of your screen time without giving up what you love about it. You’ll learn how to check in with your emotions before and after you scroll, spot AI images and influencer ads, handle scam texts and sketchy DMs, stay safe in gaming chats, and start the conversations with your parents that earn you more trust.
Quick answers from this episode:
What is media literacy?
Jennifer Berger describes it as learning to navigate social media, screens, and smartphones with agency, by asking the right questions so you can manage them responsibly and with confidence. In her definition, social media includes anything on a screen where you’re being social, like TikTok, YouTube, texting, and gaming chats.
Why do I feel worse after scrolling, and what can I do about it?
Platforms are built to keep you using them, which is the dopamine loop Jennifer describes. Check in on how you feel before you start, while you scroll, and after you stop. If you feel off afterward, do something real to reset, like a go-to song, petting your dog, or journaling, then talk it through with a parent or trusted adult who agrees not to judge.
Is it the amount of screen time or what I’m looking at?
Both matter, but Jennifer says the research points to content as a big part of screen time quality. She also notes that quick checks count as time, because your attention moves there each time.
How can I tell if an image is AI-generated?
Signs like extra fingers can help, but many AI images now have no obvious tells. Ask whether it seems too good or too weird to be true, search to see if other sources confirm it, and check the image description (alt text) when it’s available.
How do I know if an influencer is just selling something?
Ask who benefits. Check whether they’re being paid to promote the product, and look to sources you trust for health and nutrition information. Before you share anything surprising, verify it first. Jennifer mentions Snopes as one place to check.
What should I do with a scam text or sketchy DM?
Be critical about why you got it. Report it, delete it, and block the sender. If a text says it’s from a friend but the number isn’t in your contacts, don’t respond. Reach out to your friend directly through the number you already have.
What should I do if someone in a gaming chat makes me uncomfortable?
Jennifer says you don’t owe anyone a response. Don’t share identifying info like your school, and stop replying if it starts to feel weird. If someone tells you not to tell anyone, that’s a red flag. It’s not your fault, and it’s okay to tell a trusted adult.
How can I prove to my parents I can handle social media?
Show self-awareness by checking in on how you feel, set your own screen goals alongside homework and chores, and clean up your feed. Then start the conversation yourself, even when it feels awkward. Parents are more likely to trust a teen who brings things up.
Chapters:
[00:00] Why social media can feel like too much
[01:56] Welcome to Healthy Teen Life
[02:36] Meet Jennifer Berger
[04:42] Why parents default to "take the phone away"
[06:00] What counts as social media
[07:00] Check your emotions before and after you scroll
[09:31] What to do when you feel off after scrolling
[11:15] Journaling and talking to a trusted adult
[13:20] Is it about screen time or the content?
[16:17] Influencers, health claims, and who's making money
[18:22] Check before you share
[19:11] How to spot AI-generated images
[22:19] Beauty filters and curating your feed
[25:21] How influencers get paid
[27:23] Spam texts and scam DMs
[29:43] Fake texts and how to verify who's texting you
[32:05] Gaming chats and online safety
[35:16] Group chats and conflict
[38:02] The Social Media Driver's License
[41:24] Follow and shareAbout the guest:
Jennifer Berger is the founder and executive director of Ready Set Screen, a nonprofit based in San Francisco, California, and the creator of the Social Media Driver’s License. The self-paced program teaches kids, teens, and their parents media literacy, with a focus on agency and asking the right questions about social media and smartphone use.
Resources mentioned:
Social Media Driver’s License: socialmediadriverslicense.org. A nonprofit, self-paced program for ages 8 to 15, about 5 to 6 hours total in short video segments of around 25 minutes, with a companion audio course for parents.
Snopes.com for checking whether something is true
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