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Gefangen Im Scrollen: Wie du Doomscrolling, Endlos-Feeds und den automatischen Griff zum Smartphone stoppst - und deine Aufmerksamkeit zurückholst
Paperback
Publisher: Independently Published
Published: Sep 10 2026
Pages: 224
Weight: 0.58
Height: 0.51 Width: 5.50 Depth: 8.50
Language: German
Du wolltest nur kurz nachsehen. Eine Nachricht, ein Reel, ein Update. Und plötzlich bist du wieder länger am Smartphone, als du eigentlich wolltest.
GEFANGEN IM SCROLLEN ist für Menschen, die ihr Smartphone nicht abschaffen wollen - aber wieder selbst entscheiden möchten, wann und wofür sie es benutzen.
Dieses Buch hilft dir, die Muster hinter Doomscrolling, Endlos-Feeds und ständigem Nachsehen zu erkennen und gezielt zu verändern. Nicht mit einem radikalen Digital Detox. Nicht mit Dopamin-Mythen. Und nicht mit der Forderung, jede App zu löschen.
Stattdessen lernst du ein praktisches Rückhol-System kennen, mit dem du:
- automatische Auslöser und persönliche Scroll-Muster sichtbar machst,
- unnötige Reize reduzierst und sinnvolle Hürden einbaust,
- den Moment zwischen Impuls und Griff zum Smartphone wieder vergrö erst,
- Reels, Shorts, TikTok und andere Endlos-Feeds gezielter beendest,
- informiert bleibst, ohne im Doomscrolling zu verschwinden,
- Nachrichten und E-Mails prüfst, ohne ständig erreichbar sein zu müssen,
- Langeweile wieder aushältst und deine Konzentration schrittweise aufbaust,
- Abend- und Schlafzimmerregeln entwickelst, die zu deinem echten Leben passen,
- Smartphone-Ablenkung in Beziehungen reparierst,
- Rückschläge auswertest, statt jedes Mal bei null anzufangen.
Das Buch verbindet alltagsnahe Verhaltensstrategien mit einer vorsichtigen wissenschaftlichen Einordnung. Es macht aus hoher Smartphone-Nutzung keine automatische Diagnose und verspricht keinen magischen Reset in 21 oder 30 Tagen.
Das Ziel ist einfacher - und anspruchsvoller:
Dein Smartphone darf nützlich, unterhaltsam und wichtig bleiben. Aber es soll nicht mehr automatisch entscheiden, wohin deine Aufmerksamkeit geht.
Für alle, die sich öfter dabei ertappen zu denken:
Eigentlich wollte ich das gerade gar nicht öffnen.
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