What to Do When Instagram Feels Like Junk Food

Reclaiming your scroll with intention (and zero judgment): Most days, I spend 15 minutes max on Instagram.

I’ve been really frustrated with the dumb content on Instagram lately.

There. I said it.

Somewhere along the way, the platform that once felt like a dreamy photo diary, a place for visual storytelling, creative energy, and the occasional envy-inducing travel pic, morphed into something that feels more like junk food for the brain.¹ All sugar, no substance. A chaotic blend of hustle-culture quotes, narcissistic rants disguised as authenticity, and whatever trend the algorithm is force-feeding that day.

And yet… I still find myself opening it.

Usually without thinking, when I’m bored, tired, or procrastinating something that feels too heavy. Sometimes I get a good chuckle, but almost never do I leave the app feeling better. If anything, it’s like eating a full tub of ice cream. No judgement, sometimes that’s needed, and other times you want to opt for a better choice.

I’m not here to bash Instagram, or tell you to throw your phone in the ocean. I’m not even trying to be productive all the time. That’s another trap.² Sometimes I just want to zone out, flip through images, or sink into something that feels light. Not empty, just light.

I wanted a better way to scroll (without the doom). So I made one.

The problem isn’t distraction

When the problem isn’t distraction, it’s the quality of distraction

We’ve been taught to think that distraction is the enemy. That we should always be present, focused, mindful, and hustling toward our goals. But honestly? That’s exhausting.

Nobody can be focused all the time. We need distractions. Especially in a world that doesn’t know when to shut up. Not all distractions are created equal: some feed your soul, others drain it.

So instead of installing another wellness app that guilts me into “doing something better with my time”, or worse, locking me out of my own phone like I’m a naughty child, I decided to create something playful and personal.

Using Apple’s built-in Shortcuts app, I built a tool that intercepts that automatic Instagram tap, and turns it into a tiny, intentional pause. Now, every time I tap what looks like Instagram, I’m greeted with a calm little menu that asks:

“Feeling like a scroll? Choose your vibe.”

And from there, I get to pick how I want to spend my distraction:

• 📸 Flip through my favourite photos

• 📰 Browse Apple News or a real article

• 🖼 Get inspired by a travel gallery I love

• 📖 Read a saved book or Substack post

• ⛅ Take one mindful minute to just… breathe

I built a simple tool that intercepts opening Instagram, and turns it into a tiny, intentional pause

No pressure. No judgment. Just a nudge in a better direction. I’m free to ignore it, too. I’m an adult, after all, who makes (mostly) responsible choices.

Wait — you built your own version of One Sec?

Kind of. But without the recurring guilt or the subscription fee.

Those mindful-interruption apps like One Sec are clever. They add a moment of friction between you and your dopamine-hit social media habits. But you don’t need to pay someone else to do that. You can build your own version for free. Apple’s Shortcuts app lets you reroute your app habits with surprising elegance.

All I did was set up a Shortcut that automatically launches when I tap the Instagram icon. Instead of opening Instagram right away, it launches my scroll menu. And if I really want Instagram? I can still go there. I just have to consciously choose it.

And that one extra second? It changed everything. Most days, I spend 15 minutes max on Instagram.

Why this works (and actually feels good)

This isn’t about self-discipline. Or quitting social media. Or becoming one of those smug digital minimalists who pretends they don’t even own a phone. (Spoiler: they do.)

It’s about aligning your habits with how you want to feel.

For me, that means:

• Less noise.

• More beauty.

• Fewer rabbit holes.

• More connection to myself.

When I scroll through my own photos instead of someone else’s fake (or at least filtered) life, I feel grounded. I remember the places I’ve been. The stories I’ve lived. It reminds me of why I travel, why I create, and what actually matters to me.

And weirdly… I’m less tempted to go back to Instagram. Because the craving already got satisfied, just in a more positive way.

“The greatest wealth is to live content with little.” — Plato

Or in this case: content with your own content.

For VIP Members: Try It Yourself

If you’re a VIP subscriber, I’ve included a download link to the Shortcut I use — plus a simple guide to set it up on your own phone. It’s just a starting point. You can customize it however you like: add your own photos, quotes, or links to things that inspire you.