Dari Scroll Tanpa Akhir Ke Hidup Lebih Produktif: Cara Ampuh Membatasi Screen Time di Era Digital
Indonesia
DOI:
https://doi.org/10.26740/cjpp.v13n03.p927-942Keywords:
Doomscrolling, Friction strategy, Fokus akademik, Kesejahteraan digital, Screen timeAbstract
Studi ini melihat sejauh mana kebiasaan doomscrolling TikTok pada mahasiswa dapat diredam melalui langkah-langkah praktis seperti mode grayscale, penerapan friction strategy, dan pembatas waktu bawaan aplikasi. Tujuan: Riset ini berfokus pada dinamika perubahan tersebut serta dampaknya terhadap pemulihan fokus belajar harian. Metode: Menggunakan pendekatan kualitatif fenomenologis, penelitian ini menggali pengalaman empat mahasiswa yang dipilih secara sengaja setelah konsisten menjalankan minimal satu metode intervensi selama satu hingga dua minggu. Pengumpulan data dilakukan melalui wawancara mendalam semi-terstruktur, yang kemudian dibedah menggunakan teknik tematik-fenomenologis model Moustakas untuk memetakan fase "sebelum", "proses", dan "sesudah" intervensi. Hasil: Hasil di lapangan menunjukkan bahwa para mahasiswa lebih condong menggunakan friction strategy dan fitur pembatas internal ketimbang mengubah layar menjadi grayscale. Langkah ini berhasil memangkas durasi screen time antara 40% hingga 70%, yang diiringi dengan membaiknya rentang perhatian, berkurangnya kebiasaan menunda tugas, serta hadirnya kembali kendali atas ritme harian. Rasa tidak nyaman yang mirip gejala penarikan diri sempat muncul di awal penerapannya, namun tidak sampai menimbulkan frustrasi berat. Di sisi lain, ajakan dan dinamika pertemanan sebaya tercatat sebagai pemicu utama yang paling sering membuat kebiasaan lama kambuh. Simpulan: Penelitian ini menyimpulkan bahwa penyesuaian perilaku yang mandiri, hemat biaya, dan praktis sanggup memutus siklus doomscrolling jika dibersamai dengan pemahaman atas tujuan pribadi, walau keberlanjutannya tetap membutuhkan pembiasaan yang konsisten ketimbang sekadar niat di awal.
Abstract
This study examines the effectiveness of practical behavioral interventions—grayscale mode, friction strategy, and built-in internal limiters—in reducing TikTok-centred doomscrolling among active university students. Objective: It focuses on the dynamics of these changes and their impact on restoring daily academic focus. Method: A qualitative phenomenological design was employed, involving four purposively selected informants who had practised at least one intervention for a minimum of one to two weeks. Data were collected through in-depth semi-structured interviews and analysed using Moustakas' thematic-phenomenological procedure covering the "before", "process", and "after" experiences. Results: The findings show that informants predominantly adopted friction strategy and internal limiters rather than grayscale mode, achieving screen-time reductions ranging from roughly forty to seventy percent, accompanied by improved attention span, reduced academic procrastination, and a subjective sense of regained control. Withdrawal-like discomfort appeared in the initial days but rarely escalated into frustration, and social pressure from peers emerged as the most persistent relapse trigger. Conclusion: The study concludes that practical, low-cost, self-initiated interventions can meaningfully interrupt the doomscrolling cycle when paired with reflective awareness of personal goals, though their sustainability depends on continual reinforcement rather than a single act of willpower.
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