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.p927-942Kata Kunci:
Kata kunci: Doomscrolling; Friction strategy; Fokus akademik; Kesejahteraan digital; Screen timeAbstrak
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.
Unduhan
Referensi
Castelo, N., Kushlev, K., Ward, A. F., Esterman, M., & Reiner, P. B. (2025). Blocking mobile internet on smartphones improves sustained attention, mental health, and subjective well-being. PNAS Nexus, 4(2), pgaf017. https://doi.org/10.1093/pnasnexus/pgaf017
Dekker, C. A., & Baumgartner, S. E. (2024). Is life brighter when your phone is not? The efficacy of a grayscale smartphone intervention addressing digital well-being. Mobile Media & Communication. https://doi.org/10.1177/20501579231212062
Dominguez-Rodriguez, A., Apprich, F., Friehs, M. A., van der Graaf, S., & Steinrücke, J. (2025). Climate change news and doomscrolling: An examination of influencing factors and psychological effects. Acta Psychologica, 255, 104925. https://doi.org/10.1016/j.actpsy.2025.104925
Grüning, D. J., Riedel, F., & Fehrenbach, D. (2023). Directing smartphone use through the self-nudge app one sec. Proceedings of the National Academy of Sciences, 120(8), e2213114120. https://doi.org/10.1073/pnas.2213114120
Haliburton, L., Ghosh, S., Ou, C., Schmidt, A., & Woźniak, P. W. (2024). A longitudinal in-the-wild investigation of design frictions to prevent smartphone overuse. Proceedings of the 2024 CHI Conference on Human Factors in Computing Systems. https://doi.org/10.1145/3613904.3642370
Haliti-Sylaj, T., & Sadiku, A. (2024). Impact of short reels on attention span and academic performance of undergraduate students. Eurasian Journal of Applied Linguistics, 10(3), 60–68. https://files.eric.ed.gov/fulltext/EJ1454296.pdf
Hermila, A., Ashari, S. A., Bau, R. T. R. L., & Suhada, S. (2023). Eksplorasi intensitas penggunaan sosial media (Studi deskriptif pada mahasiswa Teknik Informatika UNG). INVERTED: Journal of Information Technology Education, 3(2). https://doi.org/10.37905/inverted.v3i2.21172
Holte, A. J., & Ferraro, F. R. (2020). True colors: Grayscale setting reduces screen time in college students. The Social Science Journal, 60(2), 274–290. https://doi.org/10.1080/03623319.2020.1737461
Holte, A. J., Giesen, D. T., & Ferraro, F. R. (2021). Color me calm: Grayscale phone setting reduces anxiety and problematic smartphone use. Current Psychology, 42(8), 6778–6790. https://doi.org/10.1007/s12144-021-02020-y
Indonesiabaik.id. (2023). Orang Indonesia betah screen time. Kementerian Komunikasi dan Informatika Republik Indonesia. https://indonesiabaik.id/infografis/orang-indonesia-betah-screen-time
Kominfo. (2023). Pengguna internet di Indonesia terus meningkat. Kementerian Komunikasi dan Informatika Republik Indonesia. https://www.kominfo.go.id/index.php/content/detail/3415/Kominfo+:+Pengguna+Internet+di+Indonesia+63+Juta+Orang/0/berita_satker
Manzoor, R., Sajjad, M., Shams, S., & Sarfraz, S. (2024). TikTok scrolling addiction and academic procrastination in young adults. Pakistan Journal of Humanities and Social Sciences, 12(4), 3290–3295. https://doi.org/10.52131/pjhss.2024.v12i4.2592
Mufidah, A., Rohman, U., & Ismail, S. (2025). Pengaruh intensitas penggunaan media sosial terhadap kesehatan mental mahasiswa UIN Sunan Gunung Djati Bandung. Jurnal Psikologi Insight, 9(1), 45–56. https://ejournal.upi.edu/index.php/insight/article/view/82879
Nugrahanto, K., Tiatri, S., Natasya, S., & Jap, B. T. (2023). How sustained attention and academic procrastination correlate with addiction towards short-form video apps in college students. International Journal of Application on Social Science and Humanities, 1(4), 244–248. https://doi.org/10.24912/ijassh.v1i4.29006
Price, M., Legrand, A. C., Brier, Z. M. F., van Stolk-Cooke, K., Peck, K., Dodds, P. S., Danforth, C. M., & Adams, Z. W. (2022). Doomscrolling during COVID-19: The negative association between daily social and traditional media consumption and mental health symptoms during the COVID-19 pandemic. Psychological Trauma: Theory, Research, Practice, and Policy, 14(8), 1338–1346. https://doi.org/10.1037/tra0001202
Roffarello, A. M., & De Russis, L. (2021). Understanding, discovering, and mitigating habitual smartphone use in young adults. ACM Transactions on Interactive Intelligent Systems, 11(2), Article 13. https://doi.org/10.1145/3447991
Roffarello, A. M., & De Russis, L. (2023). Achieving digital wellbeing through digital self-control tools: A systematic review and meta-analysis. ACM Transactions on Computer-Human Interaction, 30(4), Article 53. https://doi.org/10.1145/3571810
Schraggeová, M., Rejmanová, T., & Sedláková, S. (2025). The effect of digital detox through digital minimalism using the MinimalistPhone app on the behavior of young users and their emotional experience. Computers in Human Behavior Reports. https://www.sciencedirect.com/science/article/pii/S2451958825001149
Shabahang, R., Hwang, H., Thomas, E. F., Aruguete, M. S., McCutcheon, L. E., Orosz, G., Hossein Khanzadeh, A. A., Mokhtari Chirani, B., & Zsila, Á. (2024). Doomscrolling evokes existential anxiety and fosters pessimism about human nature? Evidence from Iran and the United States. Computers in Human Behavior Reports, 15, 100438. https://doi.org/10.1016/j.chbr.2024.100438
Sharma, B., Lee, S. S., & Johnson, B. K. (2022). The dark at the end of the tunnel: Doomscrolling on social media newsfeeds. Technology, Mind, and Behavior, 3(1), 144–156. https://doi.org/10.1037/tmb0000059
Unduhan
Diterbitkan
Cara Mengutip
Terbitan
Bagian
Lisensi
Hak Cipta (c) 2026 Salwaaryel Kamilaliefia Kamilaliefia, Agus Fakhruddin
Artikel ini berlisensi Creative Commons Attribution 4.0 International License.
Authors who publish in this journal agree to the following terms:
Copyright in any article is held by the author.
The author grants the journal, publication rights with the work simultaneously licensed under a Creative Commons Attribution License that allows others to share the work with an acknowledgment of the work's authorship and initial publication in this journal.
Authors may enter into separate, additional contractual arrangements for the non-exclusive distribution of the journal's published version of the work (e.g., posting it to an institutional repository or publishing it in a book), with an acknowledgment of its initial publication in this journal.
Authors are permitted and encouraged to post their work online (e.g., in an institutional repository or on their website) prior to and during the submission process, as this can lead to productive exchanges, as well as earlier and greater citation of published work.
Abstract views: 146
,
PDF Downloads: 7
