Wait.

These next 15 minutes. These next 2 hours. They’re yours.

Let me say that again.

They’re yours.

You know—you know—what happens when you open that Reddit tab, click on that YouTube video, or promise yourself, just one more XYZ. That time, and some more, is no longer yours to spend: companies know what’s addictive, and they’ll happily do whatever it legally takes so you don’t close that tab. I don’t need to tell you that the value of mindlessly browsing these sites is near epsilon, and yet, you still helplessly return every so often.

But there are reasons to mindlessly browse! You insist. Maybe it’s to mask a worrying feeling. Maybe it’s to unwind, or recharge, or escape from thoughts of familial mortality. Unfortunately, digital dopamine won’t fix your problems, and it’s not even fun while you’re at it: The pleasure that you do get is just outstanding credit, paid back in increasing multiples of regret. Losing time this way is the equivalent of burning cash under the pretense of staying warm. When have you ever come out of a browsing session feeling better about yourself? When have you been glad that two hours have passed without more than a registered second of consciousness? At least for me, what you do get is a consistently bitter taste of regret and self-loathing. Regret is good for change, good for reflection, and the reason why this post exists, but regret doesn’t give back your time, your energy, and your missed opportunities.

Read a book, take some deep breaths, think about your past, your future, or whatever else is on your mind. Even sitting in silence beats scrolling. Even sitting in silence beats scrolling! I had to say it again, for myself, mostly. The answers, the confidence, the bliss you seek isn’t in some digital dopamine.

The time you spend, either on or off the internet, will add up either way. Do the math. Decide how much you’d like to spend on yourself.

Here’s your 15 minutes back.

We don’t allow the iPad in the home. We think it’s too dangerous for [the kids] in effect.

Steve Jobs