Research as an antidote to the scroll
After a health diagnosis, I got trapped in the algorithm. Here's how I found my way out.
This year brought what I’ll call “health stuff”—putting that in quotes because I don’t want to go into detail, though you’ll probably pick up on my diagnosis below. When you get new information about your health, there’s no end to the resources you can consume. Scientific articles, podcasts, YouTube videos, and all of the short-form video content about your specific condition.
It feels overwhelming.
I did the normal things. I Googled for top resources online. But I was getting the most SEO-optimized content, not the most impactful or interesting things I could learn. And after those initial searches, my feeds became curated around this topic. I couldn’t explore any corner of the internet without encountering an article, TikTok, or reel about it.
I went from passively checking feeds to learning lots of things, but not what I wanted. I’d leave these information sessions more overwhelmed and overstimulated—drowning in everything I didn’t know and everything I should supposedly be doing.
Most of us scroll to feel informed. We want to know what’s happening and keep up with the world. The problem is this kind of “learning” leaves us fragmented. We end up with bits of everything but depth in nothing.
A few headlines. Some trending topics. Stats about health or productivity. But we don’t retain much. We collect information in fragments, and those fragments rarely add up to real understanding.
Here’s how I’m trying to fix this problem.
Building a Research Ritual
Last month, I started trying to replicate that late-night scroll energy but with more intention. I built a simple research ritual that made me feel not just informed, but calmer and more grounded in what I know.
Instead of falling into the algorithm, I choose one topic and dive in with focus. For me, that topic has been women’s health, specifically hormonal health. I already saw plenty of content about it: cycle syncing, workout advice, nutrition tips, longevity hacks.
But all of it was fragmented. Because it was fragmented, it was confusing. I didn’t know what to trust or where to begin. So I turned that curiosity into a structured research ritual that would give me a complete picture.
Step 1: Define the Question
I started by writing down what I actually wanted to learn. What was I trying to understand? What question was behind the scrolling?
Framing the question helped. It turned a vague topic into a clear direction. It moved me from passive consumption to active discovery.
Step 2: Create Multi-Sensory Inputs
Once I had a question, I built what I call a multi-sensory system. It’s just a way to make sure I’m learning through different channels and engaging more parts of my brain.
In my ears
I made a playlist of podcasts and lectures to listen to throughout the week. This acted as a gentle warm-up, something I could absorb while walking or doing errands.
On screen
I picked one or two longer videos to watch with intention. A documentary, recorded lecture, or roundtable conversation. Watching something visually helps ideas connect and makes it more immersive. For this topic, I watched the Diary of a CEO roundtable on women’s health and a few TED Talks on hormonal cycles and recovery.
On the page
I found both nonfiction and fiction books connected to my topic. Nonfiction helps me understand the science. Fiction helps me connect to stories that make the topic feel more human. I used Libby to borrow books from the library and send them to my Kindle.
In the world
This part brought everything together. I reached out to a friend who works in wellness and had done her own research on hormonal health. We caught up and traded resources, which gave me clarity and new perspectives.
Step 3: Collect and Synthesize
After a few weeks, I had notes and links scattered everywhere. To make sense of it, I needed one central place. I use Sublime for this, but any note-taking app or Google Doc works.
Each week, I pull together highlights and jot down what stands out. What patterns am I noticing? What feels consistent across sources? What do I still want to understand better?
This step turns information into knowledge. It’s where things start to click.
Why Research Disrupts the Scroll
A research ritual builds intentionality. You start noticing how topics connect. You become more confident in what you know and less reliant on whatever the feed shows you.
It also changes how you use attention. When you follow curiosity instead of algorithms, you create a quieter kind of focus.
Questions shape direction. Diverse formats improve memory. Reflection helps ideas stick. And when you synthesize what you’ve learned, you build both understanding and taste.
Try It Yourself
If you want to try this, start small:
Pick one topic that keeps pulling your attention.
Write one clear question you want answered.
Choose ways to explore it: something to listen to, something to read, something to experience.
Create one place to collect your notes.
Reflect once a week. Write one short summary of what you learned.
It doesn’t need to be perfect. It just needs to be yours.
My Current Research Stack
Topic: Hormonal health and energy regulation
Question: How do hormonal shifts affect energy, focus, and recovery across the month?
Listening: 28ish Days Later podcast and a selection of TED Talks
Watching: Diary of a CEO roundtable on women’s health
Reading: Eve by Cat Bohannon and Still Born by Guadalupe Nettel
In the world: A local talk on women’s health found through Eventbrite, plus a catch-up with a friend in the wellness field
Notes: Logged and synthesized weekly in Sublime
The Feed Watch
Signals:
Why America Builds AI Girlfriends and China Makes AI Boyfriends, [ChinaTalk on Substack]
They’re Trying to Ditch Their Phones. Their Methods Are Unorthodox. A new Gen-Z group translating the Luddite ideology for the modern era. [NYTimes]
Industry Moves:
Publishers are running some major brand marketing campaigns right now, here’s why. [Adweek]
American Eagle Sydney Sweeney Backlash Amplified by Fake TikTok Profiles. [Cyabra]
Stat of the Week:
Nine-in-ten U.S. adults say they at least sometimes come across news they think is inaccurate. [Pew Research]
Want to share your own Scroll Report? Fill this out [link] — or forward this to someone whose feed you’d love to peek into.