How to Fix Your Scroll Habit (Public Speaking Edition)

5 (Useful) Things to Do on Your Phone in 5 Minutes 📱

The average adult spends more than 2.5 hours a day on social media. That’s just scrolling — not messaging, not posting, just… feeding the algorithm.

And it’s not making us any brighter.

"We first make our habits, and then our habits make us"
- John Dryden 📜

Surveys show that most people feel worse — and yes, dumber — after wasting time on Instagram or Facebook.

Not because you are dumb, but because your brain’s been numbed. It’s digital junk food: colourful, addictive, and ultimately empty.

So today, I bring you something better.

Here are five things you can do on your phone that will make you a sharper, more confident speaker — and none of them take more than 5 minutes.

If you like this post, I’ll give you five more 😉

1. Record a 60-Second Voice Note 🎤

Open your voice memos and talk — just for a minute.

Practise the opening of your next presentation, your self-introduction, or even a tricky transition.

Then play it back.

You’ll immediately hear whether you sound clear, energetic, hesitant, or robotic.

Yes, it’s weird to hear your own voice but it’s also your quickest tool for improvement.

2. Turn on Selfie Video Mode (and Move!) 🎥

Open your camera, flip to selfie mode, hit record and speak a couple of sentences from your talk. Or about your work.

Add a gesture, a smile, a bit of energy. Then watch it back.

Do you look engaged? Do you move naturally? Or are you fidgeting or frozen?

This is your private body language lab.

Just 30 seconds of playback gives you massive insight into your non-verbal presence.

3. Scroll Your Photo Album and Pick One Image 📸

Yep, scroll — but with purpose.

Look through your camera roll and find a photo that could open a story. A burnt cake, a broken experiment, your cat in a box. 🐈

Use it as the first image in a talk or story.

Photos are emotional shortcuts. And humans remember stories that begin with real, relatable moments.

4. Follow One Brilliant Speaker 👀

Go to Instagram, LinkedIn, YouTube, or TikTok, and search for a communicator you admire.

• A TED speaker.

• A scientist with charm.

• A teacher who makes their subject sing.

Watch just one minute. Click ‘subscribe’.

Observe their rhythm. How they pause. How they explain. How they look at the camera.

Learn by watching — and copy what works.

5. Save Beautiful Slides
(Even If You Use a Template) 🎨

Search for visual inspiration: fonts, colour schemes, slide layouts.

Instagram, TikTok, and YouTube are full of brilliant creators who share presentation tips for beginners.

Find a couple of accounts. Follow them. Scroll with purpose.

Take screenshots of slides or design ideas you like — and start a folder.

Even if your company makes you use a template, you can still improve font size, contrast, flow.

Good visuals = better delivery. Every time.

💡 Bonus: The act of noticing good design trains your brain. It’ll show in your next presentation — trust me.

🧡 That’s it!

Do just one of these each day (consistency is key), and by next Friday, you will have practised voice, gesture, storytelling, design, and observational learning — all from your phone, all in under 5 minutes.

Much better than that 27th dog reel. 25 is enough.

Want five more ideas next time? Like this piece, and I’ll give you more.

Or better yet — try one and tell me how it went!

Your Coach,

Yulia