Holding Serve
January 21, 2026
In a fascinating study on how people use visual cues to decide how much to eat, researchers set up two conditions. In the first, participants ate from a regular soup bowl—when they ate, the soup disappeared. In the second condition, the bowl had a hidden tube attached to the bottom, refilling the soup from a pot. Essentially, it was an infinite soup bowl that never seemed to empty.
As you might imagine, those eating from the self-refilling bowl consumed significantly more than those who could see their soup disappearing. Without clear stopping points, it was easy to keep eating without realizing how much they’d already had.
This experiment is a perfect metaphor for social media. Our smartphones are like that infinite soup bowl, constantly refilling with new content. Without natural stopping points, we can easily lose track of time, scrolling long past what’s necessary or beneficial.
How to Take Control of Your Social Media Consumption
To avoid overindulging, here are three quick strategies:
Limit your daily time on social media. Start with a set limit (e.g., one hour) and gradually decrease it in five-minute increments.
Limit the number of videos you watch per day. Be intentional about what you consume rather than passively scrolling.
Limit the days on which you consume videos. Pairing this with the other two strategies creates stronger digital boundaries.
The key is recognizing that we often consume more social media than we need or is healthy. Consciously setting limits helps us become better consumers, rather than mindless scrollers.
How Leaders Can Apply This Insight Professionally
The same principles that help manage social media use can also help leaders become more efficient and effective. Here’s how:
Set Boundaries on Information Overload – Just like social media, your inbox, Slack messages, and meeting schedule can feel endless. Block specific times to check emails and messages instead of allowing constant interruptions.
Prioritize Meaningful Engagement – Instead of passively consuming every update, focus on high-value conversations and key decisions. Identify what truly requires your attention and delegate the rest.
Create Clear Stopping Points – Avoid projects and meetings that drag on indefinitely by setting clear objectives and time limits. Define what success looks like so you don’t fall into an “infinite work bowl” that never seems to end.
By applying these strategies, leaders can regain control of their time, focus on what matters most, and avoid burnout—all while leading by example for their teams.
