In the era of endless scrolling, binge-watching, and social media updates, we’ve all fallen prey to the modern-day phenomenon known as “nexting.” It’s the compulsive habit of anticipating the next thing, creating a dopamine-fueled cycle that keeps us hooked. But what if there was a way to break free from this cycle and find peace in the present moment? The answer could lie in mindfulness-based practices, a concept I like to call “seizing the moment.” Nexting is like an infinite carousel of possibilities where the thrill is in what’s to come rather than what’s happening right now. It exploits our brain’s dopamine pathways, forming a cycle of anticipation and reward. However, constantly chasing the “next” can lead to anxiety, dissatisfaction, and disconnection from the present. It’s as if your mind is never satisfied with the current state of affairs; it’s always longing for what’s next! The Science Behind It: Dopamine’s Role in “Nexting” Studies such as those analyzed by Taber et al. (2012) have delved into the neural mechanics of this behavior. The research suggests that our environment cues up anticipation of rewards (through sensory signals like a smell, an ad, a notification on our phones, or even a choice of words) which activates the brain’s dopamine system, fostering a habit loop because of the reward this chemical release provides. This neurochemical reaction explains why “nexting” can become “addictive,” as the brain associates the mental (“I want that” or “If I could just…”) or emotional (i.e., felt urges) or behavioral (e.g., impulsively adding items to your Amazon cart) acts of anticipation with a pleasurable reward. Mindfulness, with its focus on being fully present and aware, offers a potent antidote to the grip of “nexting.” Instead of merely acquiring or controlling outcomes, adopting a mindset of “seizing” allows us to engage with the present moment in a nonjudgmental way—embracing only the moment at hand, without all the mental and emotional clutter pushing you towards what’s next. Research like that conducted by Brewer et al. (2011) suggests that mindfulness practices can reduce the activation of the brain’s default mode network associated with mind wandering and anxious, anticipatory thoughts. Recent magnetic resonance imaging (MRI) studies show that regular, brief mindfulness practice can suppress the activity in this network of brain structures that steer you towards pressured thoughts of “if only __” or “when I get __” or “I have to get __.” It’s like taking control from your brain’s daydreaming and doom-scrolling tendencies. With mindfulness, you’re not erasing thoughts; you’re choosing where to direct attention towards seizing moments just as they are. Imagine Lisa, a champion “nexter,” a legendary hero of multitasking. She was always onto the next thing—text messages, emails, social media posts—all in hot pursuit of her obsession with becoming the next (pun intended) Mr. Beast-like YouTuber. Her life was an endless chase with the future. But then, Lisa decided enough was enough. Family and friends were confronting her with the pain of feeling neglected due to her obsession with “content creation.” “It’s like the Lisa we knew and loved was abducted by YouTube,” her best friend told her. She stumbled around looking for help for a while and, eventually, on the recommendations of friends and her therapist, she embraced mindfulness. One day, she sat in her backyard and held her phone in her hand, feeling its weight as an object, hearing the wind in the trees, tasting the metallic flavor of bile in her mouth. She noticed, seemingly for the first time, how much stress all the YouTube nexting was creating. That’s when she realized “when” her real life was—now. A wave of sadness washed over her, and she cried for a long time about the damage done to herself and others. She put her phone down without opening any apps, felt her bare feet in the grass, and realized it needed mowing! “Damn,” she thought. “This is messed up. I’m done missing so much!” She was an owner of that moment. And though it would be absurd to say she was “cured” of all nexting, she now had a tool for dealing with it instead of being its servant. • Tune in: Notice when the urge to “next” comes knocking. Maybe it’s during a dull meeting or when you’re in line. When the itch to “next” strikes, pause. Just hit the mental brakes. • Breathe: Take a deep breath. Feel it, the inhale, the exhale—your invite to the present. • Witness: Observe your thoughts from a distance. You’re not your thoughts; you’re the observer. • Anchor: Feel your feet on the ground or your hand on your chest. This is your anchor to the moment. • Own it: Embrace now, exactly as it is. No rushing, no future-tripping. Just owning what’s happening. You’re not controlling it; you’re not anticipating or worrying. You’re showing up and engaging. That’s true “ownership.” As we navigate a world flooded with distractions and the allure of “nexting,” embracing mindfulness-based seizing can help us reclaim our sense of presence and connection. By understanding the science behind the dopamine-driven cycle and practicing mindfulness, we empower ourselves to break free from this habit pattern and find contentment in the richness of the present moment. So, next time you’re tempted to binge-watch until sunrise or keep scrolling until your thumb cramps, pause. Embrace ownership because life’s happening now, not next.

In the era of endless