Doomscrolling is a major mental health issue today. It’s when you can’t stop reading bad news online, no matter how much it stresses you out.
If you’ve ever caught yourself scrolling for hours, you’re not alone. But the good news is, you can break the habit.
What Is Doomscrolling and Why Does It Matter?
Doomscrolling is when you can’t stop scrolling through bad news online, even if it makes you feel anxious or stressed.
It’s like when you keep watching a bad movie even though you know it’s gonna end badly.
This habit has become super common, especially with social media constantly showing us alarming headlines.
A study from August 2024 showed that doomscrolling triggers deep anxiety, making people feel like life is out of their control.
The impact is especially noticeable among Gen Z, where most say they scroll for over an hour at a time.
For them, it’s usually because of stress (55%), sadness (54%), or just being up too late (78%).
The Hidden Costs of Doomscrolling on Your Well-being
Doomscrolling doesn’t just mess with your mind—it can hurt your body too.
Mental health impact
Spending too much time on social media or reading bad news can seriously affect your mental health.
Studies show that regularly scrolling through negative content can lead to depression and PTSD.
Even if you had good mental health before, constant news updates and social media make things worse.
For teens, the stats are shocking: 41% of heavy social media users report feeling mentally unhealthy, 17% struggle with body image, and 10% have suicidal thoughts.
Physical and cognitive effects
It’s not just about feeling bad. Doomscrolling messes with your body too. The constant stress from doomscrolling can lead to:
- Trouble sleeping and insomnia
- Higher stress levels and more cortisol (the stress hormone)
- Less focus and productivity
- Tension and headaches
- A weaker immune system
So yeah, doomscrolling isn’t just draining your energy, it’s also draining your health.
Understanding the Psychology Behind Doomscrolling
The neurological hook
To stop doomscrolling, it helps to understand why our brains are hooked.
Social media and news sites are designed to grab and hold your attention.
They use powerful algorithms that take advantage of how our brains work.
Humans are hardwired to focus on threats—back in the day, it was how we stayed alive.
Now, this survival instinct makes us obsess over negative news and drama, creating a cycle that’s hard to break.
The dopamine trap
Every time you scroll, you get a little hit of dopamine, the brain’s reward chemical.
This creates a loop where you keep scrolling, hoping for something positive, but instead, you find more bad news.
It’s like reaching for your phone for a snack, but instead, you keep getting junk food.
Proven Strategies to Stop Doomscrolling
1. Set physical and digital boundaries
To break the doomscrolling habit, start by setting boundaries with your devices.
Try creating screen-free zones, like your bedroom or workspace, to avoid mindless scrolling, especially when you should be sleeping or focusing.
Timers are a solid reminder to put the phone down or step away.
Actionable steps:
- Make your bedroom a phone-free zone
- Use a regular alarm clock instead of your phone
- Install apps that limit your social media use
- Set specific times to check news (like morning and evening)
2. Create tech-free routines
One of the most effective ways to stop doomscrolling is to build tech-free routines.
Begin and end your day without screens to avoid diving into overwhelming news.
Swap your scrolling time with something active or relaxing.
Morning routine alternatives:
- Meditate or practice mindfulness
- Read a physical book or magazine
- Go for a walk or work out
- Journal or write down things you’re grateful for
- Prepare a healthy breakfast
Evening routine alternatives:
- Take a relaxing bath or shower
- Do gentle stretches or yoga
- Listen to calming music or podcasts
- Dive into a creative hobby
- Spend time talking with family or friends
3. Curate your digital space
Take charge of your digital environment.
Clean up your feeds by removing accounts that share negative, triggering content.
Follow positive news sources and creators who uplift you.
Filter out distressing topics and prioritize content from people who make you feel good.
Actionable steps:
- Unfollow accounts that post negative content
- Use keyword filters to block upsetting topics
- Follow positive news outlets and uplifting creators
- Join communities with shared hobbies and interests
- Set “See First” notifications for close friends and family
4. Practice mindful consumption
Instead of doomscrolling, focus on positivity.
Look for funny videos, check out old family photos, or read stories that inspire hope.
Practice gratitude and actively choose to see the good in the world rather than worrying about everything going wrong.
Transform your habits by:
- Setting a goal before opening social media
- Taking three deep breaths before reading news
- Asking yourself, “Will this help me take positive action?”
- Limiting news to reliable, balanced sources
- Focus on local news where you can actually make a difference
5. Replace scrolling with meaningful activities
To beat doomscrolling, you need to replace it with something more rewarding.
Choose activities that are good for your body and mind.
Physical activities:
- Go for a walk or run
- Practice yoga or stretch
- Start a garden or do home projects
- Cook something new
- Play sports or exercise
Mental stimulation:
- Read books or educational articles
- Learn a new skill online
- Solve puzzles or play brain games
- Practice a musical instrument
- Write in a journal
Social connection:
- Call a friend or family member
- Plan activities to do in person
- Volunteer in your community
- Join clubs or groups with shared interests
- Do small acts of kindness
6. Track your progress
Tracking your habits gives you the power to change them.
Monitor your screen time and doomscrolling patterns to see where you can improve.
Actionable steps:
- Use your device’s built-in screen time tracker
- Install apps that track social media use
- Keep a daily log of how you feel after consuming news
- Set goals to reduce your screen time each week
- Celebrate your wins, even the small ones
By taking control of your digital habits, you can break free from doomscrolling and start feeling better—mentally and physically.
When to Seek Professional Help
Cognitive-behavioral therapy (CBT) is a great way to tackle doomscrolling.
It helps you understand the triggers and thought patterns behind the habit.
A therapist can teach you ways to control the urge to scroll and find healthier coping mechanisms.
Consider seeking help if:
- Doomscrolling is messing with your daily life
- You feel super anxious or depressed because of the news
- You can’t stop scrolling, no matter how many times you try
- It’s affecting your relationships or work performance
- You’re experiencing physical symptoms like panic attacks or insomnia
Getting professional help can help you break the cycle and start feeling better.
Creating a Sustainable Digital Wellness Plan
Week 1-2: Foundation building
Start by setting up screen-free zones in your home, like your bedroom or dining room, so you can avoid mindlessly scrolling.
Install apps that track your screen time to help you keep tabs on how much time you spend online.
Set a morning routine that doesn’t involve checking your phone—no more waking up and diving straight into Instagram.
Take this time to identify your personal doomscrolling triggers, like specific topics or accounts that always pull you into negative content.
Week 3-4: Implementation
Now it’s time to put the plan into action.
Set specific times each day to check the news—maybe once in the morning and once in the evening.
Curate your social media feeds so you’re not constantly bombarded by negativity.
Try practicing mindful scrolling by being intentional about what you consume.
Also, swap scrolling for alternative activities like exercise, reading, or learning something new.
Week 5-8: Reinforcement
At this point, it’s time to assess how things are going.
Evaluate what’s working and adjust what isn’t. Build a support system, whether it’s a friend or online group, to hold you accountable.
Start thinking long-term and set bigger goals for your digital wellness.
Don’t forget to celebrate your wins, no matter how small—they matter!
Ongoing maintenance
Keep up the good work by taking regular digital detoxes—maybe one weekend a month where you completely unplug.
Continuously update and curate your feeds so you’re always getting the best content.
Stay informed about healthy tech habits and trends. And, when you’re in a good place, help others on their digital wellness journey.
After all, we’re all in this together.
The Benefits of Breaking Free from Doomscrolling
When you cut back on doomscrolling, you’ll notice some pretty awesome changes:
- Better sleep—you’ll actually get rest instead of staying up scrolling.
- Less anxiety and stress—you won’t be constantly overwhelmed by bad news.
- Improved focus and productivity—you’ll have more brainpower for important stuff.
- More time for real-life activities and connections—bye-bye wasted hours, hello hobbies and relationships.
- A more positive mindset—you’ll start looking at things with a brighter outlook.
- Boosted creativity and problem-solving—you’ll find yourself thinking outside the box.
- Stronger bonds with family and friends—you’ll actually be present and engaged with the people who matter.
Breaking the doomscrolling cycle leads to a happier, healthier you.
Conclusion: Taking Back Control of Your Digital Life
By curating your digital space, practicing mindfulness, and replacing scrolling with meaningful activities, you protect your mental health and take control.
Breaking the doomscrolling habit isn’t about cutting off from the world—it’s about having a healthier relationship with your digital media.
Start small—maybe create a phone-free zone or set a news check schedule.
Every small step counts.
Your attention is valuable, and by learning to control it, you’re not just boosting your mental health—you’re creating room for what really matters.
It might take time, but overcoming doomscrolling is one of the best investments you can make in today’s digital world.
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