How to Break the Doomscrolling Habit and Protect Your Mental Health
That One Quick Scroll That Turns Into an Hour
You open your phone just to check the weather or read a quick news update. Thirty minutes later, you’re knee-deep in a stream of headlines, trending posts, and a steady drip of anxiety-inducing content. You don’t feel better. In fact, you probably feel worse.
This is what we call doomscrolling—the habit of endlessly scrolling through negative news or social media content, often at the expense of your mental well-being.
Let’s explore why it happens, how it affects your mental health, and how to set healthier digital boundaries.
What Is Doomscrolling?
Doomscrolling is the act of continuously consuming negative or distressing information online, even when it leads to feelings of anxiety, sadness, or hopelessness. It’s a coping mechanism that can quickly backfire, leaving you more stressed than informed.
It often starts with good intentions—wanting to stay updated or connected—but spirals into compulsive checking and emotional overload.
Why It’s Harmful
Doomscrolling can take a serious toll on your mental health. Some of the most common effects include:
Increased anxiety and stress: Constant exposure to negative news can heighten your fight-or-flight response.
Sleep disruption: Late-night scrolling stimulates your brain and makes it harder to wind down.
Emotional numbness or overwhelm: Too much bad news can lead to burnout or apathy.
Lowered focus and productivity: It’s easy to lose time and attention when constantly checking your feed.
Your brain wasn’t designed to process this much distressing information at once.
You’re Not Alone: Why Doomscrolling Feels So Normal
Here’s the thing—if you find yourself doomscrolling, you’re not broken or weak. You’re human.
Our brains are wired to pay extra attention to threats and negative information (a survival instinct called negativity bias). Add in 24/7 news updates, algorithm-driven content, and emotionally charged headlines, and it’s no surprise we fall into the scroll trap.
Doomscrolling can even feel like a form of control—“If I just know everything, maybe I’ll feel safer.” But instead of easing our worries, it often amplifies them.
So before you beat yourself up about your screen habits, take a breath. Recognizing the pattern is already a powerful first step.
How to Break the Doomscrolling Cycle
You don’t have to go completely offline to protect your mental health. Here are some simple ways to cut down on doomscrolling without giving up on staying informed:
1. Set time limits on news and social media apps
Use built-in tools like Screen Time (iPhone) or Digital Wellbeing (Android) to set daily limits.
2. Schedule “scroll-free” times
Put your phone away during meals, first thing in the morning, or an hour before bed. Create tech-free routines to help your mind reset.
3. Curate your content
Follow accounts that bring value, peace, or joy. Unfollow or mute sources that spike your stress or leave you feeling drained.
4. Switch from scrolling to checking
Instead of endlessly scrolling, give yourself a set time (e.g., 10 minutes) to check updates, then move on.
5. Replace the habit
Keep a book, journal, or hobby nearby so you have something else to reach for when the urge to scroll hits.
When to Seek Help
If doomscrolling is interfering with your daily life, relationships, or ability to focus, it might be time to talk to a mental health professional. Signs to watch out for include:
Constant feelings of anxiety or dread
Trouble sleeping or eating due to stress
Inability to stop scrolling even when you want to
Feeling disconnected or numb
Therapists can help you build healthier coping strategies and develop boundaries that support your emotional well-being.
Final Thoughts
Being informed is important—but not at the cost of your peace of mind. Your mental health matters just as much as your awareness of what’s happening in the world. By taking small steps to reduce doomscrolling and be more intentional with your screen time, you can create a healthier, more balanced digital life.
Need help taking that first step? Start by logging off for 10 minutes and taking a walk, stretching, or just breathing deeply. Your mind will thank you.