How to Stop Doomscrolling Before It Drains Your Mental Energy

Doomscrolling—endlessly scrolling through negative news—can harm your mental health, leaving you anxious and overwhelmed. While staying informed is essential, consuming excessively distressing content can lead to unnecessary stress. If you are caught in this cycle, it’s time to reclaim your digital habits.

What is Doomscrolling?

Doomscrolling is the compulsive behavior of continuously scrolling through social media, distressing posts, and alarming updates, even when it negatively impacts your mood. This behavior stems from a natural desire to stay informed, but excessive exposure to bad news can lead to heightened stress, anxiety, and a sense of helplessness. The digital world is designed to keep you engaged, often by prioritizing emotionally triggering content, making it easy to fall into the doomscrolling trap. If you frequently scroll through distressing content without feeling any better or more informed, it's time to break the cycle.

How to Overcome Doomscrolling

Recognize the Pattern

The first step in stopping doomscrolling is recognizing when you’re doing it. Pay attention to how scrolling makes you feel. If you notice increased anxiety, frustration, or a sense of helplessness after consuming negative content, it’s a sign to break the bad habit. Acknowledging these feelings and understanding that doomscrolling is counterproductive can help you become more mindful of your digital consumption.

Recognize How Social Media Works

Social media platforms keep you engaged by prioritizing content that triggers strong emotions like fear, outrage, or sadness. This strategy increases interactions but fuels doomscrolling by flooding your feed with negativity and reinforcing the same types of content. Understanding how social media affects mental health can empower you to make more mindful choices about your digital consumption. To test your awareness, take the free Social Media Literacy quiz to recognize manipulative tactics better and filter out harmful content.

Set Boundaries with Technology

Setting boundaries with technology is a crucial step toward improving your digital well-being. Use screen time limits on your phone to restrict access to social media and news apps, and designate screen-free times, such as before bed and during meals. Turning off non-essential notifications and using website blockers like Freedom or StayFocusd can prevent you from mindlessly diving into a negativity-filled scrolling session. Take a proactive step by trying a social media detox to help reset your habits and boost your overall well-being.

Curate Your News and Social Media Feeds

Curating your news and social media feeds can significantly change your daily consumption. Follow news sources that provide balanced reporting and avoid sensationalist media that thrives on fear and outrage. Muting or unfollowing accounts that constantly share upsetting content can create a more positive browsing experience while subscribing to daily newsletters ensures you stay informed without constantly refreshing your feed.

Replace Scrolling with Positive Activities

Replacing doomscrolling with healthy habits can redirect your focus and improve your overall well-being. Instead of reaching for your phone out of boredom, engage in activities like reading, exercising, meditating, or spending time with loved ones. Start building new habits and implement routines that boost your mental well-being. Finding hobbies that bring you joy, such as writing, painting, or playing an instrument, can provide a more fulfilling way to spend time than scrolling through negative content.

Be Mindful of Your Mental Well-Being

Being mindful of your mental health while consuming media is essential for emotional well-being and avoiding social media anxiety. Before opening a social media app, set an intention and ask yourself why you are doing it. If you feel overwhelmed by distressing news, take a step back and practice mindfulness techniques such as deep breathing or meditation. Limiting your exposure to tragic news stories can also help prevent emotional burnout.

Hold Yourself Accountable

Holding yourself accountable is key to breaking the doomscrolling habit. Track your screen time and set goals for reducing social media consumption. Share your progress with a friend or family member who can help keep you on track. Writing down how you feel before and after scrolling can highlight patterns and motivate you to change, while rewarding yourself for successfully cutting back can reinforce positive behavior.

Takeaways

Doomscrolling may seem like an automatic stress response, but you can break free from the cycle with intentional effort. You can regain control of your time and mental well-being by setting boundaries, curating your digital experience, replacing negative scrolling with positive activities, and practicing mindfulness. Stay informed, but don’t let negativity consume your day—your peace of mind is worth protecting.