In today’s digital age, getting caught in the endless scroll of negative news and distressing content is accessible, a phenomenon known as “doomscrolling.” While staying informed is essential, doom-scrolling can quickly become an overwhelming habit that leaves us feeling anxious, helpless and drained. If you’ve ever found yourself mindlessly scrolling through your feed, consuming one upsetting headline after another, you’re not alone—and there are ways to break this Best app to stop doomscrolling cycle and reclaim your time online.

What is Doomscrolling?

Doomscrolling refers to the habit of continuously consuming negative news and information online, particularly during times of crisis. Whether it’s global pandemics, political upheaval, or environmental disasters, these events often dominate our news feeds. While the intention may be to stay informed, doomscrolling can fuel feelings of anxiety and stress, leaving us trapped in a loop of consuming lousy news without a clear exit.

Why Do We Doomscroll?

Doomscrolling is partly driven by our brain’s natural tendency to focus on negative information, a concept known as negativity bias. Evolutionarily, humans have been wired to pay more attention to potential threats to ensure survival. While helpful in certain situations, this instance can backfire in today’s digital landscape, where alarming content is abundant at our fingertips.

In addition, the design of social media platforms plays a role. Algorithms often prioritize sensational or shocking content because it drives engagement. As a result, doomscrolling can feel like an irresistible compulsion—we get sucked into the vortex of negativity before we realize what’s happening.

The Impact of Doomscrolling

The effects of doomscrolling extend beyond wasted time. Constant exposure to negative news can have serious consequences for mental health. Studies have shown that excessive consumption of distressing news can lead to increased levels of anxiety, depression, and even sleep disturbances. In the long run, doomscrolling can make staying focused, productive, and connected to positive aspects of life harder.

How to Break the Doomscrolling Cycle

1. Recognize the Habit The first step to overcoming doomscrolling is acknowledging when it’s happening. Set aside moments to reflect on your online behaviour: Do you feel overwhelmed or anxious after scrolling through social media? Are you spending more time than necessary on harmful content? Simply recognizing these patterns can help you regain control.
2. Set Time Limits: Use built-in device tools to set time limits for specific apps or websites. Platforms like Instagram, Twitter, and TikTok offer features that notify you when you’ve reached a set daily usage limit. Alternatively, apps like Moment or Screen Time can help you monitor and reduce your overall screen time.
3. Curate Your Feed: Take control of your content by unfollowing accounts that excessively share sensational or negative news. Instead, follow accounts that promote positivity, wellness, or hobbies that make you feel good. Curating your feed can significantly reduce the temptation to engage in doomscrolling.
4. Schedule Your News Consumption If staying informed is essential, schedule specific times during the day for news consumption. Rather than checking the news every few minutes, set aside 10-15 minutes in the morning and another session in the evening to catch up on important updates. This can help you stay informed without feeling overwhelmed by constant notifications.
5. Replace Doomscrolling with Positive Activities Replace the habit of doomscrolling with activities that lift your mood and improve your well-being. Whether reading a book, practising mindfulness, working on a hobby, or going for a walk, shifting your focus to positive, fulfilling activities can help break the cycle.
6. Mindfulness Mindfulness is an effective way to stay present and aware of your emotions while consuming online content. When you start to feel overwhelmed by the information you’re reading, take a few deep breaths and ground yourself in the present moment. This practice helps you detach from negative emotions and make conscious choices about what you want to engage with.
7. Seek Professional Support If you find that doomscrolling is severely impacting your mental health, consider reaching out to a mental health professional. Cognitive-behavioral therapy (CBT) can help you identify and challenge negative thought patterns, including those triggered by doomscrolling, and equip you with healthier coping strategies.

Reclaiming Your Time Online

Breaking the cycle of doom-scrolling doesn’t mean abandoning the internet altogether—it’s about being intentional with your time online. By taking active steps to recognize harmful habits, set boundaries, and engage in more positive activities, you can transform your digital experience from anxiety and stress to balance and well-being.

In a world that constantly bombards us with information, we must remember that we control what we consume. Reclaim your time online by breaking the doomscrolling cycle and filling your digital life with content that uplifts, inspires, and empowers you.