6 Ways to Stop Doomscrolling!!

What is Doomscrolling?

Have you ever found yourself endlessly scrolling through negative news and unsettling social media posts for hours, unable to stop? You’re not alone! This behavior, now widely recognized as doomscrolling, has become increasingly common, especially during uncertain times.

Doomscrolling refers to the compulsive act of consuming large amounts of distressing information online, despite its negative effects on your mental health.

As the psychologist Dr. Mary McNaughton-Cassill notes, “Our brains are wired to look for threats, and in a digital age, this instinct can keep us scrolling through bad news indefinitely.” Platforms that thrive on engagement, such as Instagram, Twitter, and TikTok, often exploit this natural behavior, keeping us hooked with algorithm-driven content designed to capture our attention.

 

Read More- Mental Health

 

The Psychology Behind Doomscrolling

The roots of doomscrolling are psychological, biological, and technological. Some reasons for this include-

1.The Brain’s Negativity Bias- Humans are naturally drawn to negative information due to the brain’s negativity bias. Evolutionarily, this bias helped our ancestors stay alert to potential dangers. According to psychologist Dr. Rick Hanson, “Negative experiences tend to stick like Velcro, while positive ones slide off like Teflon.” When we encounter distressing news, we feel compelled to keep reading, believing it might protect us or make us feel more in control.

2. Anxiety and the Need for Certainty- In times of stress or uncertainty—such as during global crises or personal challenges—doomscrolling becomes a coping mechanism. Psychologists argue that constantly seeking information gives us a false sense of control. The problem? It often exacerbates anxiety rather than alleviating it.

3. The Role of Dopamine and Tech Addiction- Social media platforms are built to exploit our brain’s reward systems. Every scroll releases a small hit of dopamine, the brain’s pleasure chemical. However, doomscrolling combines this reward loop with stress-inducing content, creating a harmful cycle that keeps us hooked. According to Dr. Anna Lembke, a psychiatrist and addiction specialist, “We are wired to seek pleasure and avoid pain, but in the digital age, this wiring gets hijacked.”

4 Algorithm-Driven Feeds- Social media and news apps are designed to keep us scrolling for as long as possible. Algorithms prioritize content that elicits strong emotional reactions—often fear, anger, or outrage—to maximize engagement. This reinforces our tendency to focus on negative content, making it harder to step away.

How to Stop Doomscrolling?

Breaking the doomscrolling habit is possible with intentional, scientifically-backed strategies. Here are some effective techniques to help you stop-

1. Practice Mindfulness and Self-Awareness-

Mindfulness techniques, such as meditation or mindful breathing, can help you become aware of your doomscrolling tendencies. The next time you find yourself scrolling, pause and ask-

• Why am I scrolling?
• How is this making me feel?
• Is this serving me in any way?

This simple moment of awareness can interrupt the cycle. Apps like Headspace or Calm offer guided meditations that focus on reducing anxiety and digital overwhelm.

2. Limit Your Exposure to Negative Content-

Set strict boundaries for news consumption and social media use-

• Time Blocking- Schedule two 10-minute windows per day to catch up on news. Outside of these times, avoid news apps.
• Content Filtering- Use tools like Feedless or News Feed Eradicator to reduce exposure to triggering content on social media.
• Curate Positivity- Follow accounts that share uplifting, inspiring, or educational content to counterbalance negativity.

3. Grounding Techniques

Grounding strategies are effective in managing compulsive behaviors like doomscrolling. A useful CBT tool is the 5-4-3-2-1 Technique to ground yourself-

• 5 Things You Can See
• 4 Things You Can Touch
• 3 Things You Can Hear
• 2 Things You Can Smell
• 1 Thing You Can Taste

This grounding exercise interrupts negative thought loops and brings you back to the present moment.

4. Replace Scrolling with Positive Activities- 

Replace doomscrolling with activities that bring joy, relaxation, or fulfillment. Some ideas include-

• Reading a book
• Exercising or stretching
• Journaling your thoughts
• Practicing gratitude by writing down three things you’re grateful for each day
• Calling or texting a loved one

5. Tech Detox and Digital Hygiene-

Healthy digital habits can significantly reduce doomscrolling-

• Turn Off Notifications- Disable alerts for news apps and social media platforms.
• Create Tech-Free Zones- Keep your phone away from your bedroom, dining table, and workspace.
• Use Digital Wellbeing Apps- Tools like Forest, Freedom, or your phone’s built-in screen time tracker can help you stay accountable.

6. Reframe Negative Thinking- When you find yourself overwhelmed by bad news, challenge your thoughts with these reframing questions-

• What can I control in this situation?
• Am I catastrophizing or imagining the worst-case scenario?
• What are the positive actions I can take instead of just worrying?

Practicing cognitive reframing can reduce anxiety and foster a more balanced perspective.

Break Free and Protect Your Mental Health

Doomscrolling may feel automatic, but with awareness, intention, and practical strategies, you can break free from its grip. By curating your digital space, practicing mindfulness, and replacing scrolling with more meaningful activities, you can protect your mental health and regain a sense of control.

Remember, taking breaks from distressing content isn’t avoidance—it’s self-care. You’re allowed to unplug, recharge, and focus on the things that truly matter.

References

Hanson, R. (2009). Hardwiring Happiness: The New Brain Science of Contentment.

Lembke, A. (2021). Dopamine Nation: Finding Balance in the Age of Indulgence.

McNaughton-Cassill, M. (2020). Psychology Today: Why We Doomscroll and How to Stop.

Seligman, M. (1975). Learned Helplessness: On Depression, Development, and Death.

The New York Times (2020). “The Endless Scroll: How Doomscrolling Takes Over Your Brain.”