Doom Scrolling & Our Mental Health: How to Limit Your Scrolling

"When you've scrolled so much you’ve become one with the floor, but you just can't look away from the doom!"

You grab your phone for a quick peek, and five minutes later, you're sucked into an endless vortex of bad news, TikTok chaos, and existential panic. Ring any bells?

If you've ever been sucked into the black hole of never-ending scrolling, you're in good company. Doom-scrolling—endlessly gobbling up content that's as cheerful as a Monday morning alarm—has practically become our new favorite hobby. Why do our brains love to marinate in misery, and more importantly, how can we escape this digital doom loop?

Our brains are wired to pay attention to potential threats. This negativity bias, a survival mechanism from our ancestors, makes us more likely to click on catastrophic headlines than heartwarming puppy rescues.

Toss in the never-ending hamster wheel of social media algorithms, and we're trapped in a cycle—chasing updates, stressing out, and still glued to our screens. The outcome? More anxiety, sleepless nights, and a rising feeling of "What on earth am I doing with my life?"

Signs You Might Be Doom-Scrolling Too Much

Are you guilty of this? Here are some red flags:

✅ You feel more anxious after being on your phone.

✅ You lose track of time scrolling (30 minutes turns into 2 hours).

✅ Your sleep suffers because you check your phone before bed.

✅ You feel helpless or overwhelmed by the content you consume.

✅ You struggle to focus on tasks after scrolling.

If any of these sound familiar, don’t worry—there’s hope!

How to Break the Doom-Scrolling Cycle

🔹 1. Set a Time Limit (and Stick to It!)

Use app timers to limit your social media or news intake. Even 15 minutes less per day can make a big difference.

🔹 2. Unfollow the Chaos

Curate your feed! If certain accounts leave you feeling anxious or drained, it’s perfectly okay to mute, unfollow, or block them. Your mental health should always come first, not staying updated on every crisis.

🔹 3. Replace the Habit with Something Better

Find a healthier way to spend your time. Maybe read a book, watch a movie, or spend time with loved ones.

Stress and anxiety can be tough, but there are healthier ways to cope. Find activities that bring you joy, like exercise, relaxation techniques, or spending time with loved ones.

Instead of mindlessly scrolling through your phone in bed, try something relaxing like reading, stretching, or listening to a short podcast. Give your brain a break!

Here are some more tips to help you break free from the doom-scrolling cycle:

🔹 Turn Off Notifications: Silence non-essential notifications on your phone. Even if you only do it for a few hours a day, it can make a big difference in reducing your exposure to constant negativity.

🔹 Remember, You Don’t Have to Know Everything: It’s okay not to be up-to-date on every global crisis in real-time. Being informed is important, but constant exposure to negativity can be overwhelming. Prioritize your peace and well-being.

Final Thoughts:

Doom-scrolling may seem like a productive way to spend your time, but it can actually drain your energy and leave you feeling anxious and stressed. By making a few simple changes, you can reclaim your time, reduce your anxiety, and give your brain the break it deserves.

Next time you're caught in a doom-scrolling tornado, just inhale deeply, drop that phone like it’s hot, and remember—you’re the boss, not some sneaky algorithm. 💛