Understanding Doomscrolling: How to Break the Habit for a Healthier Mind
- Allen Bauman
- Aug 1
- 3 min read
Updated: Sep 1
The Impact of Technology on Our Daily Lives
For many of us, checking our phones is the first thing we do in the morning. What used to be a glance at the newspaper has turned into an endless stream of headlines and social media updates. The problem is, modern technology is nothing like the morning paper.
The nonstop news cycle, powered by smartphones and social media, means we can see what’s happening around the world in seconds. With just a few taps, we’re caught up on natural disasters, political debates, and personal tragedies from every corner of the globe. While staying informed matters, people were never meant to take in this much heavy information all at once, especially when so much of it is negative.
Why Negative News Stands Out
The issue isn’t just the volume of news, but the type of stories that rise to the top. Most online platforms use algorithms designed to hold our attention, and posts that spark anger, fear, or outrage tend to get more clicks and shares. So, those are the stories you’ll see first.
This habit has been nicknamed doomscrolling. It’s endlessly scrolling through bad news, even when you know it’s making you feel worse. In a way, our brain attempts to stay prepared. When we sense danger, we naturally seek out more information. In the past, this instinct helped people make quick, life-saving decisions. But today, that same habit can do more harm than good when applied to a constant, global newsfeed.
What It Does to Your Mind and Body
Doomscrolling affects more than just your mood. According to Harvard Health, being bombarded by alarming headlines tricks your brain into thinking you’re constantly in danger. This triggers your body’s stress response again and again throughout the day. Over time, that constant stress can lead to headaches, poor sleep, digestive problems, and even a weaker immune system (Salamon, 2024).
Our brains are wired to focus on potential threats for survival, but today’s digital spaces exploit this instinct. The result is a cycle where upsetting content keeps you glued to your screen, even though it leaves you feeling anxious, frustrated, or overwhelmed (Robert, 2022).
How to Break the Doomscrolling Habit
It’s easy to say, “Just stop scrolling,” but that advice rarely works. These platforms are built to pull you in, and most of us have gotten used to reaching for our phones without thinking. A more realistic approach is to become more aware of how, when, and why you’re consuming news and make small, intentional changes.
Many people have tried different methods to limit their doomscrolling habits, and some approaches stand out as especially effective. In a recent survey, the most helpful strategy reported was limiting the number of online sources people read, followed closely by using apps or tools to set screen time limits (EcoGreenLove, 2023). Other popular techniques included practicing mindfulness or meditation, engaging in offline activities, and adjusting app notification settings to reduce distractions.
Practical Tips to Reduce Doomscrolling
Here are a few ideas to help:
Pay attention to your habits. Notice when you’re scrolling and what triggers it. Are you anxious? Bored? Looking to fill time? Recognizing those patterns is the first step in shifting them.
Adjust what you see. Most apps let you mute, unfollow, or hide accounts that post upsetting content. You can also seek out sources known for balanced or positive reporting to even out your feed.
Set limits. Give yourself a set window for checking the news each day. Harvard Health recommends setting specific “worry periods.” These are short, scheduled times where you catch up on headlines, then leave them alone for the rest of the day (Salamon, 2024). This helps ease the urge to check your phone constantly.
Use helpful tools. Many phones and apps have settings that track or limit your screen time. Turning these on can cut down your scrolling without needing to rely on willpower alone.
When to Ask for Help
If you’re ready to take a step toward feeling more grounded and in control, our team at Metta Vita Health is here for you. We offer compassionate, personalized care to help you navigate anxiety, stress, and everyday challenges. Schedule your first session today and start building healthier habits — both online and off.
Conclusion
Doomscrolling can have a profound impact on your mental and physical health. By understanding its effects and implementing strategies to reduce it, you can reclaim your time and well-being. Remember, it's okay to step back from the news and focus on what truly matters in your life.
References
Salamon, M. (2024, September 1). Doomscrolling dangers: What it does to your mind and how to stop it. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers
EcoGreenLove. (2023, November 6). Doomscrolling: What it is and how to stop it Infographic]. [https://ecogreenlove.com/2023/11/06/doomscrolling/
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