how to stop doom scrolling

What is doom scrolling? Have you ever found yourself scrolling endlessly through bad news, rage-y clickbait videos or depressing headlines, unable to stop even though it’s making you feel worse? If the answer is yes, then you have experienced doom scrolling—or as it’s known by its other monikers, death scrolling or zombie scrolling. It’s one of those online habits we know is bad for us, but somehow, we can’t seem to break its hypnotic hold on us. The endless news updates, the celebrity gossip, the negativity, the constant pull of “just one more scroll”; it’s a mental trap that’s hard to escape. Worse, doomscrolling is one of the major causes of brainrot, leaving us emotionally exhausted and mentally foggy. But why do we doomscroll in the first place? What are the effects of doomscrolling, and most importantly, how can we stop the death scroll? Read on below. What Is Doomscrolling? Doomscrolling definition: The compulsive act of scrolling through clickbait content, negative news or upsetting articles and videos, even though doing so leaves you feeling stressed, anxious, or mentally or emotionally drained. Although the term was created in 2018, it wasn’t until the pandemic that it gained popularity when people couldn’t stop refreshing their feeds for the latest bad news on the pandemic. Doomscrolling isn’t limited to major events like the latest wildfires in LA, it also happens anytime we spiral into consuming content that’s heavy, upsetting, or downright terrifying. Whether it’s tapping TikTok for doomsday predictions, scrolling Twitter for disaster updates, or refreshing Reddit for drama, doomscrolling traps us in a loop of negativity. Effects of Doomscrolling At first, doomscrolling makes you feel like you’re staying up to date on the latest world events. But the more you scroll, the worse you feel. Here’s how it affects you: Heightened Anxiety: Constant exposure to bad news puts your brain in fight-or-flight mode, making you feel on edge. Mental Exhaustion: Your brain isn’t designed to process endless negativity, leaving you mentally drained. Sleep Disruption: Late-night scrolling messes with your sleep patterns, thanks to both blue light and the stress of consuming upsetting content. Reduced Focus: Jumping from one alarming headline to another trains your brain to crave quick hits of information, making it harder to concentrate on one thing at a time. Bad Mood: Staring at a blue screen all day can put you in a terrible mood, especially if you’ve spent hours upon scrolling social media. It can make you short on patience with people in your life. Brainrot: The overstimulation from mindless scrolling contributes to that foggy, burnt-out feeling we call brainrot.  Doomscrolling is an addictive habit that doesn’t just affect your mood; it rewires your brain to crave quick hits of negative dopamine, leaving you stuck in a vicious cycle. Why Do We Doomscroll? So, why do we do this to ourselves? It’s not like we enjoy feeling stressed and overwhelmed. But doomscrolling is rooted in human psychology: Negativity bias: Our brains are wired to focus on threats as a survival mechanism. This makes bad news more attention-grabbing than good news. FOMO (Fear of Missing Out): We don’t want to miss important news updates, especially during crises. Instant gratification: The endless scroll is designed to keep us hooked on cheap hits of serotonin, with algorithms feeding us more of what grabs our attention. It quickly alleviates boredom. Boredom: Endless scrolling does alleviate boredom, with its quick burst of dopamine as a reward. The problem is that the dopamine rush ends as quickly as it starts, leading you to doom scroll even more looking for that quick dopamine hit again.  Other underlying issues: Sometimes the constant need to scroll, read countless articles, and watch video after video, can have other causes like OCD, neglect, depression, anxiety or even ADHD. Before you go self diagnosing though, it’s important to speak to a doctor or a psychiatrist first. Combine these factors with our easy access to smartphones, and it’s no wonder we fall into the doomscrolling trap. How to Stop Doomscrolling Breaking free from doomscrolling isn’t easy, but it’s absolutely possible. Here’s how to stop doomscrolling and reclaim your peace of mind: 1. Set Time Limits on Your Apps Use a built in feature app like Screen Time for Android and iOS, or Digital Wellbeing for Android to time how long you spend on social media or news apps. When the timer runs out, put your phone away and log off any social media sites or online forums like Reddit. 2. Create Phone-Free Zones Make your bedroom, dining table, or other spaces in your home phone-free zones. Physically remove yourself from your smartphone or tablet by putting it away on a high shelf or leaving it in a different room. This reduces the temptation to zombie scroll. 3. Turn Off Notifications Disable push notifications on your phone’s settings for news apps, social media, and anything else that alerts you to pick up your phone and click on another headline. 4. Follow Positive Accounts Try to curate your news or social media feed to prioritize uplifting (cat accounts always make us happy personally) or neutral content. Do unfollow accounts that constantly post negative clickbait news or salacious stories. 5. Replace Scrolling with Positive Habits Instead of doomscrolling, try activities that refresh your mind, like reading, journaling, or going for a quick 5-10 minute walk. Even something as simple as setting a timer to close your eyes or looking away from a screen for 40 seconds can have a positive impact. 6. Practice Mindfulness When you catch yourself doomscrolling, pause and ask: “How is this making me feel?” If the simple answer is “Bad,” sometimes that can be enough to motivate you to stop. Or, at least, take a short break from mindless scrolling. 7. Go Offline Before Bed Stop using your phone at least an hour before sleep to avoid overstimulating your brain with the blue light from your screen. Replace it with a calming bedtime routine, like reading a physical book