You know that moment when you tell yourself you’ll just “check your phone for five minutes,” and before you know it, hours have flown by and you’re still staring at the screen? You’ve scrolled through an endless stream of news, social media posts, and random memes, but instead of feeling entertained or informed, you’re left feeling anxious, exhausted, or even angry. Congratulations, you’ve just experienced “doomscrolling.”
Doomscrolling, in case you haven’t heard the term, is that habit of endlessly scrolling through bad news, negative stories, and troubling headlines. It’s an addiction most of us can relate to, especially in recent years. But here’s the kicker: while we may feel like we’re staying “informed” by constantly refreshing our feeds, doomscrolling can wreak havoc on our mental health, stress levels, and even our brain chemistry. In this article, we’ll dive into the perils of doomscrolling, the science behind why we’re hooked, and practical steps to break free from the cycle.
The Smartphone Trap — Just How Much Time Are We Spending Online?
Let’s start by putting some numbers to the problem. According to a 2023 report by Datareportal, the average person spends 6 hours and 58 minutes online every day. And if that sounds high, consider that younger generations—like Gen Z—are on their phones for upwards of 8 hours a day. Between work, entertainment, and socializing, we’re glued to our screens for a significant chunk of our waking hours. But it’s not just time spent online that’s concerning; it’s what we’re consuming during that time.
When we engage in doomscrolling, we’re not just scrolling through cute dog videos or updates from friends. We’re fixated on bad news—whether it’s about the latest natural disaster, political turmoil, or even updates on pandemics. And, as research from the American Psychological Association shows, constant exposure to distressing news can increase feelings of stress, anxiety, and depression. Yet we keep coming back for more. Why?
The Science of Addiction — Why Doomscrolling Feels So Good
Here’s where it gets tricky. The reason doomscrolling is so hard to stop is that it taps into the same reward pathways in our brain that other addictive behaviors—like gambling or drug use—activate. Every time we scroll and see something new, we get a little hit of dopamine, the “feel-good” neurotransmitter. This is the same brain chemical that’s released when people use drugs like cocaine. Yes, you read that right: the compulsive urge to keep refreshing Twitter, TikTok, or Reddit is chemically similar to a drug high.
This intermittent reward system—where you never know what you’re going to see next—triggers a loop that’s hard to break. According to a study from Harvard University, social media platforms are designed to keep us coming back by offering small, unpredictable rewards, whether that’s a funny post, a piece of surprising news, or even a like on your own content. The unpredictability of these dopamine hits is what makes the habit so compulsive. You keep scrolling because maybe, just maybe, the next post will be more exciting or shocking than the last.
But the short-term “high” comes at a long-term cost.
How Doomscrolling Affects Your Brain and Mental Health
All of that dopamine might feel good in the moment, but over time, doomscrolling can lead to mental health issues. Constantly exposing yourself to negative news and emotionally charged content increases stress levels and can contribute to chronic anxiety and even depression. A 2021 study published in the journal Nature found that people who engage in prolonged social media use—especially when it involves consuming bad news—report significantly higher levels of psychological distress.
But the toll isn’t just emotional; it’s also cognitive. Research shows that spending too much time on your phone, especially doomscrolling, can impair your brain’s ability to focus and retain information. A study from Microsoft found that the average human attention span has dropped from 12 seconds in 2000 to just 8 seconds today—a decline that’s been partially linked to our increasing reliance on technology and constant multitasking.
The bottom line is that doomscrolling rewires your brain to crave short-term gratification at the expense of long-term well-being, leaving you stressed, anxious, and mentally drained. And like any addiction, the more you do it, the harder it becomes to break the cycle.
The Solution — How to Break Free from Doomscrolling
If doomscrolling is essentially hijacking your brain, how can you break free? Thankfully, there are several strategies you can use to reclaim control over your time, your mind, and your mental health.
No. 1 — Try a Digital Detox
One of the most effective ways to reduce doomscrolling is to step away from your devices altogether. This is where a digital detox comes in. The idea of a digital detox is simple: take a break from screens, whether it’s for a few hours, a day, or even longer.
Start small by setting aside specific times of day when you won’t use your phone or computer. For example, try turning off your phone during meals or an hour before bed. You could also designate one day a week (hello, Screen-Free Sunday!) to go completely device-free. By creating boundaries between you and your technology, you give your brain a chance to reset, reducing the urge to scroll mindlessly.
Some people find it helpful to use apps designed to limit screen time or block social media usage during certain hours. Apps like Freedom and StayFocusd allow you to set timers and restrictions on your internet usage, keeping you accountable.
No. 3 — Replace Scrolling with Journaling
If you’re used to reaching for your phone during moments of boredom or anxiety, try replacing that habit with something more mindful, like journaling. Writing down your thoughts, feelings, and observations is a powerful way to process emotions and work through stress. Plus, journaling can help you regain control over your thoughts, instead of letting the chaotic stream of news and social media dictate your mood.
In fact, studies show that journaling can reduce anxiety and depression. A study published in Advances in Psychiatric Treatment found that expressive writing—like journaling—helped participants manage stress and reduce symptoms of mental health conditions. It’s a healthy outlet for all that pent-up anxiety, and it’s a lot more constructive than doomscrolling.
If you’re new to journaling, start simple. Set aside 10 minutes a day to write down your thoughts. You don’t need to worry about grammar or structure—just let your thoughts flow freely. You’ll likely find that over time, it becomes a healthy replacement for the hours you used to spend scrolling.
No. 4 — Curate Your Feed
If quitting social media cold turkey feels impossible, at least make it a healthier space. Start by curating your social media feeds. Unfollow accounts that constantly share negative or fear-mongering content, and instead, follow pages that inspire, uplift, or teach you something valuable. You can also try subscribing to more balanced news sources that offer comprehensive coverage instead of sensational headlines.
Social media doesn’t have to be a toxic place. It’s all about how you use it. If you’re intentional about the kind of content you consume, you can create a digital environment that supports your mental well-being rather than draining it.
No. 5 — Practice Mindfulness
Mindfulness is another tool that can help combat the effects of doomscrolling. By practicing mindfulness, you train your brain to stay present and focused on the here and now, rather than getting swept up in the never-ending cycle of negativity online.
Mindfulness practices, like meditation or deep breathing exercises, can help reduce stress and anxiety. Research from Johns Hopkins University found that mindfulness meditation can reduce symptoms of depression, anxiety, and pain. By incorporating mindfulness into your daily routine, you can learn to recognize when you’re falling into the doomscrolling trap and take a step back before it gets overwhelming.
Conclusion — Breaking the Doomscrolling Cycle
We live in a world that’s increasingly defined by our digital consumption. And while the internet and social media have incredible benefits, they also come with their own set of pitfalls—doomscrolling being one of the biggest. It might feel satisfying in the moment, but over time, the habit wreaks havoc on your brain, your mental health, and your ability to focus.
The good news? You’re not stuck. By understanding the addictive nature of doomscrolling and using practical strategies like a digital detox, journaling, curating your feed, and practicing mindfulness, you can break the cycle. You can take back control of your time, your focus, and your mental well-being.
Remember, your mental health is worth more than the next news headline or viral tweet. Take a deep breath, put down the phone, and step into a healthier relationship with your digital world.
