It starts innocently—you check the news or scroll TikTok before bed. Next thing you know, it’s 1 a.m., and your brain feels like a cluttered inbox full of bad headlines and TikTok drama.
That, my friend, is doomscrolling. And it’s quietly draining your mental energy.
What Is Doomscrolling, Really?
Doomscrolling is the act of endlessly scrolling through negative news or social content, often without realizing how much time has passed—or how it’s affecting your mood. The term exploded during the pandemic, but the habit has stuck around, becoming part of our daily lives.
Why Is It So Addictive?
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Fear of missing out (FOMO): You want to stay informed.
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Anxiety loop: The brain gets trapped in “what ifs.”
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False sense of control: Consuming more makes us feel like we’re doing something, even if it’s making us more anxious.
5 Ways to Break the Doomscroll Cycle
🕐 1. Set a Time Limit (and Stick to It)
Use built-in screen time tools on your phone to cap your social media or news app usage. Even 30 minutes less a day can make a huge difference.
🌙 2. Create a Nighttime Cutoff
No phone 1 hour before bed. Instead, try a low-effort activity like reading a few pages of a book, journaling, or listening to calming music.
🤳 3. Follow Uplifting Accounts
Balance your feed! Follow creators who inspire, make you laugh, or share calming content. Your scroll doesn’t have to feel like a mental minefield.
📴 4. Have a “Scroll-Free” Zone
Pick a place (like your bed or dining table) that’s off-limits for scrolling. Keep it sacred.
✍️ 5. Replace the Habit Slowly
Replace mindless scrolling with a small mindful habit—like writing one gratitude note, stretching, or drinking tea while doing nothing for five minutes.
It’s Not Just a Bad Habit—It’s a Mental Health Drain
Doomscrolling often feels passive, but it actively fuels stress, anxiety, and even depression. It makes the world feel heavier than it actually is. And if you already struggle with your mental health, it adds more noise to an already loud brain.
You Deserve Better Than Endless Bad News
There’s power in not knowing everything all the time. You’re not a bad person for setting boundaries with your phone. You’re a person choosing peace over chaos—and that’s something worth scrolling for.
