How To Avoid Doomscrolling

Doomscrolling refers to the act of continuously scrolling through negative news or social media content, often causing increased stress, anxiety, or feelings of helplessness. Breaking this habit is important for maintaining mental health and well-being.

Here are some strategies to avoid doomscrolling:

🛑 How to Avoid Doomscrolling

✅ 1. Set Time Limits for Social Media or News Apps

Use app timers: Set daily time limits on your apps (many smartphones have this feature built-in).
Use a timer: Set a timer for how long you plan to spend on news apps, and stick to it.
Use apps like Forest, Focus@Will, or RescueTime to help you limit screen time or block certain apps for a set period.

✅ 2. Curate Your Feed

Unfollow or mute accounts that regularly post negative or distressing content. Focus on following accounts that bring positivity, educational content, or inspirational messages.
Use content filters to block out certain keywords or hashtags on social media.
Instead of constantly scrolling, subscribe to specific news sources that offer balanced perspectives or follow positive, uplifting pages.

✅ 3. Set Boundaries for News Consumption

Limit news intake: Set designated times in the day to check news (e.g., once in the morning and once in the evening), and stick to it.
Use reputable sources: Focus on high-quality, well-researched news outlets rather than sensationalized or unreliable sources.
Avoid checking the news right before bed to prevent anxiety from affecting your sleep.

✅ 4. Create Tech-Free Zones

Designate certain spaces, like the bedroom or dining room, as tech-free zones to keep your mind off news and social media.
Avoid using your phone first thing in the morning or just before going to sleep to prevent starting and ending your day with negative content.

✅ 5. Practice Mindfulness and Self-Care

Mindful breathing or meditation: When you feel the urge to doomscroll, pause for a few moments and engage in mindfulness techniques. Apps like Headspace, Calm, or Insight Timer can help guide you.
Engage in self-care activities that bring you joy, like reading, exercising, cooking, or hobbies, to replace the urge to scroll.

✅ 6. Limit Notifications

Turn off notifications for social media or news apps, so you’re not constantly reminded to check your phone.
If you receive notifications for important updates (e.g., from family or work), adjust your settings so you only get relevant alerts.

✅ 7. Replace Doomscrolling with Positive Activities

Replace the habit: Keep a list of positive activities or hobbies to do when you catch yourself scrolling, such as reading a book, writing, exercising, or listening to a podcast.
Consider joining online communities that focus on positive topics like creativity, personal development, or hobbies, to shift your focus away from negativity.

✅ 8. Limit Your Exposure to Sensationalism

Avoid content that emphasizes sensationalized, fear-driven headlines. Instead, focus on content that offers depth, context, and solutions.
Be aware of clickbait and headlines designed to trigger emotional reactions or panic.

✅ 9. Take Breaks and Step Outside

Taking a digital detox for a set period—whether a few hours or even a full day—can help reset your mind.
Going outside, walking, or doing physical activity can also break the cycle of doomscrolling and boost your mood and mental clarity.

✅ 10. Talk to Someone

If you feel overwhelmed by the constant barrage of negative information, talk to a friend, family member, or mental health professional about how you’re feeling. Sometimes, just expressing your thoughts can help alleviate anxiety.

🚫 Avoid the News Cycle

Remember that news cycles tend to repeat and escalate. Once you read a distressing headline, it’s likely to be repeated in various forms throughout the day. Don’t feel compelled to catch every update; this can create a sense of urgency that fuels doomscrolling.

By implementing these strategies, you can create a healthier balance when it comes to news and social media, focusing more on your well-being and mental health.