It starts innocently enough. You might check your phone for a quick scroll through the news or social media feed before bed. Then you notice the clock: an hour, maybe even longer, has passed, your mood has plummeted, and the same story, usually bad, keeps repeating itself.
You’ve been doomscrolling.
Doomscrolling is the habit of endlessly scrolling through negative news, updates, reels or social media posts. Psychologists warn that this behaviour can fuel anxiety, depression, and a general sense of despair. But why do we do it? And, more importantly, how do we stop?
Why We Keep Scrolling
The answer to this is surprisingly simple: our brains are wired to pay attention to danger. From an evolutionary perspective, being alert to threats – whether wild animals or, indeed, social fallout – kept us alive. In the modern world, those “threats” are brought to us by headlines about political turmoil, disasters, civil unrest.
Yes, it’s that exact same part of the brain that once helped our ancestors survive, now keeps us glued to our screens, hungry for bad news.
Then there’s the dopamine loop. Every new notification, tweet, or post triggers a tiny release of dopamine, the “feel-good” chemical in our brain.
Even if the content is depressing, our brain basically enjoys the novelty. It’s quite the paradox: we scroll to feel informed, but the very act of scrolling keeps us anxious. Social media companies know this all too well and have expertly designed algorithms that push engagement over well-being.
Finally, there’s a sense of control, or, at least, the illusion of it. When the world feels overwhelming, scrolling through news feeds can make us feel like we’re “keeping up” or “preparing” for what’s coming. But no, it often has the opposite effect: we feel helpless, overexposed, and mentally drained.
The Internet as a Force for Good
It’s worth pausing and acknowledging that the internet isn’t all bad. In fact, when used intentionally, it can be an incredibly wonderful tool for growth, creativity, and connection.
Take gaming, for instance. For scores of us, video games aren’t mindless distractions; they can be fun and stress-relieving. iGaming platforms, in particular, have become online spaces where gamers can unwind, challenge themselves, and even chat with other players online.
Play at the likes of the fastest withdrawal online casino, for example, and you’ll have access to hundreds of games, free bonuses, winnings in your account in a flash, and the chance to compete with others.
Social media also has its bright side. It allows us to keep up with friendships across distances, discover communities of like-minded people, and even find inspiration for hobbies or projects.
For example, a budding chef can watch recipe tutorials on TikTok for some fresh inspiration, while a keen amateur artist might find tutorials and supportive groups on Instagram or Reddit. These platforms pop with learning and connection, provided we use them deliberately.
Then there’s the internet’s capacity for idea-sharing. Forums, blogs, and collaborative spaces allow people to brainstorm, learn new skills, and develop projects that might never exist offline.
Think open-source software communities, online book clubs, or digital workshops: all of these are so successful because people share their knowledge and support each other.
The internet, in short, can broaden horizons rather than shrink them, but we have to choose our engagement wisely.
How to Combat Doomscrolling
Breaking free from the doomscroll loop isn’t about abandoning technology. Far from it, in fact. It’s just about reclaiming a little bit of control over your attention and habits.
Some practical strategies include:
1. Limit news intake
Instead of constantly checking, set aside a dedicated, fixed amount of time each day to catch up on the news. Maybe it’s 20 minutes with your morning coffee or a half-hour after dinner. By doing this, you know you have a dedicated window, and this helps reduce the impulse to refresh endlessly.
2. Adjust feed
Unfollow accounts that thrive on scare-mongering or constant outrage, and only follow sources that prioritise facts, solutions, and even positivity. This small adjustment can go a very long way to drastically reducing anxiety.
3. Use the internet intentionally
As discussed, there are ways to use digital spaces positively. Schedule time for hobbies online, but like anything, moderation is crucial. Make these activities intentional breaks rather than mindless scrolling.
4. Set boundaries
Turn off notifications for non-essential apps. Leave your phone in another room while working or eating. Physical distance from the screen creates mental space to breathe and reflect.
5. Mindful scrolling
Be conscious of your urges. Ask yourself before you open an app: “Am I doing this to be informed or am I trying to fill a void?” Even small pauses can break automatic behaviour loops.
6. Take a break
Replace some scrolling time with activities that refresh your mind without the negativity. Listen to a podcast, go for a walk in the fresh air, call a friend, or read a book. These options stimulate your brain in healthier ways.
7. Practice gratitude
A daily practice of noting small positives (moments you enjoyed, things you accomplished, or kind gestures you witnessed) can counterbalance the constant influx of bad news. Journaling or even a short mental inventory can strengthen your resilience against doomscrolling.
Small Adjustments, Big Impact
It’s important to remember: completely breaking the doomscroll habit won’t happen overnight. Think about it: you’re rewiring instincts honed over millions of years and reinforced by modern technology.
But even tiny adaptations, like ten minutes less of scrolling, following one positive account, or scheduling a daily game night, can accumulate into improvements in your general well-being overall.
The key is awareness. Once you see the loop and understand why it hooks you, you can start to reclaim your attention and your mental energy.
At the end of the day, doomscrolling isn’t a moral failing or a sign of weakness. It’s simply a reflection of the environment we live in: fast, connected, stressy, and often overwhelming. But it doesn’t have to define our relationship with technology or the world.
Above all else, remember: the screen doesn’t have to control you. You control the screen.