It starts with one quick scroll, and before you know it, an hour has passed, your mood has dropped, and you feel more overwhelmed than informed. Doomscrolling, the habit of endlessly consuming negative news and content, has become a common stressor in our screen-filled lives. While staying informed matters, constant exposure to bad news can impact sleep, productivity, and emotional well-being. The good news? With a few intentional changes, you can break the cycle and reclaim your time and peace of mind.
Recognize the Signs of Doomscrolling
Doomscrolling isn’t just checking the news. It’s when scrolling becomes a compulsive habit that leaves you feeling anxious, hopeless, or emotionally drained. If you find yourself reading one negative headline after another late at night or refreshing your feed without thinking, that’s a red flag.
The key is awareness. Start noticing when and why you reach for your phone. Is it boredom? Anxiety? A way to fill the silence? Recognizing your patterns helps you interrupt them. When you understand what triggers your scrolling, it’s easier to create healthier habits in response.
Set Boundaries Around News and Social Media
You don’t have to quit cold turkey but you do need limits. Start by setting specific times during the day to check the news or social media, rather than leaving it open-ended. Morning and evening check-ins with a 10-minute timer can help you stay informed without spiraling.
You can also use your phone’s screen time tools to monitor and restrict usage. Setting app limits, turning off push notifications, or using “Do Not Disturb” mode during work or rest hours can keep you from falling into the endless scroll without realizing it.
Curate a Healthier Feed
Not all digital content is bad–what matters is the mix. If your social feeds are filled with negativity, outrage, or alarmist headlines, your mental state will reflect that. Take time to unfollow accounts that stress you out and follow ones that uplift, educate, or entertain in a meaningful way.
Look for content that sparks curiosity, creativity, or calm—whether it’s nature photography, wellness tips, or feel-good stories. A more balanced feed helps shift your mindset and makes your screen time feel purposeful, not draining.
Replace the Habit With Something Intentional
Habits aren’t broken, they’re replaced. When you feel the urge to scroll, try substituting another activity. Even something simple, like stepping outside, making tea, journaling, or stretching, can give your brain a break and help reset your nervous system.
Keep a list of quick, go-to alternatives for when you’re tempted to scroll. Reading a physical book, listening to a podcast, or calling a friend can offer the same escape without the emotional side effects. These small shifts add up, especially when repeated consistently over time.
Create Tech-Free Zones and Routines
Designate specific spaces or times of day where screens are off-limits. Try keeping your bedroom, dining table, or morning routine screen-free to give your brain space to focus, connect, or simply rest. These boundaries help you stay present and reduce mindless scrolling.
Building tech-free rituals–like a phone-free morning walk or winding down with candlelight and a book–can help signal to your brain that it’s safe to relax. These moments may feel small, but they can dramatically improve mental clarity, sleep, and stress levels.
Be Gentle With Yourself as You Rewire the Habit
Doomscrolling is often a coping mechanism, not a failure of discipline. It’s okay to slip up, it’s part of the process. What matters is that you’re becoming more mindful of your relationship with technology and making changes that support your well-being.
Celebrate the small wins, like spending one evening without your phone or resisting the urge to check the news before bed. Over time, those moments add up to healthier digital habits and a calmer, more focused mindset. Progress doesn’t have to be perfect to be meaningful.
Take Back Your Time and Your Peace
Breaking free from doomscrolling isn’t about giving up your phone–it’s about choosing how you spend your time and attention. By creating better boundaries, curating your content, and building intentional habits, you can scroll less and live more. Your peace of mind is worth protecting, and small daily choices can lead to a more focused, balanced, and emotionally grounded life, online and off.