Introduction:
We’ve all done it—scrolling endlessly through distressing headlines, waiting for the next piece of bad news. It starts with curiosity but quickly spirals into anxiety, fear, or even hopelessness. This modern behavior has a name: doomscrolling. In a world that never stops broadcasting problems, breaking this cycle is essential for your mental health. If you’re feeling mentally exhausted or emotionally numb, this article will show you how to stop doomscrolling and start living again with clarity and peace.
What Is Doomscrolling and Why It Happens
Doomscrolling is the act of consuming an excessive amount of negative news online. It’s driven by a psychological bias called negativity bias — our tendency to focus more on bad news than good.
The digital age delivers information 24/7, and many platforms are designed to keep us scrolling. The problem? It keeps your brain in a state of stress, lowers mood, and erodes sleep quality and productivity.
Signs You’re Caught in the Doomscrolling Loop
- You feel anxious or depressed after checking the news.
- You scroll even when you intend to stop.
- You’re constantly checking for updates, even at night.
- You find it hard to concentrate or relax afterward.
How to Stop Doomscrolling: Step-by-Step
1. Set Time Limits for News Consumption:
Limit news intake to 10–20 minutes, once or twice a day. Use timers or app blockers to help enforce it.
2. Curate Your Feed:
Unfollow accounts or mute sources that fuel negativity. Follow positive or educational accounts that offer hope or solutions.
3. Replace the Habit with Something Better:
When you feel the urge to scroll, go for a walk, journal, or listen to music. Replace the trigger with a healthier coping mechanism.
4. Keep Devices Out of Reach:
Charge your phone outside your bedroom. Create physical space between you and the constant stream of updates.
5. Practice Mindfulness and Gratitude:
Even five minutes of deep breathing or listing three things you’re grateful for can reset your mental state.
Long-Term Benefits of Quitting Doomscrolling
- Lower anxiety and depression
- Improved sleep quality
- Better productivity and focus
- Healthier emotional resilience
- Increased positivity and hopefulness
Q1: Is it okay to stay informed during a digital detox?
A: Yes. Staying informed is important, but it’s about finding balance — avoid overexposure to negative news.
Q2: What are the best apps to stop doomscrolling?
A: Try apps like Freedom, StayFocusd, or Forest to limit screen time and redirect your attention.
Q3: Can doomscrolling become an addiction?
A: It can form compulsive habits. If it’s impacting your daily life or mood, treat it with the same seriousness as digital addiction.
Q4: What if I work in news or media?
A: Set professional boundaries — schedule breaks and be intentional about separating personal and work-related media intake.
Take your attention back. Start by choosing one moment today to unplug, breathe deeply, and do something uplifting. The peace you’re looking for isn’t in the next scroll — it’s in your hands right now.
I’m EKBAL HOSSAIN MONDAL, the creator of SmartSolveTips.com — a blog dedicated to helping people improve productivity, avoid digital burnout, and live better online. With years of hands-on experience in self-development and digital wellness, I write practical tips and tools to help you stay focused and thrive in a fast-paced digital world.
