How to Stop Doomscrolling and Take Back Control of Your Time

Doomscrolling has quietly become one of the most common digital habits of modern life. You open your phone to check one notification, and suddenly you’re an hour deep into bad news, alarming headlines, and endless social media posts. By the time you stop, you feel drained, anxious, and frustrated—yet you still feel the urge to keep scrolling.

If this sounds familiar, you’re not alone. Doomscrolling affects people of all ages, especially in a world where news, social media, and notifications never stop. The good news is that doomscrolling is a habit you can change. With the right awareness, tools, and routines, you can regain control of your time, attention, and mental well-being.

This guide breaks down what doomscrolling is, why it’s so hard to stop, and—most importantly—how to stop doomscrolling in realistic, sustainable ways.

What Is Doomscrolling?

Doomscrolling is the habit of endlessly scrolling through negative or stressful content online, especially on social media or news apps. It often happens late at night, during breaks, or when you feel bored, anxious, or overwhelmed.

Unlike casual scrolling, doomscrolling usually leaves you feeling worse instead of better. You may feel tense, sad, angry, or helpless after consuming a steady stream of negative information.

Common doomscrolling platforms include:

• Social media feeds

• News websites and apps

• Comment sections

• Video platforms with autoplay

• Short-form content apps

Doomscrolling isn’t about staying informed—it’s about getting stuck in a loop where your brain keeps searching for more information, even when it’s harming your mood.

Why Doomscrolling Is So Hard to Stop

 

Doomscrolling isn’t a lack of self-control. It’s driven by how technology and the human brain work together.

Your Brain Is Wired for Threat Detection

The human brain is designed to focus on danger. Negative news grabs attention faster than positive stories because your brain thinks it’s helping you stay safe. Every alarming headline triggers curiosity and fear, pulling you deeper into the scroll.

Social Media Is Designed to Keep You Hooked

Many apps are built to maximize engagement. Features like infinite scrolling, autoplay videos, and algorithm-driven feeds make it easy to lose track of time. The more you scroll, the more content appears—often tailored to your emotional reactions.

Doomscrolling Feels Like Control

During uncertain times, consuming information can feel productive. Scrolling gives the illusion of staying prepared, even when the content doesn’t lead to action or solutions.

Stress Makes the Habit Worse

When you’re tired, anxious, or emotionally drained, your brain looks for distraction. Doomscrolling becomes an easy escape, even though it adds more stress.

Understanding these factors is important. Doomscrolling isn’t a personal failure—it’s a habit shaped by biology and technology.

The Effects of Doomscrolling on Mental and Physical Health

Doomscrolling doesn’t just waste time. Over time, it can affect how you feel, think, and sleep.

Mental Health Effects

• Increased anxiety and stress

• Feelings of hopelessness or fear

• Difficulty focusing or relaxing

• Constant sense of urgency or alertness

Physical Effects

• Poor sleep quality

• Eye strain and headaches

• Muscle tension in neck and shoulders

• Fatigue from overstimulation

Productivity and Lifestyle Impact

• Reduced attention span

• Lower motivation for real-life tasks

• More procrastination

• Less enjoyment of offline activities

When doomscrolling becomes a daily habit, it can quietly shape your mood and energy levels without you realizing it.

How to Know If You’re Doomscrolling

Not all screen time is bad. Doomscrolling has specific signs that set it apart from normal use.

You may be doomscrolling if:

• You feel worse after scrolling instead of informed

• You lose track of time frequently

• You scroll even when you want to stop

• You reach for your phone during stress or boredom

• You scroll late at night despite feeling tired

Awareness is the first step to change. Once you notice when and why you doomscroll, it becomes easier to interrupt the habit.

How to Stop Doomscrolling: Practical, Realistic Strategies

Stopping doomscrolling doesn’t mean quitting your phone or avoiding news completely. It’s about creating healthier boundaries and habits.

1. Set Clear Intentions Before You Open an App

Before unlocking your phone, pause and ask:

• Why am I opening this app?

• What do I want to get from it?

• How long do I want to stay?

This simple pause interrupts autopilot behavior and brings awareness back to your actions.

2. Limit Your News Consumption

Staying informed doesn’t require constant updates.

Helpful strategies include:

• Checking the news once or twice a day at set times

• Choosing one reliable news source

• Avoiding breaking news alerts unless truly necessary

• Skipping comment sections, which often amplify negativity

When you control when you consume news, it stops controlling you.

3. Turn Off Non-Essential Notifications

Notifications are one of the biggest triggers for doomscrolling.

Start by:

• Turning off social media notifications

• Disabling “breaking news” alerts

• Keeping only essential notifications like calls or messages

Fewer alerts mean fewer interruptions—and fewer temptations to scroll.

4. Use Screen Time and App Limits

Most smartphones now offer built-in tools to track and limit usage.

You can:

• Set daily limits for social media apps

• Schedule downtime periods

• Review weekly screen time reports

• Lock apps after a certain time at night

These tools don’t replace discipline, but they support better habits.

5. Replace Doomscrolling With Intentional Alternatives

It’s easier to stop a habit when you replace it with something else.

Try alternatives like:

• Reading a physical book or e-book

• Listening to music or a podcast

• Stretching or light movement

• Journaling your thoughts

• Practicing deep breathing

Your brain still gets stimulation—just without the stress.

Building Healthier Tech Habits Long-Term

Stopping doomscrolling isn’t a one-time decision. It’s an ongoing practice.

Create Phone-Free Zones

Designate spaces or times where your phone stays out of reach, such as:

• The bedroom

• The dining table

• Morning routines

• The hour before sleep

These boundaries reduce mindless scrolling and improve focus.

Curate Your Digital Environment

Your feed reflects what you interact with.

Improve it by:

• Unfollowing accounts that increase stress

• Following educational or uplifting content

• Muting keywords that trigger anxiety

• Avoiding outrage-based creators

Over time, your online space becomes calmer and more useful.

Practice Mindful Scrolling

If you do scroll, do it intentionally:

• Set a timer before opening apps

• Notice how content makes you feel

• Stop when you feel tension or fatigue

Mindful use turns scrolling into a choice instead of a reflex.

How Technology Can Help You Stop Doomscrolling

Technology isn’t the enemy—it can also be part of the solution.

Helpful App Features

• Grayscale mode to reduce visual stimulation

• Focus modes that block distracting apps

• App blockers during work or sleep hours

• Reading modes that remove ads and clutter

Wearables and Digital Well-Being Tools

Some devices track stress, sleep, and screen habits, helping you see patterns between doomscrolling and how you feel.

When used intentionally, tech can support healthier behavior instead of feeding addiction.

Breaking the Emotional Cycle of Doomscrolling

Doomscrolling often fills an emotional gap. Understanding what you’re really seeking helps you address the root cause.

Common emotional triggers include:

• Anxiety about the future

• Loneliness or boredom

• Desire for distraction

• Feeling overwhelmed or powerless

Instead of scrolling, try asking:

• What am I feeling right now?

• What do I actually need?

• What action would help me feel better?

This shift turns scrolling into self-awareness.

How to Stop Doomscrolling at Night

Nighttime doomscrolling is especially harmful because it disrupts sleep.

To stop it:

• Set a digital “curfew” one hour before bed

• Charge your phone outside the bedroom

• Replace scrolling with calming routines like reading or stretching

• Use blue light filters after sunset

Better sleep improves emotional regulation, making it easier to resist doomscrolling the next day.

Helping Teens and Kids Avoid Doomscrolling

Younger users are especially vulnerable to digital overload.

Support healthier habits by:

• Talking openly about online content

• Encouraging breaks from screens

• Modeling balanced phone use

• Teaching critical thinking about news and social media

• Setting age-appropriate limits

Digital literacy is just as important as screen limits.

Progress, Not Perfection

You don’t have to eliminate doomscrolling overnight. The goal is progress, not perfection.

Some days you’ll scroll more than planned—and that’s okay. What matters is noticing the habit, learning from it, and gently returning to healthier choices.

Small changes add up:

• Five fewer minutes today

• One notification turned off

• One mindful pause before scrolling

Over time, these changes reshape your relationship with technology.

Final Thoughts: Taking Back Your Attention

Doomscrolling thrives on stress, fear, and habit—but it loses power when you bring awareness and intention into your digital life. Learning how to stop doomscrolling isn’t about rejecting technology. It’s about using it in ways that support your well-being instead of draining it.

By setting boundaries, curating your content, and building healthier routines, you can turn your phone from a source of anxiety into a useful tool again. Your time, attention, and mental health are valuable—and they deserve protection.

You don’t need to know everything happening in the world every second. What you do need is space to rest, focus, and live your life fully—offline and online.