How to stop Doomscrolling

How to Stop Doomscrolling

The world isn’t always a great place, but endlessly staring at your phone makes it feel even worse. That small, glowing screen follows you everywhere—taunting you with endless headlines, shocking TikToks, and social media rabbit holes. It’s become second nature to pick up your phone first thing in the morning and scroll before bed, making it nearly impossible to escape the cycle.

Doomscrolling—endlessly consuming negative news and content—takes a toll on our mental well-being. It keeps us anxious, distracted, and detached from reality. But like any bad habit, it’s possible to break free. Here’s how you can stop doomscrolling and take back control of your time and attention.

Understand: It’s Not Your Fault

First, know that you’re not the problem—our phones and apps are designed to keep us hooked. Tech companies profit from our attention, making their platforms as addictive as possible. Every time you open an app, there’s an algorithm waiting to pull you into an endless loop of content.

Even when you know this, it’s still hard to resist. You might check Instagram for one message and suddenly realize you’ve been watching Reels for 20 minutes. Or you might open X for news and end up doomscrolling through threads that leave you feeling drained. The key is recognizing this trap and making small changes to break free.

Set Screen Time Limits—And Stick to Them

If you don’t know how much time you’re spending on certain apps, start tracking it. Knowledge is power, and once you see how much time you’re losing to doomscrolling, you’ll be more motivated to cut back.

For iOS users:

1. Open Settings and go to Screen Time.
2. Check your daily average screen time.
3. Use Downtime to schedule time away from distracting apps.
4. Set App Limits for specific apps or categories (social media, news, etc.).
5. Allow only essential apps, like messages or calls, during restricted hours.

Apple’s tools are helpful, but they’re easy to bypass. If you keep ignoring limits, consider using third-party apps that add extra accountability.

Try Apps That Help You Cut Down

If self-discipline isn’t enough, some apps can step in:

• ScreenZen (iOS & Android): Adds a 10-second delay before opening an app, forcing you to think twice.
• Opal (iOS, Android, Web): Limits how often you can open apps, not just how long you spend on them.
• Roots (iOS): Features a strict "Monk Mode" that prevents you from bypassing limits.
• Touch Grass (iOS): Requires you to go outside and take a picture of actual grass before using certain blocked apps.

Replace Doomscrolling With Something Better

The hardest part of quitting doomscrolling is figuring out what to do instead. You don’t have to quit using your phone altogether—just use it differently. Here are some alternatives:

• Read a book. Use Libby to borrow e-books and audiobooks for free from your local library.
• Play a daily game. Apps like Wordle, Strands, or the Mini Crossword offer quick entertainment without the negativity.
• Learn something new. Instead of scrolling X, try Duolingo, Khan Academy, or TED Talks.
• Listen to music or podcasts. Create a playlist or download a podcast episode before bed instead of doomscrolling.

Final Thoughts

Doomscrolling doesn’t add anything positive to your life—it just feeds stress and anxiety. The key to stopping is setting boundaries, using tools to keep yourself accountable, and replacing the habit with something better. It won’t happen overnight, but every step you take away from mindless scrolling is a step toward a healthier mindset.

So next time you reach for your phone, ask yourself: Is this really worth my time? If the answer is no, put it down and do something that actually makes you feel good.