What Is Doomscrolling?
Have you ever picked up your phone for a quick check and suddenly realized an hour—or three—has passed? You’ve fallen into the trap of doomscrolling, the compulsive habit of consuming negative news and distressing social media content in an endless cycle. The term, popularized during the COVID-19 pandemic, describes our tendency to fixate on bad news, often at the expense of our mental well-being.
Merriam-Webster defines doomscrolling as “spending excessive time online scrolling through news or other content that makes one feel sad, anxious, or angry.” This phenomenon isn’t new; it echoes the “Mean World Syndrome” of the 1970s, in which people exposed to violent media believed the world was more dangerous than it actually was. Today, social media’s infinite scroll and algorithm-driven content exacerbate this cycle, leaving users feeling more anxious, depressed, and disconnected.
The Impact on Mental Health
Studies show that doomscrolling can worsen anxiety, depression, and stress. According to a University of Pennsylvania study, limiting social media use to just 30 minutes a day significantly reduces anxiety and loneliness. Another study in the American Journal of Preventive Medicine found that heavy social media users were twice as likely to feel socially isolated.
Adrian Ward, a marketing professor at the University of Texas, conducted a study on smartphone use and its effects on mental health. In his experiment, 467 participants installed an app that blocked mobile internet access for two weeks. The results were staggering: 71% of participants reported improved mental health, and their depression symptoms improved more than what is typically seen in research on antidepressants.
Doomscrolling also affects cognitive function. Ward’s research found that excessive smartphone use contributes to cognitive decline, reducing attention spans and increasing distraction. The constant influx of distressing information can put our brains in a heightened state of stress, leading to insomnia, irritability, and even physical symptoms like headaches and fatigue.
Who Is Affected?
Doomscrolling affects people of all ages, but younger adults are particularly vulnerable. A 2022 Gallup poll found that 58% of Americans believe they use their phones too much, with that number rising to 80% among those under 30. Despite this awareness, a 2018 survey found that only 17% of respondents believed they could go an entire day without their phones, while 8% admitted they’d crack after an hour or less.
Social media algorithms make matters worse by prioritizing engagement over well-being. Research from Harvard’s Lee Kum Sheung Center for Health and Happiness suggests that humans naturally pay more attention to negative news. When combined with algorithms designed to keep us scrolling, this tendency creates a cycle that is difficult to break.
How to Break Free
While it may seem impossible to escape doomscrolling, small changes to your smartphone settings can significantly improve your mental health. Ward’s study found that blocking mobile internet for just two weeks led participants to spend more time engaging in real-world activities like hobbies, face-to-face conversations, and outdoor recreation. They also reported better sleep, improved focus, and greater feelings of control over their lives.
Here are practical steps to reduce doomscrolling and reclaim your time:
- Set Screen Time Limits: Use built-in features on your smartphone to track and limit social media usage. Apps like Freedom, Stay Focused, and AppDetox can help enforce boundaries.
- Turn Off Notifications: Disable push notifications for social media and news apps to reduce the temptation to check your phone constantly.
- Designate “No-Phone” Zones: Keep your phone away from your bed, dinner table, or other spaces where you should be present and engaged.
- Swap Scrolling for Positive Habits: Instead of mindlessly browsing, replace your screen time with reading, exercising, or creative hobbies.
- Practice Mindfulness: When you feel the urge to doomscroll, pause and ask yourself why. Are you procrastinating? Seeking distraction? Recognizing these triggers can help you redirect your energy.
- Curate Your Feed: Follow uplifting, educational, or humorous accounts instead of those that amplify negativity.
- Try Low-Dopamine Mornings: Avoid screens for at least 30 minutes after waking up to set a positive tone for the day.
The Bottom Line
Doomscrolling won’t prevent crises from unfolding, but it will make you feel more helpless and drained. Breaking free from this habit requires awareness, boundaries, and intentional choices. By modifying your smartphone settings and practicing mindful engagement, you can take control of your screen time, improve your mental health, and lead a more fulfilling life offline.
The question is: which wolf will you feed?
