Doomscrolling: Why We Can’t Stop and How to Break the Cycle

We’ve all fallen into the trap—opening our phones for a quick update and suddenly losing an hour to grim headlines, heated debates, and unsettling stories. This pattern, known as doomscrolling, is the habit of endlessly consuming negative news online. While it can feel like staying informed, the reality is that it often leaves us anxious, restless, and unable to switch off. In this post, we’ll explore why doomscrolling is so addictive, the toll it takes on our mental health, and practical ways to break the cycle so you can reclaim a sense of calm and control. Learn more about why messy spaces mess with your mind by clicking here.

Introduction

We’ve all been there—lying in bed, phone in hand, telling ourselves “just five more minutes” as we scroll through news headlines, social feeds, and one unsettling story after another. What started as a quick check-in turns into an hour of consuming bad news, leaving us restless, anxious, and wide awake.

This habit has a name: doomscrolling. It’s the tendency to keep scrolling through negative or distressing content online, even though it makes us feel worse. While it may feel like we’re staying informed, doomscrolling often does more harm than good—spiking anxiety, disrupting sleep, and draining focus the next day.

Why We Doomscroll: The Psychology Behind It

If doomscrolling feels almost impossible to stop, that’s because it taps into how our brains are wired. Several psychological forces keep us hooked:

1. The Brain’s Reward System
Scrolling provides quick bursts of novelty—each new headline or post gives our brain a little dopamine hit. That constant “maybe the next story will tell me something important” loop keeps us reaching for more.

2. Negativity Bias
Human brains naturally pay more attention to threats than to neutral or positive information. Bad news feels urgent, so we’re more likely to linger on it, even when it makes us feel uneasy.

3. The Illusion of Control
Checking updates creates the feeling that we’re doing something productive or staying prepared. In reality, endlessly scrolling rarely changes the outcome—it just amplifies anxiety and helplessness.

4. FOMO & Social Proof
No one wants to be the last to know about a big event. Add in the pressure of online conversations, and scrolling starts to feel like a necessity for belonging, even if it leaves us drained.

The Costs of Doomscrolling

While doomscrolling can feel harmless in the moment, it takes a real toll on our well-being over time.

1. Mental Health
Constant exposure to negative stories can heighten anxiety and stress, keeping your mind stuck in cycles of worry and rumination. Instead of gaining clarity, you often end up feeling more overwhelmed.

2. Sleep Disruption
Late-night scrolling exposes you to blue light, which interferes with melatonin production, and the steady stream of distressing news keeps your brain wired when it should be winding down. The result: restless nights and groggy mornings.

3. Productivity Drain
Doomscrolling eats away at focus. Even after you put your phone down, your attention can feel scattered, making it harder to concentrate on work, school, or even simple daily tasks.

4. Emotional Toll
When the feed is filled with crisis after crisis, it’s easy to slip into feelings of helplessness, hopelessness, or anger. Over time, this constant exposure can dull your sense of optimism and resilience.

Signs You Might Be Stuck in the Cycle

Not sure if doomscrolling has become a habit for you? Here are a few red flags to watch for:

• Scrolling even when it makes you anxious — you notice your stress rising, but you keep refreshing anyway.

• Losing track of time online — what starts as a quick check-in stretches into an hour or more without realizing it.

• Trouble sleeping — late-night scrolling leaves your mind racing, making it harder to fall or stay asleep.

• Feeling drained or irritable afterward — instead of feeling informed, you end up exhausted, tense, or emotionally heavy.

Recognizing these patterns is the first step toward breaking them.

How to Break the Doomscrolling Cycle

The good news: doomscrolling isn’t inevitable. With a few intentional changes, you can retrain your habits and reclaim your peace of mind. Here are some practical strategies:

1. Set Boundaries
Give yourself specific times to check the news or social media—like once in the morning and once in the evening—instead of refreshing all day. This helps you stay informed without being consumed.

2. Curate Your Feed
Balance heavy news with positive, uplifting, or educational accounts. Following content that makes you laugh, inspires you, or teaches you something new can shift your scrolling from draining to energizing.

3. Use Digital Tools
Leverage technology to your advantage: set app time limits, install blockers, or switch your phone to grayscale mode, which makes scrolling less appealing.

4. Create Bedtime Rituals
Replace late-night scrolling with calming activities—like reading a few pages of a book, journaling, or practicing meditation. A consistent wind-down routine signals your brain that it’s time to rest.

5. Practice Mindful Awareness
Catch yourself in the act. When you notice that scrolling has shifted from checking updates to compulsively refreshing, pause and take a few deep breaths. This small interruption helps break the cycle.

6. Focus on Action
If world events are fueling your anxiety, turn that energy into something constructive. Volunteer, donate, or journal your thoughts. Taking action restores a sense of agency and reduces feelings of helplessness.

Healthy Alternatives to Doomscrolling

Breaking the habit is easier when you have something positive to turn to instead. Try swapping scrolling time with activities that recharge rather than drain you:

• Move Your Body – Go for a walk, stretch, or do a quick workout. Even a few minutes of movement can help release stress and reset your mind.

• Tap Into Creativity – Draw, write, cook, or play music. Creative outlets give your brain a healthier form of stimulation than an endless feed of bad news.

• Connect with People Who Uplift You – Call a friend, share a meal with family, or spend time with someone supportive. Real connections beat digital noise.

• Consume Uplifting Content – Choose books, podcasts, or videos that inspire, educate, or make you laugh. What you feed your mind matters.

By replacing doomscrolling with these healthier options, you create new patterns that support both your mental health and your overall well-being.

Reclaiming Your Peace

Doomscrolling is something many of us fall into—it’s not a personal failing, just a habit shaped by how our brains and technology interact. The good news is that it’s absolutely possible to break free.

Start small. You don’t need to overhaul your digital life overnight. Even simple steps—like setting a time limit, curating your feed, or replacing just one scrolling session with a healthier activity—can make a big difference over time.

Most importantly, remember this: you can choose what you feed your mind. By being intentional about how you spend your attention, you create more space for calm, focus, and peace in your daily life.

More Resources

If you are interested in learning more, click here. For more information on this topic, we recommend the following:

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About the Author

Jessica Taylor is a licensed therapist and board certified coach who contributes to the promotion of mental health and addiction awareness by providing educational resources and information.