6 tips to stop doomscrolling

Doomscrolling is when you keep scrolling through bad news or social media for a long time. Many people do it without thinking. It can make you feel worried, stressed, or sad, and can affect your sleep, focus, and mood. The good news is that you can stop it with small changes and healthy habits.

In this article, Tribune Online highlights six practical tips to stop doomscrolling.

Set a time limit

Decide when and how long you will check social media or news. For example, you could scroll for 15–20 minutes in the morning and 15–20 minutes in the evening. Use your phone’s timer or apps that track usage to help you stick to your limit.

Turn off notifications

Notifications from social media and some apps can make you check your phone automatically. Turn off notifications you don’t really need.

Unfollow negative accounts

If some social media accounts or news pages always make you feel stressed, worried, or sad, unfollow or mute them. Instead, follow accounts that share helpful, positive, or educational content.

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Keep your phone away at certain times

Some times of the day, like right after waking up, before bed, or during meals, are high-risk periods for doomscrolling. Try putting your phone in another room, or at least out of easy reach.

Check how you feel

Being aware of your feelings will help you to notice when scrolling is taking a toll on you. It gives you a chance to choose a healthier activity instead.You can keep a small note or journal to write how scrolling affects your mood. This helps you see patterns and stay mindful. 

Do something else

Instead of scrolling, do something that makes you feel good or relaxed. For example:

• Go for a walk outside
• Read a book or listen to an audiobook
• Listen to a podcast
• Call or message a friend
• Write or do another hobby
• Visit your friends.