Doomscrolling means repeatedly consuming upsetting online content, even when it leaves you feeling worse. You may begin with a reasonable question about the news and find yourself still refreshing the feed much later.
The goal is to stay informed while giving your attention somewhere to rest. These five practical steps offer a starting point, and you can adjust them to fit your work and responsibilities.
Recognize the Doomscrolling pattern
First, notice when a useful news check turns into repetitive searching. Are you learning something new, or opening the same story because you want certainty it cannot provide?
Cleveland Clinic’s guide to negative-news scrolling, featuring psychologist Susan Albers, PsyD, describes the habit and recommends boundaries, awareness and other activities. Repeated exposure to distressing content can contribute to stress and disrupt daily routines.
Give news a clear stopping point
Second, choose a time to check a small number of reliable sources. Set an alarm if you tend to lose track of time, then close the feed when that window ends.
Doomscrolling does not make you more responsible for events outside your control. A practical example is checking an update after breakfast and leaving the phone aside while you finish another task.
If family time keeps getting interrupted, our guide to digital boundaries at home offers ideas for agreeing on shared limits.
Make the automatic check less convenient
Third, reduce the prompts that keep drawing you back. Silence nonessential notifications, move news apps away from your home screen or put the phone out of reach during a chosen activity.
Keep alerts you need for immediate safety or work. Choose a boundary you can explain and maintain rather than trying to avoid every device at once.
Replace refreshing with a specific action
Fourth, plan what you will do after closing the app. You could stretch, make tea, call someone or work on a small task that has a visible finish.
Doomscrolling can occupy a moment that would otherwise feel uncertain or boring. Having a simple next action gives that moment another direction, without promising an instant change in mood.
For a longer pause, our social media break guide explains how to plan time away and review what helped.
Check your well-being and ask for support
Fifth, notice whether the changes help you focus, rest or feel more present. If distress persists or interferes with everyday life, speak with a qualified mental health professional.
In the United States, the 988 Suicide & Crisis Lifeline offers free, confidential support around the clock by call, text or chat. You can reach out for emotional distress without waiting for it to become an emergency.
Doomscrolling is a habit you can examine without judging yourself. Start with one manageable limit today and reassess it as you learn what works for you.
