How to Stop ‘Doomscrolling’ and Protect Your Peace in the Digital Age

It’s late at night. You’re curled up in bed, phone in hand, endlessly scrolling through a feed of alarming headlines, bad news, and polarizing opinions. 

Sound familiar? 

Welcome to the doomscrolling club. But don’t worry, there’s a way out. 

With a little mindfulness and some practical strategies, you can stop doomscrolling and reclaim your peace in the digital age.

Let’s break it down and explore what doomscrolling really is, why it’s so addictive, and most importantly, how to stop it.

What is an Example of Doomscrolling?

Doomscrolling—the act of compulsively consuming negative news online—can look different for everyone. Here’s a classic example:

You check your phone to glance at a weather update. 

Before you know it, you’ve clicked on a tweet about a natural disaster, followed by an article on economic uncertainty, and then a video about rising global tensions. 

Twenty minutes later, you’re feeling drained and anxious, wondering how you got there.

Sound familiar? That’s doomscrolling in action. It’s a rabbit hole of negativity that keeps pulling you in, often leaving you feeling worse than when you started.

What is ADHD Doomscrolling?

For individuals with ADHD, doomscrolling can be particularly challenging. 

ADHD (Attention-Deficit/Hyperactivity Disorder) often comes with difficulty regulating attention and impulse control—a perfect storm for doomscrolling habits.

ADHD doomscrolling often happens when:

• You hyperfocus on negative content, unable to pull yourself away.
• You lose track of time while scrolling.
• You’re seeking stimulation, and the endless stream of updates fills that need.

Understanding this link can help you approach doomscrolling with compassion for yourself. 

It’s not just about willpower; your brain is wired to seek novelty and stimulation, making it harder to resist.

What is Doomscrolling Slang For?

Doomscrolling is slang for a very specific type of digital behavior: endlessly consuming negative or distressing online content. 

The “doom” part refers to the often grim nature of the material, while “scrolling” describes the never-ending action of swiping through feeds and articles.

In essence, doomscrolling is a modern phenomenon born out of the 24/7 news cycle and our constant access to social media. 

The term itself might sound playful, but the effects can be anything but.

Why is Doomscrolling Bad?

At first glance, doomscrolling might seem harmless. You’re just staying informed, right? Not exactly. Here’s why doomscrolling can be detrimental:

1. It amplifies anxiety and stress.
• Constant exposure to negative news can leave you feeling hopeless and overwhelmed. Your brain starts to perceive the world as more threatening than it actually is.
2. It disrupts your sleep.
• Scrolling before bed is a recipe for poor rest. The blue light from screens and the emotional toll of bad news can make it harder to wind down.
3. It hijacks your focus.
• Doomscrolling eats up time you could spend on more fulfilling activities. It pulls your attention away from work, hobbies, or meaningful connections.
4. It creates a feedback loop.
• The more you scroll, the more anxious you feel, which can lead to… more scrolling. Breaking this cycle is key to protecting your peace.

How to Stop Doomscrolling

Now that we’ve covered the what and why, let’s dive into the how. Stopping doomscrolling isn’t about cutting yourself off completely; it’s about setting boundaries and creating healthier habits.

1. Set Time Limits

Use built-in tools on your phone or apps like Freedom to set time limits on social media. Even a 15-minute cap can make a big difference.

2. Curate Your Feed

Follow accounts that inspire and uplift you. Mute or unfollow sources that consistently post content that triggers anxiety or negativity.

3. Schedule News Time

Designate specific times to check the news. Stick to reputable sources and avoid getting sucked into clickbait headlines.

4. Practice Mindfulness

When you catch yourself doomscrolling, pause and ask: What am I feeling right now? Why am I scrolling? This awareness can help you break the cycle.

5. Replace the Habit

Swap doomscrolling with a more positive activity. Try reading a book, listening to a podcast, or taking a walk. Filling your time with something enriching can ease the temptation to scroll.

6. Create a Digital Detox Space

Establish phone-free zones in your home, like the bedroom or dining table. Physical boundaries can support mental boundaries.

A Kinder Digital Experience

Doomscrolling doesn’t make you a bad person; it makes you human. 

In a world where negativity often grabs the spotlight, it’s no wonder we’re drawn to it. But you have the power to take back control, protect your peace, and engage with the digital world in a way that uplifts rather than drains you.

The next time you find yourself in the doomscrolling loop, take a deep breath. 

Ask yourself, Is this serving me? 

Then, choose an action—even a small one—to shift the narrative. Little by little, you can create a digital life that nurtures your well-being and helps you focus on what truly matters.