Doomscrolling Why We Do It And How To Actually Put The Phone Down

In the quiet hours of the night, many of us find ourselves scrolling through endless streams of negative news—pandemics, political unrest, climate disasters—long after we’ve decided to stop. This compulsive behavior, known as doomscrolling, has become a modern epidemic. It’s not just about staying informed; it’s about being trapped in a loop of anxiety-inducing content that feels impossible to escape. Despite knowing it harms our mood and sleep, we keep going back. Why? And more importantly, what can we do to break free?

Doomscrolling isn’t laziness or lack of willpower—it’s a response to psychological triggers amplified by technology designed to keep us engaged. Understanding the roots of this habit is the first step toward regaining control. More than just turning off notifications, real change requires rewiring our relationship with information, attention, and emotional regulation.

The Psychology Behind Doomscrolling

Doomscrolling thrives on a collision between ancient instincts and modern technology. Our brains evolved to prioritize threats—a survival mechanism that once helped us avoid predators but now makes us hyper-focused on digital warnings. When we see headlines about economic downturns or global crises, our amygdala—the brain’s threat detector—activates, triggering a stress response. The more we engage, the more our brain interprets the activity as necessary, even if it’s emotionally draining.

Social media platforms exploit this instinct. Algorithms are optimized to show content that provokes strong reactions, and negativity often generates more engagement than positivity. A study from the University of Regina found that people were significantly more likely to share negative news, even when they claimed to prefer positive stories. This creates a feedback loop: we click on alarming content, the algorithm serves more of it, and our sense of urgency grows.

Additionally, doomscrolling often occurs during downtime—before bed, during commutes, or while waiting. These moments leave cognitive space that our brains fill with stimulation. Without intentional alternatives, reaching for the phone becomes automatic. The behavior is further reinforced by intermittent rewards: every now and then, we encounter a genuinely important update, which conditions us to keep checking “just in case.”

“The human brain is wired to notice threats more than positives—a trait that once ensured survival but now fuels compulsive news consumption.” — Dr. Naomi Eisenberger, Social Neuroscience Researcher, UCLA

Why We Can’t Just ‘Stop’

Telling someone to “just put the phone down” ignores the complexity of behavioral addiction. Doomscrolling shares traits with other compulsive behaviors: it provides temporary distraction from discomfort, delivers unpredictable rewards, and is easily accessible. Unlike substance addictions, it’s socially normalized and rarely stigmatized, making it harder to recognize as problematic.

One major factor is emotional avoidance. When we’re anxious, lonely, or overwhelmed, doomscrolling offers a paradoxical form of relief. It distracts us from personal stress by shifting focus to larger, external problems. While this may feel productive—“I’m staying informed”—it often increases feelings of helplessness. The more time spent absorbing worst-case scenarios, the less mental energy remains for proactive coping.

Another barrier is the illusion of control. Many believe that constant monitoring equips them to respond quickly to crises. In reality, most of the information consumed doesn’t lead to meaningful action. Instead, it fosters a false sense of preparedness while eroding emotional resilience.

Tip: Track your scrolling habits for 48 hours. Note when and how you start, what you’re feeling, and how you feel afterward. Patterns will reveal emotional triggers.

Strategies to Break the Cycle

Changing doomscrolling behavior requires structural changes, not just willpower. The goal isn’t to eliminate news consumption but to make it intentional and sustainable. Below are evidence-based approaches to regain agency over your attention.

1. Design Your Environment for Success

Willpower is limited. Instead of relying on self-control, modify your environment to reduce temptation. Start by removing news apps from your home screen or deleting them entirely. Use browser bookmarks only for trusted sources, accessed at scheduled times. Enable grayscale mode on your phone after 8 PM—research shows reduced color saturation decreases screen appeal.

2. Set Information Boundaries

Create clear rules for when and how you consume news. For example: “I check reliable sources once in the morning and once in the evening, for no more than 20 minutes total.” Avoid news consumption during high-vulnerability windows like bedtime or mealtimes. Use timers or app limits (e.g., Screen Time on iOS or Digital Wellbeing on Android) to enforce boundaries.

3. Replace Scrolling with Meaningful Alternatives

Habits persist when they serve a need. Identify what doomscrolling fulfills—boredom relief, social connection, emotional distraction—and replace it with healthier options. Keep a book, journal, or puzzle nearby. Practice mindfulness or light stretching. Text a friend instead of scrolling through their posts. These alternatives satisfy the same needs without the emotional cost.

4. Curate Your Feed Intentionally

Unfollow accounts that consistently trigger anxiety. Mute keywords like “crisis,” “collapse,” or “outbreak” in social media settings. Follow creators who focus on solutions, community action, or constructive analysis. Subscribe to newsletters that summarize key developments weekly rather than hourly, reducing exposure frequency.

5. Practice Cognitive Reframing

When you catch yourself thinking, “I need to know what’s happening,” pause and ask: “Is this actionable? Will this information change my decisions today?” If not, reframe the urge as a sign of anxiety, not responsibility. Replace the thought with: “Staying informed is important, but so is protecting my mental clarity.”

Do	Don't
Check news at fixed times using a timer	Scroll endlessly before bed
Follow solution-oriented journalists	Engage with fear-based headlines
Use app limits and grayscale mode	Rely solely on self-discipline
Ask: “Is this useful or just urgent?”	Assume all breaking news requires attention

A Real Shift: One Person’s Journey

Sarah, a 34-year-old public health worker, found herself spending up to three hours a night scrolling through pandemic updates and political debates. “I told myself I was staying informed for my job,” she said, “but I was waking up exhausted, anxious, and emotionally drained.” After weeks of poor sleep and irritability, she decided to experiment.

She deleted Twitter and news apps from her phone, set a 7 PM cutoff for all screens, and replaced nighttime scrolling with journaling and herbal tea. She allowed herself one 15-minute news session each morning using a trusted aggregator site. Within two weeks, her sleep improved. “I realized I wasn’t missing anything critical,” she shared. “And when something truly important happened, I heard about it through colleagues or alerts.”

Her biggest insight? “I wasn’t addicted to information—I was avoiding my own thoughts. Once I created space for reflection, the urge to scroll faded.”

Step-by-Step Guide to Reclaim Your Attention

Breaking free from doomscrolling is a process, not a single decision. Follow this seven-day plan to build sustainable habits:

1. Day 1: Audit your current habits. Note when, where, and why you doomscroll. Use screen time reports if available.
2. Day 2: Delete or disable one high-risk app (e.g., Twitter, Reddit, news aggregators).
3. Day 3: Set up app limits for remaining platforms (maximum 30 minutes per day).
4. Day 4: Choose two replacement activities (e.g., reading, walking, calling a friend) for your usual scrolling times.
5. Day 5: Create a wind-down routine without screens (e.g., tea, journaling, stretching).
6. Day 6: Curate your feed—unfollow five anxiety-inducing accounts and follow two solution-focused ones.
7. Day 7: Schedule your first intentional news check-in: 10 minutes, one trusted source, no social media commentary.

After the first week, reassess. How do you feel? What temptations remain? Adjust your strategy accordingly. The goal is progress, not perfection.

Tip: Charge your phone outside the bedroom. Use a traditional alarm clock to eliminate early-morning scrolling temptation.

Frequently Asked Questions

Isn’t staying informed a civic responsibility?

Yes, being informed matters—but there’s a difference between responsible awareness and compulsive consumption. Most doomscrolling involves repetitive exposure to the same narratives without new insights. True civic engagement comes from thoughtful understanding, not constant reactivity. Limiting intake can actually improve your ability to think critically and act constructively.

What if I miss important news?

Major events reach people through multiple channels—friends, family, work, or emergency alerts. You don’t need to monitor feeds constantly to stay aware. Designate one reliable source and check it intentionally. Trust that urgent news will find you without requiring vigilance.

How do I deal with FOMO when I log off?

FOMO often stems from feeling disconnected. Instead of passive scrolling, engage actively: schedule regular calls with friends, join interest-based communities, or participate in local events. Real connection reduces the need to substitute digital surveillance for belonging.

Conclusion: Reclaim Your Mind, One Scroll at a Time

Doomscrolling isn’t a personal failing—it’s a predictable outcome of powerful psychological forces meeting persuasive technology. But awareness is the beginning of change. By understanding why we fall into the trap, we can design smarter routines, set compassionate boundaries, and rebuild our capacity for presence.

Putting the phone down isn’t about disengaging from the world. It’s about choosing how and when to engage—with clarity, intention, and emotional resilience. Every time you resist the pull of endless feeds, you reclaim a moment of your life. Start small. Be patient. The cumulative effect of these choices shapes not just your attention span, but your mental well-being and quality of life.

💬 Ready to take back control? Pick one strategy from this article and implement it today. Share your commitment in the comments—your journey might inspire someone else to do the same.