A few minutes of bad news can dent your mood. Why doom scrolling is hard to stop, and the practical changes that make your phone easier to put down.
It's 11pm and you meant to check one headline. Forty minutes later you've read about three disasters, the comments under each, and a thread predicting worse to come. Your shoulders are up near your ears.
To stop doom scrolling, don't count on deciding to stop halfway through. Decide in advance when you'll read the news and for how long. Then make the feed harder to reach outside those times, and give yourself a clear end point. Even a few minutes of bad news can dent your mood, so the habit costs more than it feels like it does.
Doom scrolling is a specific kind of phone use. If your problem is more the hours lost to everything else, start with setting screen time limits you'll stick to.
What a Few Minutes of Bad News Does
In two online experiments, researchers showed people COVID-related news on Twitter or YouTube. Just 2 to 4 minutes of COVID-related news led to immediate drops in positive mood, compared with people who saw no news. People shown stories about acts of kindness instead did not have the same negative consequences.
The samples skewed young, and mood was measured straight away rather than over weeks. Harvard Health describes 2023 research on about 1,200 adults linking doom scrolling to worse mental well-being and life satisfaction. Linked isn't the same as caused, and it probably runs both ways.
For what the habit may be doing to your attention and stress over time, see what doom scrolling does to your brain.
Why It's So Hard to Put Down
Harvard Health notes that stress feeds the urge to scroll. When things feel uncertain, reading more feels like getting ready. But very little of what you read at midnight changes what you'll do tomorrow.
Feeds also have no bottom. A newspaper ends. A feed refills, so there's never a natural place to stop, and the stopping point has to come from you, decided before you start.
How to Stop Doom Scrolling Without Going Offline
Staying informed is reasonable. The American Psychological Association encourages people to stay informed, but know their limits when it comes to taking in information. That's the model: a set dose, then off.
- Choose one or two news windows a day, such as after breakfast and early evening, and keep news out of bed.
- Pick one or two sources you trust and go to them directly, instead of a feed that mixes news with everyone's reactions.
- Set a timer before you open the app, so the end point is fixed before the scrolling starts.
- Turn off news alerts. Harvard Health also suggests switching your screen to grayscale to make scrolling less appealing.
- Keep the phone off your nightstand, so the first and last thing you see each day isn't a headline.
What to Do With the Urge
The urge to check tends to arrive when you're anxious or at a loose end. Have one specific thing to do instead, like a short walk, a glass of water or one small task you've been putting off.
When a story does worry you, ask yourself whether there's anything you can actually do. If there is, do one thing, such as donating, signing up or checking on someone. Harvard Health also suggests time on volunteering or activities you enjoy. If there's nothing to do, close the app until your next window.
If the scrolling is how you fall asleep, anxious thoughts at night covers what to try instead. A longer break is another option, and whether a digital detox works looks at the evidence.
When It's More Than a Habit
Harvard Health suggests talking to your doctor if you can't stop, or if it upsets you a great deal. Watch for news-driven worry that you can't switch off, trouble sleeping, or dread that follows you through the day. The NHS describes the main symptom of generalised anxiety disorder as worry that affects your daily life and is difficult to control. That's treatable, and a GP is the place to start.
Frequently Asked Questions
Why Can't I Stop Doom Scrolling?
Stress makes scanning for threats feel useful, and feeds never run out, so there's no natural place to stop. Deciding when you'll read news and for how long is easier than trying to stop halfway through.
Is Doom Scrolling Bad for Your Mental Health?
Research links it to worse mental well-being, though those studies can't show which comes first. In experiments, just 2 to 4 minutes of COVID-related news lowered people's positive mood straight away.
How Can I Stay Informed Without Doom Scrolling?
Pick one or two trusted sources and set one or two short news windows a day. The American Psychological Association encourages staying informed while knowing your limits.
This article is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your health routine.
