Have you ever picked up your phone just to check one notification, and before you know it, an hour has disappeared? You are not alone.
This constant checking and endless scrolling has a name doomscrolling. It is when you keep consuming bad news or endless content even though it makes you feel stressed, anxious, or overwhelmed.
But why does it happen, and more importantly, how can you break free from it?

The Science Behind Why We Doomscroll

Our brains are wired to seek information. In the past, this helped humans survive by being aware of dangers around them. Today, the same instinct drives us to keep scrolling, searching for updates, news, or entertainment.
Add the design of social media apps and news feeds which are built to grab your attention, and it becomes even harder to stop.

Signs You Might Be Caught in the Cycle

  • You reach for your phone first thing in the morning without thinking.
  • You feel anxious if you have not checked your notifications in a while.
  • You often lose track of time while scrolling.
  • You feel drained, stressed, or sad after using your phone.

If any of these sound familiar, do not worry. Awareness is the first step toward change.

How to Break Free From Doomscrolling

1. Set Clear Intentions Before Picking Up Your Phone
Before you unlock your screen, ask yourself: Why am I picking up my phone? Is there something specific I need to do?
Being intentional helps you avoid falling into a rabbit hole of endless content.

2. Create Tech-Free Spaces
Choose small moments during your day where your phone is not allowed. It could be during meals, during the first 30 minutes after waking up, or while spending time with loved ones.

3. Limit Your News and Social Media Time
Set a timer for how long you allow yourself to browse news or social media. Even setting a simple 15-minute limit can make a big difference.

4. Use Apps That Help You Stay Mindful
Some apps track your screen time and remind you when you have been on for too long. They can gently nudge you to step away and refocus.

5. Find Healthier Replacements
If you notice you scroll when you are bored or anxious, replace that action with something else. Take a walk, stretch, read a few pages of a book, or simply breathe deeply for a minute.

Thought…

Breaking the habit of doomscrolling is not about giving up your phone. It is about using it in a way that serves you instead of draining you.
Even small changes can bring back your time, your peace of mind, and your ability to truly live in the moment.

It all starts with one conscious choice at a time.