The Doomscroll Spiral (And Why It Hits So Hard)
If you’re reading this, it’s probably not your first attempt.
Yeah, I’ve been there. And I want to be honest: stopping doomscrolling isn’t about willpower. It’s about awareness, accountability, and choosing something better.
Because doomscrolling isn’t just a bad habit. It’s a psychological loop.
According to the Mental Health Foundation, doomscrolling is the act of endlessly consuming negative news, especially during times of crisis. And neurologically, it makes sense. Your brain is trying to stay informed for survival.
The problem is that in today’s media landscape, the “threat” never ends.
Personally, my spiral started with X. I thought I was keeping up with what was happening in the world — politics, wars, disasters. But instead of feeling informed, I felt helpless, anxious, and emotionally drained. I wasn’t taking action. I was just absorbing stress.
Then there was Instagram. A different kind of doomscroll. One filled with funny reels, aesthetic lives, and “just one more swipe.” It wasn’t always dark, but it was definitely distracting. And most of the time, it left me feeling empty.
Step 1: Start with Brutal Honesty about Doomscrolling Habits
Before you do anything else, stop and ask yourself:
How do I actually feel after scrolling?
Am I spending more time than I planned?
Do I feel anxious when I’m away from updates?
Do I check the news obsessively, even when it makes me feel worse?
Am I numb, irritated, or overwhelmed after I scroll?
If the answer is yes to any of these, that’s your sign.
This isn’t just about a bad habit. It’s about how your digital environment is shaping your mental state.
Step 2: Track What’s Really Going On with your Social Media Consumption Habits
Here’s what helped me get clear:
Screen time audits: Look at how much time you spend on each app weekly
Push notification cleanse: I turned off all notifications except for WhatsApp (and even that is muted, no message previews) and important calendar alerts
Pattern spotting: I started noticing when I was most vulnerable. Mornings and late nights were the worst
WebMD points out that doomscrolling can trigger anxiety, stress, and even sleep problems. I can vouch for that. Especially when I was checking X at midnight, right when I should’ve been winding down.
Step 3: Set a Hard Reset to Doomscrolling
Once I saw the patterns, I created a clear commitment:
I deleted X and removed Instagram from my phone
I gave myself a 30-day challenge with no access from mobile
I occasionally checked updates via desktop, which made it more intentional
If I ever reinstalled Instagram to post something personal, I deleted it right after
It wasn’t perfect. I still slipped sometimes. But that 30-day boundary gave me something to work with. Something that felt solid.
Step 4: Create an Action Plan (For the Cravings)
Because yes, the urge will come back. And when it does, you need to have a backup plan. Here’s what worked for me:
Movement: A quick walk or stretch
Journaling: Write down what I’m feeling instead of scrolling
Mindful substitutions: Swapping Instagram with Spotify, a book, or a podcast
Reminders: I kept a sticky note on my phone that said, “Is this helping or hurting?”
The key is not to shame yourself for the urge. Just redirect it.
Step 5: Understand Your Triggers
After a while, I started noticing my patterns more clearly:
Mornings: Reaching for my phone first thing messed up my focus for the rest of the day
Late nights: Scrolling before bed disrupted my sleep and left me anxious
High-stress days: I used scrolling to avoid hard emotions and it only made them worse
Getting honest about these triggers helped me design new habits around them.
Step 6: Focus on What You Want Instead
You’re not just breaking a bad habit. You’re choosing something better. Ask yourself:
What do I want more of in my life?
What would I do with an extra 2 hours a day?
How do I want to feel when I wake up and go to sleep?
For me, I wanted to feel clear, grounded, and present.
I started reading more, calling people I love, going outside, and slowly rebuilding my ability to focus again.
You Don’t Have to Be Perfect. Just Aware.
Let’s be real. The goal isn’t to be some offline purist. I still check the news. I still post sometimes. But I’m not being dragged around by it anymore.
The key takeaway is this:
Be aware of what triggers your doomscrolling
Be intentional with your access
Create a plan, not just a restriction
Forgive yourself when you slip
Celebrate every small win
A Gentle Nudge Before You Go
If doomscrolling has been taking more than it’s giving, maybe now’s the time to take some of it back.
✨ P.S. I’m working on something for those of us rebuilding a healthier relationship with time, attention, and digital habits.