Stop Doomscrolling: is the habit of constantly reading bad news, particularly on the web, even at the detriment of your mental well-being. It typically occurs late at night, or when you’re bored or under stress. According to psychologists, it’s a coping mechanism; we scroll so that we’ll feel more knowledgeable or in charge, but we typically leave feeling worse.
The first part of breaking any habit is awareness. Ask yourself: When am I most likely to doomscroll? Before bed? At lunchtime? Right after reading one disturbing headline? Once you’re aware of your triggers, you can begin to break the pattern.
Try putting time limits on news apps and social media. Most phones have a setting to limit app use. Begin with small amounts – perhaps 30 minutes a day- and stick with it. You can also make some times of the day “scroll-free,” such as during meals or an hour before bedtime.
Unfollow accounts that consistently post fear-based content. Follow pages that encourage balance, positivity, or humor. It doesn’t mean avoiding the world- it means curating what you consume more mindfully.
Quitting doomscrolling is less difficult if you have an alternative to replace it with. Have a book next to your bed. Get a meditation app. Call a pal. These alternatives are healthier and can scratch the same stimulation itch without exhausting your energy.
You aren’t going to cure this overnight. You’re going to fall back, and that is alright. The objective isn’t perfection; it’s improvement. Each time you decide to move away from the screen, you are safeguarding your peace.
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