How to Break the Habit of Doomscrolling?

Breaking the doomscrolling habit starts with creating healthier phone and news boundaries.

• Identify your triggers: Notice when you scroll most, such as before bed, during stress, or when bored.
• Set news limits: Choose one or two short times each day to check the news.
• Turn off notifications: Disable non-essential alerts that encourage constant scrolling.
• Keep your phone away: Avoid using your phone in bed or during focused work time.
• Clean up your feed: Mute accounts that increase anxiety and follow reliable, balanced sources.
• Replace scrolling: Take a walk, read, exercise, listen to music, or call a friend.
• Pause before scrolling: Ask yourself, “Is this helping me stay informed or making me feel worse?”
• Seek support if needed: Talk to a mental-health professional if doomscrolling affects your sleep, work, relationships, or wellbeing.

Small daily limits can help reduce doomscrolling, improve focus, and protect your mental health.