Focus Apps vs. Tech Stress: A Cure for Scrolling?
- doomscrolling - also known as doomsurfing - is the act of endlessly consuming negative news online, often on social media.
- Understanding these underlying motivations is the first step toward breaking the habit.
- Most smartphones have built-in features to track and limit app usage.
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Breaking the scroll: How to Stop Doomscrolling and Reclaim Your Time
Published September 9, 2025, at 12:46:30 PM
What is Doomscrolling?
doomscrolling – also known as doomsurfing – is the act of endlessly consuming negative news online, often on social media. It’s characterized by a compulsive need to scan for bad news, even when that news is upsetting or overwhelming. psychologists link it to anxiety and a desire for control, paradoxically achieved through *knowing* about potential threats, even if those threats are distant or unlikely to directly affect you. A 2023 study by the American Psychological Association found that 68% of adults reported feeling overwhelmed by news in the previous month, wiht a significant correlation to increased social media use APA Stress in America 2023.
Why Do We Doomscroll? The Psychology Behind It
Several psychological factors contribute to doomscrolling:
- Negativity Bias: Humans are naturally more attuned to negative information than positive information. This is an evolutionary survival mechanism.
- Uncertainty and Control: In times of uncertainty, seeking information – even bad information – can create a *feeling* of control.
- Dopamine Loops: Social media platforms are designed to be addictive, releasing dopamine with each notification and refresh. The constant stream of information, even negative, reinforces this loop.
- Fear of Missing Out (FOMO): The belief that you need to stay informed to avoid being left out of significant conversations.
Understanding these underlying motivations is the first step toward breaking the habit.
Strategies to Stop Doomscrolling
1. Time Limits & App Controls
Most smartphones have built-in features to track and limit app usage. Utilize these! Both iOS and Android allow you to set daily time limits for specific apps.Once the limit is reached, the app will be blocked (or at least, you’ll receive a notification). Consider using third-party apps like Freedom or StayFocusd for more advanced blocking and scheduling options.
2. Schedule Specific News Consumption
Instead of passively scrolling throughout the day, designate specific times for checking the news. For example, 30 minutes in the morning and 30 minutes in the evening. Outside of those times, avoid actively seeking out news updates. This creates boundaries and prevents the habit from taking over.
3. Curate your Feed
Unfollow accounts that consistently post negative or anxiety-inducing content. Seek out sources that offer balanced reporting and constructive solutions. Consider following accounts that focus on positive news, hobbies, or inspirational content. Algorithms prioritize content you engage with, so actively shaping your feed is crucial.
4. Turn Off Notifications
Notifications are designed to grab your attention and pull you back into the app. Disable all non-essential notifications, especially from news and social media apps. This reduces the constant stream of stimuli that triggers the urge to scroll.
5.Practice Mindfulness & Grounding Techniques
When you feel the urge to doomscroll, pause and practice a mindfulness exercise. Deep breathing, meditation, or simply focusing on your senses can definitely help you ground yourself in the present moment and resist the impulse. apps like Calm and Headspace offer guided meditations.
6. Engage in Choice Activities
Replace doomscrolling with more fulfilling activities