3 Steps to Stop Doom Scrolling

Quick Win

Feeling overwhelmed by negative news? Set boundaries and cut your bad​ ​news consumption with these steps.

Try This Today

• Set limits. Decide on specific windows of time to check social media and news sites — perhaps two sessions a day, for no more than 20 minutes each. (Use a timer.) If you usually start your day by scrolling, commit to changing that habit to set a more positive tone for the day.
• Find healthy substitutes. Come up with a list of constructive things to do in place of scrolling. ​​Take a walk or do a short strength-training session. Meditate. Read a book. Knock a few things off your to-do list.
• Edit your social media feeds. Unsubscribe to doom-and-gloom accounts, and replace them with fun and useful accounts. Follow your favorite comedians, accounts with heartwarming nature videos or groups where you can learn about gardening, music, astronomy or other topics that interest you.

Why

Breaking the “doom scrolling” habit takes effort, sure, but it’s an investment in your mental health. Excessive scrolling through bad news may lead to psychological distress and lower levels of well-being and life satisfaction, according to a study involving 460 adults 18 to 55, reported in 2022 in Applied Research in Quality of Life. Ditching the habit is beneficial in and of itself; replacing it with an activity that’s good for you, ​such as​ exercising or meditating, is even better.