The Psychology Behind Doomscrolling
Ever find yourself glued to your phone, scrolling through an endless feed of bad news? Ironically, there’s a reason your brain naturally gravitates toward negativity, making it easy to get trapped in a never-ending anxious loop. If you’re wondering why you’re so drawn to doomscrolling and how to finally break the habit, we’re here to help. Here are 10 reasons you can’t stop doomscrolling—and 10 ways to quit for good.
1. Fear of Missing Out
One of the most common reasons why you might doomscroll is because you have a fear of missing out (FOMO). Just like how you always want to stay updated on the newest trends on social media, your brain is wired to constantly seek out new information—or it'll get anxious not knowing.
2. Negativity Bias
Believe it or not, research has shown that our brains are actually hardwired to pay more attention to bad or distressing news. This habit, after all, allowed our ancestors to survive potential threats. Nowadays, this evolutionary trait can backfire: with our brains so tuned to bad news, we can't stop scrolling.
3. Endless Feeds
It doesn't help either that our social media feeds are endless—scroll down halfway, and a new page full of headlines, stories, and posts has already loaded. And since our brains are already wired to focus on the negative, these never-ending feeds only make it harder to pull away.
4. Fear of the Unknown
We don't just have FOMO—we're afraid of what we don't know. Instead of finding peace in being blissfully unaware, we're more scared of what could happen if we don't keep updated, which makes us want to seek more distressing news so that we can better prepare for the worst-case scenario.
5. Dopamine Hits
It might sound contradictory, but every time you scroll, the reward system in your brain lights up and releases dopamine, the feel-good hormone. Even if the news you're looking at is negative, if it tells you something new or useful, dopamine rushes in, and you'll want to scroll more.
6. Anxiety Coping
When you're anxious, you might find different ways to cope. And as ironic as it might sound, doomscrolling may help—and worsen—your anxious brain. You might feel like you have more power over a situation if you know enough about it, even if reading tragic stories may only trigger more panic.
7. False Sense of Control
As mentioned, you might doomscroll because you fear the unknown. So, what can you do to fight for control when you're already anxious? By reading more stories and consuming more distressing information. Because to you and your brain, it's better to know everything than to know nothing at all.
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8. Community Validation
There's a sense of relief that comes with seeing others just as anxious and stressed out as you are, because it makes you feel like you're not alone. So even while reading negative news might trigger panic, it feels mildly comforting to know that it's not just you who's afraid.
9. Bad Habits
Sometimes, you don't intend to doomscroll when you reach for your phone—it just happens. Your bad habits have made this action feel like second nature. So even when your scrolling starts out as boredom, the moment you come across something distressing, you're instantly pulled in, and your mind spirals.
10. Constant New News
It's not just the endless feeds that keep you roped in—it's the constant stream of new news. Every few moments, you're met with something new: a new story, headline, or update. This means your brain is never allowed a pause, and the negativity loop only continues.
How, then, can you stop doomscrolling and break the habit for good? Here are 10 tips that might help:
1. Acknowledge It
Whenever you notice yourself doomscrolling, pause to acknowledge it. This will help you identify when it starts, why it started, which may then help you track certain triggers or patterns so you can stop it before it happens the next time.
2. Set a Time (or App) Limit
If you need something stronger to tamp down your habits, try setting a time or app limit, which will help you be more mindful of how you use your screen time. You can either set a restriction for certain apps, or schedule time away from the screen entirely.
3. Swap the Habit
The next time you catch yourself reaching for your phone to doomscroll, swap the habit for something else. Go for a walk around the neighborhood, journal about your day, or settle down in bed with a book. This will give your mind and body something healthier to do.
4. Curate Your Feed
If certain accounts on your social media feed are causing you distress, mute, block, or unfollow them. You want to curate a feed that brings a smile to your face, not one that makes you upset, sad, or anxious.
5. Avoid Catastrophizing
It sounds easier said than done, but it's important to avoid jumping into the worst-case scenario and making yourself even more panicked every time you read something distressing. Instead, take in the information with an open mind and try to think of more realistic outcomes.
6. Seek Positive Content
Instead of surrounding yourself with negative content, follow accounts that boost your mood and energy, such as ones that reflect your hobbies and interests. Over time, this may train your brain to seek positivity first, and not negativity.
7. Mute Notifications
Sometimes, the best thing you can do to break your habit of doomscrolling is to turn your notifications off altogether. Out of sight, out of mind, right? Narrow down particular offenders on your app list, then mute the notifications coming from them.
8. Ask Yourself Why
The next time you catch yourself doomscrolling, pause for a moment to ask yourself why you might be doing it. Are you bored? Anxious? Experiencing FOMO and feel like you need to regain a sense of control? Naming the reason may better help you break the habit and give you a chance to choose a healthier activity.
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9. Talk to Someone
Instead of doomscrolling to cope with anxiety or your fear of the unknown, it might help to reach out to someone to talk about your worries. Sometimes, voicing your fears aloud can help you process them, gain perspective, and feel less alone. Whether it’s a friend, family member, or therapist, sharing your thoughts can reduce the urge to scroll through negative news.
10. Digital Detox
It might help to schedule some time away from digital screens entirely. Try setting aside blocks in the morning and evening to engage in other activities—such as journaling, meditation, or reading—instead of mindlessly scrolling through your phone, which gives your mind a chance to reset and feel less stressed.
