How to Stop Doomscrolling: 7 Practical Strategies That Work

Ever find yourself endlessly scrolling through your social media feeds, consuming negative news and feeling worse with each swipe? You're not alone. This behavior, known as "doomscrolling," has become increasingly common and can significantly impact your mental health and productivity.

What Is Doomscrolling?

Doomscrolling (or doomsurfing) refers to the tendency to continue scrolling through bad news or social media feeds, even though the content might be saddening, disheartening, or depressing. The term gained popularity during the COVID-19 pandemic when many people found themselves constantly checking for updates despite the negative impact on their mental health.

Why Is Doomscrolling Harmful?

Research shows that excessive doomscrolling can lead to:

• Increased anxiety and stress levels
• Disrupted sleep patterns
• Reduced productivity
• Feelings of helplessness and depression
• Social isolation and decreased face-to-face interactions

Doomscrolling is closely related to phone addiction, as many people find themselves endlessly scrolling through negative content on their smartphones.

7 Strategies to Stop Doomscrolling

1. Set Specific Time Limits

Dedicate specific times during the day for checking social media and news, and limit the duration of each session. Tools like Powermate can help you track and limit your screen time, making it easier to break the habit of endless scrolling.

2. Create Phone-Free Zones

Designate certain areas in your home as phone-free zones, such as your bedroom or dining area. This helps create boundaries and reduces the temptation to reach for your phone during moments of downtime.

3. Use Social Accountability

Partner with friends who are also trying to reduce their screen time. Powermate's social features allow you to connect with friends and support each other in building healthier digital habits. This approach is particularly effective when combined with a social media detox.

4. Practice Mindful Consumption

Before picking up your phone, ask yourself why you're reaching for it. Are you bored? Anxious? Looking for information? Being more conscious of your motivations can help you make better choices about when and how you use your device.

5. Use Technology to Combat Technology

Utilize apps and features designed to help you manage your digital wellbeing. Powermate offers tools like usage tracking, app blockers, and notifications to help you maintain healthy boundaries with your phone.

6. Find Alternative Activities

Replace scrolling with more fulfilling activities. When you feel the urge to reach for your phone, try reading a book, going for a walk, practicing a hobby, or connecting with loved ones in person.

7. Curate Your Digital Environment

Take control of your feeds by unfollowing accounts that trigger negative emotions and following those that inspire and uplift you. Consider using dedicated news apps with customizable notification settings rather than relying on social media for news updates.

How Powermate Can Help You Stop Doomscrolling

Powermate is designed specifically to help you break free from phone addiction and excessive social media use. Our app offers:

• Screen time tracking to increase awareness of your usage patterns
• App-specific time limits to prevent endless scrolling
• Social connections with friends to keep each other accountable
• Gentle reminders and notifications when you're exceeding healthy usage
• Insights into your digital wellbeing progress over time

Conclusion

Doomscrolling might feel inevitable in our hyper-connected world, but with awareness and the right strategies, you can break free from this harmful habit. By setting boundaries, being mindful of your consumption, and utilizing tools like Powermate, you can regain control over your digital life and improve your mental wellbeing.

Remember that small changes can lead to significant improvements over time. Start with one strategy that resonates with you and gradually incorporate others as you build healthier digital habits. If you're struggling with broader issues related to your device usage, you might also benefit from our guides on overcoming phone addiction and implementing a social media detox.