Doomscrolling—that endless, mindless habit of consuming negative news—has become a modern-day addiction. But breaking free isn’t as hard as you think. The key? Small, intentional shifts in behavior that rewire your brain’s craving for doom and gloom. Experts agree: you don’t have to quit cold turkey, but you do need a game plan to reclaim your mental space.
Why Your Brain Loves Doomscrolling (And How to Trick It)
Our brains are wired to pay attention to threats—it’s an evolutionary survival tactic. The problem? Social media algorithms exploit this by feeding us an endless stream of bad news, triggering a dopamine loop that keeps us hooked. To break the cycle, start by recognizing the pattern. Set a timer for 10 minutes when you open a news app. When it goes off, switch to something uplifting—like a comedy podcast or pet videos. Over time, your brain will start associating the timer with a cue to disengage, weakening the doomscrolling reflex.
The Two-Minute Rule That Actually Works
Instead of swearing off news entirely (let’s be real, that’s not practical), implement the two-minute buffer. Before clicking on a headline, ask yourself: “Will this information change how I live today?” If the answer is no, skip it. For stories that pass the test, give yourself two minutes to read—then close the tab. This forces conscious consumption instead of autopilot scrolling. Bonus tip: Turn off push notifications for news apps. Out of sight, out of mind.
Curate Your Feed Like a Museum Exhibit
Your social media feed should serve you, not stress you. Start by muting or unfollowing accounts that consistently share anxiety-inducing content. Follow creators who post educational or uplifting material instead—think science explainers, art restoration videos, or cooking tutorials. Platforms like Instagram and Twitter let you customize your feed through “Interests” settings. Use them. Within a week, you’ll notice your scroll sessions feel lighter and more purposeful.
The Physical Hack That Cuts Scroll Time in Half
Here’s a weird but effective trick: Change how you hold your phone. Research shows we scroll longest when devices are in portrait mode (vertical). Flip your phone sideways to landscape when reading articles—the awkward angle naturally limits engagement. Better yet, try consuming news on a desktop where infinite scroll doesn’t exist. The added friction of clicking “Next Page” makes mindless consumption harder.
Replace Doom with “Joy Journeys”
Create a daily ritual that’s the opposite of doomscrolling—what psychologists call a “joy journey.” This could be a 15-minute walk where you notice pleasant details (birdsong, cool breezes), a playlist of only happy songs, or a notebook where you jot down good news. The goal? Train your brain to seek out positive stimuli with the same enthusiasm it once chased disasters. Over time, this rewires your reward system, making doomscrolling feel less compelling.
Breaking the doomscrolling habit isn’t about willpower—it’s about strategy. By understanding your brain’s quirks and designing smarter habits around them, you can stay informed without drowning in despair. Start with one tactic that resonates, and remember: every minute you don’t spend doomscrolling is a minute you invest in a calmer, clearer mind.
