Breaking the Doomscrolling Habit: How to Reclaim Your Mind and Mood
- Aleksandar Tosevski
- Jun 13
- 4 min read
Ever noticed how scrolling through bad news is like getting sucked into a vacuum of doom? You wake up, grab your phone, and before you know it, you've time-traveled a few hours into the future. Your day is now a circus of anxiety-inducing headlines, and you're the unwilling clown. This delightful habit, charmingly dubbed "doomscrolling," might feel like a cozy blanket of despair, but it's actually a mental health wrecking ball with a penchant for long-term chaos. In this post, we'll dive into why we're magnetically drawn to disaster news and, more importantly, how we can escape this black hole and reclaim our sanity.
The Draw of Bad News
Research shows that negative news captures attention far more effectively than positive stories. A study indicated that people are 70% more likely to share stories of misfortune than those of triumph. This tendency taps into our innate desire for security; when facing uncertainty, staying informed can feel like a safeguard. Unfortunately, constant exposure to negativity can distort our view of reality.
Social media platforms intensify this issue. They are designed to keep us scrolling with algorithms that emphasize shocking headlines and dramatic events. This leads us into a binge-watching mentality, where the next shocking headline is always a swipe away.
We are also drawn to the unexpected. Much like slowing down to look at a car accident, we want to know what's happening, which can easily spiral into an unhealthy obsession. This cycle leaves us feeling overwhelmed and negative, narrowing our focus and drowning out the positives around us.
The Impact on Our Mental State
Immersing ourselves in a continuous stream of negativity causes serious implications for our mental health. An ongoing consumption of bad news warps our perspective, making it seem like only unfortunate events occur in the world. This distortion can lead to increased feelings of helplessness and anxiety.
Imagine this: the more bad news you consume, the more out of control you feel. You may begin to withdraw from social interactions, believing that there's no hope for positivity. Friends and family may notice your shift in energy, and while the external world might seem distant, it affects your everyday experiences deeply.
While it is essential to stay informed, it's equally important to ensure that bad news does not overshadow the good. Research shows that every day, approximately 80% of news stories focus on negative events, leaving only 20% for constructive or positive news. There are countless uplifting stories and moments of kindness happening globally that we often overlook while doomscrolling.

Strategies to Break the Doomscrolling Habit
How do we break free from this cycle of negativity? Thankfully, overcoming doomscrolling is possible with active steps and consistent effort. Here are some practical strategies you can implement:
Set Time Limits on Notifications
Control your consumption of bad news by limiting your social media use. You can use apps designed to restrict engagement, allowing access for just 30 minutes each day. Research indicates that even a 30-minute daily limit can significantly reduce stress and anxiety.
Designate Tech-Free Zones
Create tech-free zones in your home, especially in spaces for relaxation, like your bedroom. Studies reveal that people who create boundaries around their device use sleep better. Leaving devices in another room can help foster a healthier sleep routine and reduce late-night scrolling.
Curate Your Feed Mindfully
Take time to examine your social media feeds and unfollow accounts that add to your anxiety. Replace them with profiles that uplift you or share positive stories. In a recent experiment, participants who adjusted their feeds toward positive content reported a 60% increase in overall happiness within just a week.
Embrace Mindfulness and Positivity
Incorporate mindfulness into your routine. Whether it's meditation, reflection, or gratitude journaling, these practices help you reconnect with more positive thoughts. Seek out content that celebrates human achievements to counterbalance negativity.
Engage with the Real World
Step outside, connect with nature, and engage in enjoyable activities, such as painting, reading, or exercising. Research indicates that spending just 20 minutes outdoors can significantly increase feelings of happiness and reduce stress.
The Benefits of Breaking Free
As you begin implementing these strategies, you may notice positive changes in various areas of your life. Many report an improvement in mood, reduced anxiety, and increased energy levels. Shifting your focus from negativity to positivity creates space for a happier mindset.
Though initially challenging, breaking the doomscrolling habit is achievable. Every small step contributes to a more balanced relationship with news and enriches your outlook on life.
Moving Forward with Intention
Doomscrolling may seem harmless, but its impact on our mental well-being is real and significant. By understanding our attraction to negativity, we can take deliberate steps to break this habit. The world is filled with both good and bad, and it is up to us to decide where to focus our attention.
Take a breather, hit the pause button, and start rolling out these changes. The trek from doomscrolling to a sunnier outlook is crucial for your sanity and a life filled with more chuckles.

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