How to Stop Doomscrolling: Break the Cycle & Improve Your Mental Health

The Pervasive Pull of the Smartphone

Life can present challenges, but these difficulties are often amplified by our constant connection to smartphones. The ubiquitous nature of these devices, always within reach, can exacerbate feelings of anxiety and overwhelm.

These compact and portable devices, easily carried in a pocket, exert a powerful influence. Many individuals find it difficult to disconnect, even during rest, keeping their phones close at hand throughout the night.

The Detrimental Effects of Doomscrolling

Amidst current events, a desire for greater peace of mind and improved focus may arise. Reducing the frequency with which you check your phone could contribute to a sense of calm and balance.

The habit of doomscrolling – endlessly consuming negative news and sensational content – is demonstrably harmful. Interspersing daily life with extreme social media clips and disheartening headlines disrupts cognitive processes.

Strategies for Breaking the Cycle

Breaking any ingrained habit presents a challenge, but overcoming doomscrolling is achievable. Several approaches can be implemented to foster success in disconnecting.

Here are some ideas to help you regain control:

• Consider designating specific times for checking your phone, rather than responding to every notification.
• Explore alternative activities to fill the time previously spent scrolling, such as reading or spending time outdoors.
• Utilize app timers or website blockers to limit access to platforms that trigger compulsive behavior.
• Practice mindfulness and self-awareness to recognize the urge to doomscroll and consciously choose a different course of action.

Successfully curbing this habit requires conscious effort and a commitment to prioritizing mental well-being.

The Issue Isn't You, But the System

Initially, it’s important to recognize that the difficulty in disconnecting isn’t a personal failing. The core issue lies in the design of modern technology, where companies actively compete for our attention. For example, utilizing an Apple Watch for fitness tracking can be interrupted by incoming messages, even during strenuous activity.

Similarly, platforms like Spotify often present unsolicited recommendations for content beyond the user’s initial intent. Downloading Snapchat for a simple group chat can result in exposure to unwanted advertisements and features. This constant bombardment contributes to feelings of overwhelm and distraction.

The Attention Economy

It’s unlikely that tech leaders intentionally seek to diminish individual well-being. However, the business model of consumer technology relies heavily on capturing and maintaining user attention. Increased engagement directly translates to investor satisfaction and higher stock values.

Despite understanding these mechanisms, breaking free from these habits proves challenging. A quick check of Instagram, prompted by a friend’s message, can easily devolve into an extended session of scrolling through numerous Reels, resulting in significant time loss.

Establishing and Adhering to Screen Time Boundaries

For a considerable period following Apple’s introduction of the Screen Time functionality on iPhones, I intentionally refrained from activating it – a reluctance stemming from apprehension about the insights I might gain regarding my own habits. However, this very hesitation underscored an existing issue. Gaining awareness is crucial, and understanding which applications consume the majority of our time empowers us to regulate our usage.

The following outlines the process for setting application-specific screen time limitations on iOS:

• Access the Settings application.
• Navigate to Screen Time, identified by an hourglass icon.
• This section displays your average daily screen time and allows you to establish parameters to potentially reduce this average.
• Within Limit Usage, several methods are available to curtail screen time: Downtime and App Limits.
  • Downtime defines a schedule during which access to specific applications is restricted. This could encompass the hours typically dedicated to sleep, or a more tailored daily schedule. If excessive Instagram use during lectures is a concern, this feature can be utilized to set a boundary.
    • Instead of selecting applications to restrict during downtime, you designate those you wish to always permit, also found under the Limit Usage menu. For individuals with international connections, maintaining access to WhatsApp may be essential. Alternatively, if audiobooks aid in sleep, unrestricted Libby access might be preferred.
  • App Limits enables the setting of daily time allowances for particular applications. Individual limits can be assigned to specific apps, or categories of apps (such as Facebook, Instagram, Bluesky, TikTok, X, etc.) can be grouped under a collective time constraint.

While Apple’s integrated Screen Time tools are functional, they are relatively easily bypassed; encountering a time-up notification while enjoying a TikTok video allows for a simple extension of 15 minutes… a process that can be repeated indefinitely.

Consequently, some individuals choose to employ third-party applications to enhance motivation for reducing screen time, addressing potential shortcomings in Apple’s native capabilities.

Several applications are specifically designed to manage screen time:

• ScreenZen, compatible with both iOS and Android, allows for the creation of pop-up prompts that appear before launching designated applications. For instance, opening Instagram might trigger a 10-second message asking, “Is this important?” The app can also guide users through deep breathing exercises before app access and incorporates gamification to reward adherence to time limits. A friend currently maintains a 144-day streak, refusing to compromise it for momentary gratification.
• Opal, available on iOS, Android, and web platforms, concentrates on enhancing productivity in work or academic settings. This application offers greater customization in screen time limitation compared to Apple’s built-in features. Focus can be directed not only towards time duration but also towards frequency of app opening (e.g., limiting Instagram access to three times daily).
• Roots, for iOS, considers not only the duration of phone usage but also its quality. Users particularly appreciate the “Monk Mode,” which renders app limits impenetrable – even deleting the application will not circumvent them. However, diligent adherence to limits unlocks occasional “cheat days.”
• Touch Grass, on iOS, lives up to its name: it requires outdoor activity. Accessing blocked applications necessitates taking a photograph of grass. Indoor plants are not accepted. Avoiding outdoor excursions allows for a “skip” purchase, starting at 99 cents, with half the proceeds supporting rewilding initiatives.

Furthermore, we have compiled a selection of physical devices that can assist in minimizing excessive screen exposure.

Breaking the Cycle of Endless Scrolling

Finding yourself blocked from social media apps due to time limits, or simply seeking a diversion while waiting, is a common experience. While embracing boredom might be the ideal response, it’s not always practical in today’s world.

Fortunately, numerous alternatives exist on your smartphone that don't involve engaging with social media platforms.

Phone-Based Alternatives to Social Media

• Immerse Yourself in Literature. Consider reading a book digitally. Applications such as iBooks and Kindle allow for continuous scrolling as a reading method, rather than traditional page turns. This offers a familiar scrolling motion, but with potentially enriching content.
  • Access to books doesn't require purchases. Libby, linked to your library card, provides access to ebooks and audiobooks directly on your device.
  • Struggling to find your next read? While ironic, BookTok can be a source of recommendations.
• Engage with Mobile Games. While gaming can also be habit-forming, it generally avoids the constant stream of potentially distressing news found on social media. The prevalence of similar game mechanics across apps can be advantageous for short, daily play sessions.
  • The New York Times Games app offers accessible games like Wordle, Strands, and the Mini Crossword, even without a subscription. The success of these games has inspired similar offerings from other developers.
  • Surprisingly, the games available on LinkedIn can be quite enjoyable. Despite the potential for encountering unwanted professional connections, games like Tango are worth exploring.

These options provide engaging alternatives to social media, helping to disrupt the cycle of doomscrolling and offer a more positive use of your time.