What is doomscrolling? How to stop or reduce

Have you ever found yourself incessantly scrolling on your phone without realising? You're not alone and sadly, it’s quite common. The impact of social media on the mind has reached new heights in recent years in the form of “doomscrolling”. Anyone with a smartphone is especially prone, and if it isn’t managed, it can become a habit that affects the body and mind.

In this guide, we’ll dive into what doomscrolling is, how it affects our mental health and behaviours, as well as ways to curb doomscrolling in its tracks to improve your wellbeing.

What is doomscrolling?

Doomscrolling or “doomsurfing” is the act of excessively scrolling through websites and social media, causing us to overconsume media. The type of media can be both positive and negative, but it’s more commonly associated with the overconsumption of negative and/or distressing media.

Doomscrolling can look like:

• Scrolling through video-based apps such as TikTok, YouTube and Instagram

• Frequently checking apps to check if there’s been an update, regardless of whether notifications are already on or not

• Checking and re-checking push notifications

• Regularly refreshing news feeds

• Constantly checking your emails

Why do we doomscroll?

If doomscrolling sounds so bad, why do we do it?

According to neuroscience, doomscrolling gives us a hit of dopamine, the “feel-good” hormone often associated with repeated behaviours. With modern media designed to have “hooks” to keep us on apps for longer periods of time, this can make us want to check-up on updates more often. As you can imagine, the act of incessantly scrolling for content on your device can make us produce this hormone and makes the act of doomscrolling tough to resist.

And despite it making us feel worse-off, some may doomscroll to avoid:

• FOMO (fear of missing out)

• Not appearing up-to-date on news, memes and other trending topics

• A lack of control

How does doomscrolling affect our mental health?

Doomscrolling can negatively impact mental health by increasing levels of anxiety and stress hormones, as well as:

• Worry

• Stress

• Isolation

• Fixation

• Distrust in others

• Existential dread

According to Harvard Health Publishing, physical manifestations can occur when doomscrolling such as headaches, muscular tension throughout the body, poor appetite and elevated blood pressure. This makes sense, given doomscrolling is more often than not a sedentary activity with the potential to go on for prolonged periods of sitting if it’s not managed.

And with Oxford University Press’s word of the year in 2024 being ‘brain rot’ – it’s easy to see why. The dictionary defines it as “the supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging”. In fact, scientists found that the constant overload of online information caused cognitive overload and participant’s IQ in a study to drop an average of 10 points.

ADHD and doomscrolling

According to Simply Psychology, those with ADHD are more prone to doomscrolling than their neurotypical peers. This is due to most people with ADHD seeking novelty, hence why doomscrolling can occur, as the individual is constantly seeking stimulating material.

How to stop doomscrolling

1. Track your time and behaviour on social media

It’s all too easy to lose track of time when you’re in the midst of doom scrolling. If you want to engage in social media, set a time limit on your phone (such as a stopwatch or alarm) in 10–15-minute intervals. This way, you aren’t quitting cold turkey (which can just make things worse), but rather, you’re limiting social media use to healthier levels.

2. Engage with positive content

Doomscrolling often occurs when we become fixated on controversial and/or negative-aligned news stories. Instead, take the time to phase this type of content out by incorporating more positive social media channels. This could be in an area of interest, or accounts that report on more positive happenings in the world.

3. Discover your doomscrolling triggers

We often pick up our phones to scroll on social media for a reason, and it may not be as obvious as you think. The next time you catch yourself in a doomscrolling session, really have a think about what caused it. Was it boredom? Was it a need to “tune out” of a situation? Knowing your triggers and being aware of them is key to reducing doomscrolling and possibly stopping it altogether.

4. Bait and switch

Doomscrolling keeps our hands busy, and more often than not, this busy-ness is what we’re seeking. Especially if it’s off the back of a trigger such as a stressful situation or boredom.

The next time you catch yourself doomscrolling, think about what other healthier activities you could spend your time on, such as crafts, cleaning or even journalling for your mental health. While it may not be a cure-all, it can certainly be something to keep you off your device.

5. Catch compulsive behaviours

Similarly to our last few points, catching compulsive behaviours such as doomscrolling is key. When you next pick up your phone, ask yourself what your intentions are. Are you scrolling for the sake of it, killing time, or are you trying to find something in particular?

6. Greyscale your screen

Making your device less visually stimulating can work wonders in reducing doom scrolling. This is further backed up by former Google design ethicist Tristan Harris, who founded the Center for Humane Technology. They cited that going grayscale “removes positive reinforcements”, which can hinder our urge to keep scrolling on our phones.

7. Incorporate a digital detox

Digital detoxes are nothing new, but they’re incredibly effective in helping individuals engage in the real world. Whether you choose to stop scrolling for days or weeks at a time, the benefits of a digital detox can be just what you need to curb compulsive behaviour. With more time on your hands, you can use your digital detox to invest in other areas of your life that aren’t eaten up by doomscrolling.

8. Seek professional support

If doomscrolling is impacting your quality of life, to a point where it feels unmanageable, then it’s important to seek professional help as soon as possible. With the right guidance, you can slowly reduce your screentime, as well as the anxiety and other unpleasant effects of doomscrolling.

How an Employee Assistance Programme can help

If you have an employee showing signs of social media addiction, then it could be worth addressing it, as well as any doomscrolling behaviours they may have exhibited. This can be done by having a confidential chat and gently signposting support. An Employee Assistance Programme (EAP) is a great tool for your people to utilise when they need support with their mental health – especially if the effects of social media are impacting workplace performance and mental health. Our BACP certified EAP can support individuals prone to doomscrolling, with tools and advice on how to improve their behaviours and wellbeing as a whole.

Conclusion

Doomscrolling is far more common than you think. It’s easily done, and it can be hard to pinpoint when it becomes a disruptive force in a person's life. If you are feeling the negative effects of doomscrolling, we recommend seeking support before it gets worse. Trying self-help tactics – such as limiting screen time, can be enough for some individuals. But for others, if it’s proving too difficult to manage alone, then professional intervention is key.

Frequently asked questions about doomscrolling

Why am I suddenly doomscrolling?

We can find ourselves doomscrolling when we often experience a trigger – obvious or otherwise. This can stem from pre-existing anxiety, stress and even boredom. Not to mention the feedback loop of social media addiction in some individuals can prompt doomscrolling.

Is doomscrolling bad for mental health?

When we’re constantly feeding our brains messages from social media – negative or otherwise – it can become bad for our mental health. In some cases, it may even exacerbate existing mental health conditions.

Does doom scrolling deplete dopamine?

The novelty and reward of doomscrolling can often trigger the release of dopamine. However, when we are constantly exposing ourselves to social media and relentlessly scrolling, it can cause emotional dysregulation and potentially worsen mental health, creating a cycle where the brain craves more dopamine.