How to Stop Doomscrolling – 6 Tips

We’ve all been there; you’re tired from the work week, and you find yourself aimlessly scrolling on your phone for hours at a time.

If you’ve Googled “how to stop doomscrolling”, you’re not alone. Phones are addictive. Sleek modern tech, dopamine-inducing notifications, and the promise of social acceptance all combine to create an impulse to scroll, scroll, scroll. 

It’s no surprise that millions of people can’t stop doomscrolling. The impulse to check our phones and stay up to date on the latest (albeit negative) news is overwhelming. 

How doomscrolling impacts your mental health

Doomscrolling is a vicious cycle of dopamine and bad news. 

A constant stream of bad news can’t be good for anyone, can it? Science backs up this common-sense view, telling us that consistent exposure to negative news has a very real impact on our brains. 

“As with many other addictive behaviors, doomscrolling activates the release of dopamine in the brain,” said Dr. Courtney Batt, a specialist in Adolescent Medicine “So even though it often leads to negative feelings such as depression and anxiety, endless scrolling also offers the positive feelings associated with dopamine.” 

Each swipe, notification, and piece of breaking news releases dopamine, effectively turning us into bad news addicts. Our brains are hardwired to fulfill the dopamine loop, which is why so many people can’t stop doomscrolling. 

how to stop doomscrolling?

These tips will help you break the habits, freeing you to spend less time behind your screen and more time on the things that matter. 

set a time limit on your apps 

The brains behind some of our favorite apps understand just how addictive they are, which is why they have built-in time limits. Even if your favorite app doesn’t have a time limit feature, your phone probably does. 

Here’s how to set app time limits on an Android: 

1. Go to Settings 
2. Tap Digital Wellbeing and Parental Controls 
3. Tap the chart
4. Find the app you want to limit and tap Set Timer 
5. Set your limit and tap Ok 

Here’s how to set app time limits on iPhone: 

1. Go to Settings 
2. Tap Screen Time
3. Tap App Limits 
4. Tap Add Limit 
5. Choose the app you want to set a time limit on 
6. Tap add 

This is a great way to snap out of a doomscrolling session and back to reality. After all, you’ll have to stop doomscrolling if there’s nowhere to scroll. 

turn grayscale on

Who knew that colors had such a big impact on our enjoyment? I didn’t realize it until I turned Grayscale on and whoosh – I suddenly had no desire to go on my phone at all, never mind to doomscroll for hours at a time.  

Grayscale does exactly what it says on the tin. It removes every color except gray, reducing your screen to a collection of equally unappealing gray tones and massively impacting the feel-good signals your brain gets when you scroll. 

The reduced brightness is also much easier on your eyes – another big win for people who are usually glued to their phones. And since your phone is nowhere near as visually appealing as before, you probably won’t scroll enough to get eye strain anyway! 

turn off your app notifications 

It’s difficult to ignore an app notification. Our brains are hardwired to respond to those little ping noises. As soon as we hear a ping, the reward system in our brain activates, releasing dopamine. 

If you know you can’t stop doomscrolling once you’re on TikTok, Instagram, or whatever other apps you use to consume media, it’s probably a good idea to just turn your app notifications off. 

invest in a phone prison 

If you really can’t stop doomscrolling, you might have to pull out the big guns and invest in a phone prison. Aptly named, these accessories hold your phone captive for however long you want. 

Here’s the catch: you have to set a timer when you put your phone in and can only get it out once the time is up. Of course, you can get a phone prison that lets you take your phone out early, but that defeats the purpose. 

When you catch yourself in the middle of a familiar doomscrolling loop, just pop your phone in the prison, set a timer, and indulge in one of your less doom-and-gloom hobbies. 

be more mindful  

Mindfulness is a technique that involves being in the present moment. 

Doomscrolling is a way to combat anxiety, even though it causes the very thing that it attempts to cure. Many people find that mindfulness is a good balm for anxiety in general, so it makes sense to use mindfulness techniques to combat doomscrolling. 

When you can’t stop doomscrolling, you might want to try these mindfulness techniques. 

• Focus on the positives: Make a concerted effort to only consume positive media. 
• Mindful meditation: Put your phone down, close your eyes, and focus on your physical sensations. Breathe deeply, and catalog the various sensations around you. Doing this will switch your focus from your brain to your physical sensations. 
• Take breaks: Even if you can’t stop doomscrolling completely, you can force yourself to stop between videos and posts. Take a few seconds to breathe deeply and consider whether you want to continue scrolling.  
• Visualize a stop sign: Imagine a visual cue, like a bright red stop sign, to stop negative thoughts in their tracks. 
• Yoga: Yoga is another great way to recenter yourself. You can easily find a guided yoga tutorial online or, if you really want to focus on this mindfulness method, attend a class. Kundalini yoga could be just what you need to stop focusing on negative thoughts; it incorporates repeated movements, dynamic breathing techniques, chanting, meditation, and mantras. 

Mindfulness isn’t just about being in the moment; it’s a state of being. Even doing yoga for just 10 minutes a day can reduce physical discomfort and mood disturbances. 

only read print news

Can’t stop doomscrolling? When you remove scrolling from the equation, it becomes much easier to get a handle on your doomscrolling habit. 

The repetitive motion creates a chain reaction, scroll, read, scroll, read, and so on. You can break the cycle by only consuming print media. 

build a better reading habit with bookcase

Now that you know how to stop doomscrolling, you need a better way to spend your time. 

Bookcase has grips that transform your smartphone into an e-reader. Wave goodbye to wrist and neck strain. The grips increase the surface area of your phone, so you’ll feel just like you’re holding a book, tablet, or e-reader. 

Bookcase is equipped with a MagSafe ring that magnetically connects to your iPhone. Once your phone is slotted firmly inside Bookcase, you can find your favorite book and start reading.

If you don’t have an iPhone, don’t worry. We’ve included a MagSafe Compatibility Kit for people who have Androids or older iPhones. 

To kickstart your journey from doomscrolling to reading, check out our 5 best apps for reading on iPhones.