The world can feel overwhelming, but it’s even worse when you’re glued to your phone, endlessly scrolling through negative news and attention-grabbing content. Our smartphones, designed to keep us engaged, make it easy to slip into the habit of doomscrolling—leaving us anxious, distracted, and drained.
But here’s the good news: you can break the cycle. With the right strategies, you can reduce your screen time, regain focus, and improve your mental well-being. Let’s dive into powerful ways to stop doomscrolling once and for all.
Why Doomscrolling Isn’t Your Fault
First, don’t blame yourself—your attention is the product that tech companies sell. Social media platforms, news apps, and even streaming services are designed to keep you engaged for as long as possible. The more time you spend scrolling, the more ads they can show, boosting their profits.
Even when we try to disconnect, our devices find ways to pull us back in. Whether it’s notifications, autoplay features, or algorithm-driven feeds, every design choice encourages us to keep scrolling.
How to Stop Doomscrolling: Actionable Tips
1. Set Up Screen Time Limits—And Stick to Them
One of the most effective ways to curb doomscrolling is to use built-in screen time management tools:
How to Set App Limits on iOS:
- Open Settings
- Scroll down to Screen Time
- Tap App Limits and set daily time restrictions for specific apps
- Use Downtime to block distracting apps during certain hours
How to Set App Limits on Android:
- Open Settings
- Tap Digital Wellbeing & Parental Controls
- Select Dashboard and set timers for apps you overuse
2. Use Third-Party Apps to Reinforce Limits
If built-in tools aren’t enough, apps like ScreenZen, Opal, and Roots offer more aggressive ways to limit distractions. These apps help you:
✅ Add delay timers before opening social media apps
✅ Set strict lockout periods with no easy way to bypass them
✅ Track streaks and progress to stay motivated
3. Replace Doomscrolling with Healthier Habits
When you feel the urge to mindlessly scroll, try replacing it with a more productive activity:
✅ Read an eBook or listen to an audiobook (use Libby for free library access!)
✅ Play quick brain-training games like Wordle, Strands, or LinkedIn’s Tango
✅ Try journaling or meditation to clear your mind
✅ Listen to music or podcasts that uplift and inspire you
4. Make Your Phone Less Addictive
Small changes can make a big impact on reducing your screen time:
✅ Turn off non-essential notifications to avoid distractions
✅ Move addictive apps off your home screen
✅ Use grayscale mode to make your phone visually less appealing
5. Set Real-Life Boundaries
Your phone shouldn’t dictate your schedule. Set these real-world rules to minimize doomscrolling:
✅ No phones in bed—keep it across the room at night
✅ Screen-free meals—focus on conversations instead
✅ Create a morning routine without social media
Final Thoughts: Take Back Your Time
Breaking free from doomscrolling isn’t about eliminating technology—it’s about using it mindfully. By setting boundaries, replacing habits, and using tech to your advantage, you can regain control of your time and mental space.
Start small, stay consistent, and enjoy the benefits of a healthier digital life. 🌿📴
