We’ve all done it, the endless scrolling on our phones, finding ourselves becoming overwhelmed with a flood of information. When we finally peel our eyes away, we notice that we feel a sense of unease, uncertainty, and distress. Doomscrolling is not a new phenomenon, but it has gained a lot more attention recently. Doomscrolling refers to spending an excessive amount of time online, particularly looking at negative news headlines that are emotionally draining. Corporations and individuals are constantly vying for our attention so they use techniques that keep our attention focused online, and unfortunately we are drawn to doomscroll because of our negativity bias, need for control, and fear of missing out. We know that doomscolling has a hugely negative impact on our individual mental health, and our health as communities. Loneliness, lack of hope, sleep disruption, decreased productivity/focus, and low self esteem are all linked to increased use of technology. Unfortunately, the things that increase our use of technology will not stop, so we have to learn how to set limits ourselves so that we can protect our mental health and wellbeing. 

Let’s take a look at some techniques that we can use to limit our doomscrolling:

1. Set your phone to “grayscale” so the colors won’t be so bright and attractive, and the phone will be less appealing to use

2. Move your apps around so that the necessary ones are on the home screen but the others are buried somewhere else. This gives you a little bit of time to decide if you really want to use an unnecessary app

3. Schedule downtime using your phone’s settings (or an app) so you can limit the amount of time that you use your phone.

4. Try a “digital detox” where you intentionally put your phone away for 3 days. This gives you a chance to feel what it’s like to be tech free

5. Turn off all notifications and reminders, silence your phone, remove email from your phone

6. Keep your phone in a drawer, not on your nightstand when you are going to sleep

7. Find other activities to fill your time: check out a book from the library, try some new recipes, get started on that hobby that you have always wanted to try, exercise, go outside, visit with a friend in person instead of virtually

8. Let your friends know that you are taking a break, they might want to join you!

Doomscrolling is a modern-day problem that does more harm than good. While staying informed is important, it’s equally vital to protect your mental health by limiting your exposure to negative content. By making your phone less appealing and easy to use, and engaging in more positive activities, you can break free from the doomscrolling trap and regain a sense of balance and well-being.