Doomscrolling is the compulsive urge to consume negative news that feeds anxiety, fuels stress and drains our mental energy.

Our brains crave certainty, tricking us into thinking "just one more news article or video" will bring clarity, when in reality it only amplifies stress. Research shows that 74% of excessive news consumers experience mental health issues, proving this habit does more harm than good.

Here’s how to break the habit and regain control:

1. Set News Boundaries

Designate fixed times to check the news: once in the morning, once in the evening. This prevents aimless scrolling while keeping you informed.

2. Practice Thought Stopping

When anxious thoughts spiral, mentally say “stop” and redirect your focus. Over time, this cognitive behavioural technique weakens the habit loop.

3. Involve Others

Ask a friend or family member to call you out when they notice you slipping into doomscrolling. Social accountability reinforces self-awareness.

4. Create Physical Barriers

Use tools like a lockbox or place your phone in another room when you feel the urge to doomscroll.

5. Practise Gratitude

Each time you feel the need to check the news, start thinking of everything you have to be grateful for starting from A to Z.

6. The Rubber Band Trick

Wear a rubber band on your wrist. A light snap when you catch yourself scrolling creates a physical reminder to stop.

Doomscrolling may feel like second nature, but with awareness and intention, it’s a habit you have the power to break.

Citation -

McLaughlin, B., Gotlieb, M. R., & Mills, D. J. (2022). Caught in a Dangerous World: Problematic News Consumption and Its Relationship to Mental and Physical Ill-Being. Health Communication, 38(12), 2687–2697. https://doi.org/10.1080/10410236.2022.2106086