Doomscrollig looks like a big word if you’ve never heard of it or given it a second thought before now, but the irony of the context is that you most likely stumbled on this article while lost in the act. Medical stakeholders describe it as the habitual and compulsive consumption of distressing news stories on digital platforms, which often leads to significant mental health challenges.

Got you! You most likely just exempted yourself from the bracket of people who are not so engrossed with seeing doom on the internet, and you might be right. However, updated perception of doomscrolling has shown that it goes beyond being addicted to negative news. Doomscrolling can also be referred to as the habit of mindlessly scrolling, and consuming content on social media and websites—all whilst doing nothing productive.

Think about the nights when, after a long day, you decided to have a last go at your notifications. It always starts innocently with that, then boom: minutes roll into hours before you know, you’ve been enveloped on social media, moving from TikTok to Instagram, and opening links to different websites. Such a cycle might have led you to beneficial content like this, but more often, it results in wasted time and energy better spent on something worthwhile.

Even if you don’t think of yourself as a mindless scroller, in a time where screen time is a significant part of our lives, you’re likely hindering your efficiency. To break free from doomscrolling, you need to address certain habits that can’t be shielded by the best productivity tools.

Doomscrolling-Linked Habits You Should Stop

Screen-Filled Environment: While your livelihood might depend on your phone and computer, having them always around doesn’t help your quest to break from doomscrolling. Create phone-free zones like the dinner table, restroom, or bedroom where your devices are off-limits. This helps establish boundaries and reduces the urge to scroll mindlessly.

Unrestricted Social Media Usage: Social media may be a way of life, but being at its mercy benefits no one. Consider setting specific daily limits for your social media use, schedule designated “scroll breaks,” and activate bedtime modes to manage your screen time effectively.

Notification Alerts: It takes a highly disciplined person to see engagement alerts on platforms like X (formerly Twitter) and not oblige immediately. If you aren’t one of such individuals, turn off notifications for distracting apps that propel you to use your device compulsively and not compulsorily.

Digital-Centric Activities: Life extends beyond tech gadgets and can be enjoyed in their absence. Commit to regular digital detoxes to remind yourself of life beyond the screen by reconnecting with offline activities like reading books or spending time outdoors.

Trigger Sources: Lastly, always proactively filter your trigger sources. This could mean unsubscribing from certain newsletters or unfollowing some accounts that aren’t necessarily in your best interest.