Doomscrolling: Why we do it and how to quit

A new habit has crept into many of our daily routines—doomscrolling. It's when we, whether we're parents keeping an eye on the future for our kids, or young ones trying to make sense of the world, get caught in a loop, swiping through story after story of bad news. But did you know that this endless dive into the darker sides of our digital world can affect our happiness and health?

What is doomscrolling?

Doomscrolling refers to the act of continuously scrolling through bad news on digital devices, despite the negative emotions it might evoke. It's important for parents to be aware of this phenomenon, not only for their mental health but also to guide their kids in developing healthy digital habits.

The impact on mental health

Regular exposure to negative news through doomscrolling can lead to increased feelings of depression, anxiety, and helplessness. This constant barrage of negative information can distort our perception of reality, making the world appear more threatening.

Strategies to mitigate doomscrolling

If you want to set healthy boundaries around the use of digital media in our always-connected world, here's how to approach it in a more detailed and practical way:

Set limits on media consumption

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In an environment where news and social media are accessible around the clock, it's easy to find yourself constantly checking your phone or computer for updates. However, this habit can lead to overexposure to negative and distressing content, which can negatively impact your mental health. To counter this:

• Designate specific times for digital consumption: Choose select times of the day for checking news and social media. This could be once in the morning, during lunch, and in the evening, and put a time limit on it. Avoid starting or ending your day with news consumption to prevent it from affecting your mood and sleep.

• Use technology to your advantage: Utilize app timers and notifications settings to limit your time spent on news and social media apps. Many devices and platforms now offer features to help you monitor and restrict your usage.

• Be intentional with your consumption: Approach your time on social media or news sites with a purpose. Decide beforehand what you are logging on to find or whom you want to catch up with, and stick to that goal.

Curate a positive feed

The content you consume can significantly influence your mood and outlook on life. By intentionally curating your digital feed, you can ensure that your online environment is more uplifting and balanced:

• Follow positive and inspiring accounts: Seek out social media accounts, news outlets, and content creators who share positive news, motivational content, and inspiring stories. This can include accounts focused on positive news, personal development, health and wellness, humor, and culture.

• Utilize platform features to control your feed: Most social media platforms offer features to hide, unfollow, or mute accounts that frequently post negative or upsetting content. Take advantage of these features to customize your feed.

• Diversify your sources: Exposure to a variety of viewpoints and topics can help prevent the echo chamber effect and ensure a more balanced understanding of the world. Follow accounts from different cultures, disciplines, and perspectives to enrich your feed.

Engage in digital detoxes

Taking regular breaks from electronic devices helps to reset your mental state and reconnect with the world around you, according to the Cleveland Clinic Here’s what else you can do. :

• Schedule regular digital detox periods: Whether it's a few hours each day, one day a week, or a weekend each month, designate times when you and your family unplug from digital devices. Use this time to engage in activities that you enjoy or have been meaning to try.

• Promote offline activities: Encourage activities that don't involve screens, such as reading, outdoor sports, cooking, or spending quality time with family and friends. These activities not only provide a break from digital consumption but also strengthen relationships and personal skills.

• Create tech-free zones: Establish areas in your home, such as the dining room or bedrooms, where electronic devices are not allowed. This can help reduce the temptation to check devices and promote more meaningful interactions and rest.

By implementing these strategies, you can manage your digital consumption more effectively, leading to a healthier balance between your online and offline lives.

FAQ: About doomscrolling

Q: What is doomscrolling?

A: Doomscrolling is the habit of mindlessly scrolling through negative news online, even when it causes feelings of sadness, anxiety, or hopelessness.

Q: How can doomscrolling affect mental health?

A: It can lead to increased feelings of depression, anxiety, and helplessness by continuously exposing you to negative news.

Q: Are there strategies to break the doomscrolling habit?

A: Setting limits on media consumption, curating a positive feed, and engaging in digital detoxes can be helpful strategies.

Q: Can doomscrolling affect sleep?

A: Yes, exposure to screens and negative content before bedtime can disrupt sleep patterns and decrease sleep quality.

Q: Who is more prone to doomscrolling?

A: Individuals with tendencies toward anxiety or depression may be more susceptible, as they might seek validation for their concerns.

Q: How can parents help their kids avoid doomscrolling?

A: Parents can set guidelines for healthy media consumption and encourage offline activities.

Q: What are the benefits of a digital detox?

A: A digital detox may help reduce feelings of stress, improve sleep, and strengthen real-life relationships by encouraging more direct interactions and activities.

Q: How important is it to balance staying informed with mental health?

A: Find a balance to ensure that staying informed does not come at the expense of your mental health and well-being.

Q: What are some signs of doomscrolling?

A: Signs include spending excessive time on negative news, feeling anxious or depressed after using digital devices, and difficulty disconnecting.

Q: Can curating a positive feed really make a difference?

A: Following accounts that share positive and uplifting content can bring a more balanced and positive online experience.

By adopting healthier digital habits and being mindful of the content we consume, parents can protect their mental health and set a positive example for kids in navigating the digital world.

Want more tips and tricks to make parenting a breeze? Visit the Greenlight Learning Center for helpful resources on all things family, finance, and fun.

This blog post is provided "as is" [and should not be relied upon as a substitute for professional advice]. Some content in this post may have been created using artificial intelligence; however, every blog post is [reviewed] by at least two human editors.