Doomscrolling—the endless spiral through bad news on social media—poses a greater threat to our well-being than we realize. Coupled with social media envy, it can lead to increased anxiety, depression, and feelings of helplessness.
But breaking free from this cycle is possible with a few simple strategies. Here's how to reclaim control and find balance in the digital age.
What is Doomscrolling?
Have you found yourself spending more time glued to your phone lately, bombarded by troubling headlines and upsetting posts? If so, you're not alone. This behavior now has a name: doomscrolling. Merriam-Webster even added it to the dictionary.
Doomscrolling, or doomsurfing, is the tendency to keep scrolling through bad news, even when it's saddening or depressing. Doomscrolling can have several negative effects, including disrupted sleep, increased anxiety and depression, and feelings of loneliness. Even when we put our phones down, the unease lingers.
7 Ways to Stop Doomscrolling
Fortunately, there are practical steps we can take to break free from this cycle and live more positively. Here are seven simple tips to help you reclaim your time and mental well-being:
Be Mindful
Practice mindfulness when reaching for your phone. Pause and ask yourself why you're picking it up. Are you bored, anxious, or just habitually checking?
Identify when you tend to doomscroll, whether it's during your morning coffee or before bed, and replace these times with non-phone activities like listening to music, going for a walk, or reading a book.
Set Clear Boundaries
Start by setting clear boundaries for your phone usage. Designate specific times of the day when you'll allow yourself to use your phone, and stick to them. Instead of aimlessly scrolling through your phone, set a timer for specific activities.
Leave your phone outside the bedroom at night to prevent late-night scrolling and promote better sleep hygiene. Consider creating tech-free zones in your home, like the dining area or bedroom, to reduce temptation.
Stay Informed, Not Consumed
While staying informed is crucial, it's essential to monitor your news intake. Opt for reputable sources and diversify your media consumption to prevent feeling overwhelmed or anxious.
Transform your phone into a source of positivity by connecting with loved ones, enjoying uplifting podcasts, or using meditation apps for relaxation and spiritual tranquility.
Prioritize Real-Life Connections
Instead of resorting to your phone for distraction, opt for healthier ways to address your emotional needs. Reach out to friends or loved ones for support, take breaks when feeling overwhelmed, or engage in activities that bring you joy and fulfillment.
Hold each other accountable for excessive doomscrolling by planning phone-free activities together, such as hiking, playing board games, or watching a movie. Plan activities that don't involve screens, like game nights or outdoor adventures. Building meaningful relationships offline can reduce the urge to constantly seek validation online.
Cut Down on Social Media
Limit your social media usage to 10 minutes, and once the timer expires, exit the app. Certain phones offer features to restrict app usage as well. Use built-in or third-party tools to set time limits and block triggering content.
Use Your Screen Time Intentionally
Use your screen time purposefully by setting specific goals for your online activities, whether it's catching up on news, connecting with friends, or learning something new. Being intentional will help you avoid falling into the doomscrolling trap.
Find Healthy Alternatives
Explore alternative activities that promote your well-being, such as exercise, meditation, journaling, and creative pursuits. Commit to new positive habits to replace doomscrolling, like spending time outdoors, singing along to music, or learning something new to enrich your life.
Choose CompAsia for Your Tech Needs
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