Doomscrolling: Why We Can’t Stop and How to Take Back Control
Our generation lives online. Between work, social media, and the endless stream of updates, doomscrolling has quietly slipped into our daily routine like an unwelcome guest. It’s become a habit for many of us, and honestly? It’s hard to break.
Recent data shows that about 82% of Brits require some level of digital skills for their jobs, meaning a huge chunk of the population spends hours glued to a screen for work. You’d think we’d give ourselves a break after all that screen time, wouldn’t you? Not quite.
On average, people in the UK spend five hours a day staring at screens. That’s roughly 28% of your day! And here’s the kicker: when we take a break from our computers or TVs, we tend to pick up our smartphones instead. So, why do we do this to ourselves? The reasons vary. For some, doomscrolling offers an escape from reality. For others, it’s a hit of dopamine, a way to fight boredom, a distraction, or even FOMO. Whatever the reason, it’s taking a toll on our mental health, sleep, relationships, and even how we interact with the world around us.
So how do we stop?
Finding Healthy Alternatives: Keep Busy Without Screens
It’s not just about finding a new hobby (though that can help); it’s about keeping yourself busy with activities that don’t involve a screen. For me, I like to fill my time with chores. Doing laundry, tidying my wardrobe, organising my bedroom, checking the fridge and cupboard for expired foods, or doing a stock check of cleaning products are all productive ways to keep my hands busy. Not only do these activities help break the cycle of doomscrolling, but they also provide a sense of accomplishment and reward without adding to your screen time.
Other healthy alternatives could include:
Exercise: Whether it’s a brisk walk, a jog, or a workout at the gym, moving your body can boost your mood and energy levels.
Reading: Dive into a good book or magazine. It’s a great way to escape into another world while giving your eyes a break from screens.
Quality time with loved ones and friends: Spending time with those who matter most can be incredibly fulfilling.
Joining clubs or groups: Whether it’s a book club, sports team, or crafting group, connecting with others in person can be a refreshing change.
Listening to music or podcasts: Tune in to your favourite tunes or learn something new through an engaging podcast.
Going to events: Whether it’s a local gig, exhibition, or community gathering, engaging with the world around you can be rewarding.
Practising Mindfulness: Stay Present in the Moment
Another important aspect of breaking the doomscrolling habit is practising mindfulness. We often find ourselves doomscrolling to escape our surroundings or what's happening in the moment, so it’s essential to stay present. This means putting the phone down when you’re in conversation with others. Not only is it rude, but you might miss out on meaningful connections and insights during those discussions. Remember, manners matter.
Setting Boundaries: Find What Works for You
Here are a few ideas to help you curb the doomscrolling:
Swap Scrolling for Something Positive: Replace the habit with something healthier, like journalling or stretching.
Set Realistic Limits: Use tools like Screen Time (iPhone) or Digital Wellbeing (Android) to track and limit how much time you spend on certain apps. These features may feel annoying at first, but they’re great reminders when you lose track of time.
Create Screen-Free Zones: Designate areas in your home (like the bedroom or dining table) as screen-free spaces to help build boundaries.
Stay Accountable: Share your goals with a friend or family member. A little accountability can help keep you motivated.
Be Kind to Yourself: It’s All About Progress
Breaking the doomscrolling habit isn’t easy. You might slip up, and that’s OK. It’s a process of trial and error, so don’t be too hard on yourself if things don’t change overnight. Celebrate the small wins along the way, whether it’s cutting back by 10 minutes or setting a screen-free evening once a week. At the end of the day, reclaiming your time and focus is about making mindful choices and prioritising what truly matters to you. So, the next time you catch yourself deep in the scroll, ask yourself: “Is this really how I want to spend my time?” The answer might just surprise you.
