I think we’re all guilty of sitting like a lump, flipping through an endless stream of negative stories on social media. Doomscrolling seems to have become a national pastime. But it isn’t healthy and does nothing positive or constructive.
How to “Just Say No” to Doomscrolling
Again and again, we’re drawn to the madness like moths to a flame. Part of this might be biological in nature. Some experts believe that doomscrolling takes advantage of the innate sense of threat detection we evolved over time. The idea is that we become addicted to the microbursts of hormones we receive when we read a new stress-inducing headline.
Here are some strategies to try if you want to break the habit.
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Reduce Screen Time
The simplest solution might be the most difficult to pull off. Be very diligent about how much time you allow yourself to peruse headlines and social media. Give it maybe 15 minutes in the morning and another 15-20 minutes in the evening. Set a timer so you know when to quit. Check for anything new that might be important, then put the device away.
Keep the Phone Away from Your Bed
I don’t even put my phone in my bedroom, but I know lots of people use theirs for their alarm clock. If you have the phone within easy reach, you’ll find yourself grabbing for it again and again out of habit. Put it on a dresser on the other side of the room instead.
Reduce or Eliminate Notifications
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A constant litany of beeps and buzzes isn’t good. In the grand scheme of things, there isn’t that much the average person truly needs to be notified about on a daily basis. Think about it like you’re setting boundaries and determining just how much the world is allowed to infringe on your personal time.
Be Selective About Sources
Remember that every news source out there has a bias. Their goal is to keep as many eyes on their site as possible. They will intentionally frame stories and word headlines in such a way as to keep their audience engaged. As a result, you might find yourself getting incensed by a story when what really happened wasn’t nearly as serious or impactful as the headline might suggest.
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Personally, I give them three strikes. If the reporter or site was wrong about their take on three stories or events, I don’t read them again moving forward.
Seriously, nothing good ever happens in the comment threads for news stories. It’s best to consider those areas like sailors did uncharted waters way back when—Here There Be Dragons.
Practice Self-Care
If you feel overwhelmed, take a break. Step away from the headlines and touch grass. Meaning, go outside and get some fresh air and sunshine. Get some range time, if that’s more your speed. The goal is simply to do something you enjoy and find relaxing.
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It’s important to remember that you’re in control. You get to decide when you’ve had enough doomscrolling for the day.
Some of us might need to make that decision far more often.
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