Doom Scrolling: Managing Media & News Consumption
We are more connected now than at any other point in human history. No matter your interest or hobby, there is a space for it online. If you want a constant stream of funny memes or viral videos, you can find it. Prefer non-stop sports highlights? No problem. From conspiracy theories to cooking tips, it’s all instantly available anytime, anywhere, right at our fingertips. But with this level of access comes a certain weight. The digital world offers us incredible freedom, yet it also has the potential to consume our time, our focus, and even our sense of self. Without mindful boundaries, what starts as a simple escape can gradually become a source of stress, anxiety, or disconnection from the world around us. Recognizing this is not a sign of failure, but an important step toward finding balance in an age of constant connection.
One area where this imbalance can be especially intense is in how we consume news. With endless updates streaming in from countless sources, staying informed can quickly turn into feeling overwhelmed. Breaking news alerts, emotionally charged headlines, and conflicting narratives can leave us anxious, exhausted, or unsure of what to believe. What was once a way to stay aware of the world around us can start to erode our sense of peace and safety. It’s easy to lose track of time when we fall into the cycle of doom scrolling.
Doom scrolling is defined as the act of spending extended periods of time intentionally or habitually consuming negative news stories, often on a phone or computer. It often begins with the intention of staying informed, but it can quickly spiral into a compulsive behavior that fuels anxiety, sadness, or a sense of helplessness.
Consuming this sort of negativity can make you feel overwhelmed, on edge, and even hopeless. Here are some signs that you may have fallen into a doom scrolling habit:
Spending long and frequent periods of time reading news stories
Feeling a strong urge to check the news repeatedly throughout the day
Reading multiple articles about the same topic, even when nothing new is being reported
Fixating on negative headlines or stories for hours at a time
Feeling anxious, sad, or emotionally drained for most of the day after reading the news
Neglecting other responsibilities or personal time due to constant news consumption
Having trouble falling asleep or staying asleep after engaging with the news
A quick check of the news app can turn into hours of endless scrolling, with headlines that feed fear and outrage. The algorithm is designed to keep you hooked, showing stories that provoke strong emotional reactions. What starts as a simple search for information can spiral into stress and despair. Policy conflicts, violent crimes, climate disasters. Staying informed is important, but when the news starts to shape your view of the world negatively or keeps you up at night, it’s time to reassess.
The bright side is, you have the power to take back your time and your peace without disconnecting entirely. Here are some things you can do to manage your anxiety and still stay informed:
Avoid checking your phone before bed. The blue light from screens can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep and reducing sleep quality. Give your mind a break before bed to support more restful sleep.
Set a timer. Decide how much time you want to spend reading the news; perhaps 30 minutes to an hour, and use a timer. When it goes off, take it as your cue to put the phone away and redirect your focus to something calming or enjoyable.
Create boundaries for news consumption. Limit yourself to reading a set number of articles, such as three to five. This allows you to stay informed without becoming overwhelmed. Give your mind space to process what you’ve read instead of immediately diving into more.
Talk it out with someone you trust. If a story impacts you, share it with a friend or loved one and plan to discuss it together. Talking things through can ease anxiety and help put things into perspective.
Constant exposure to negative news can leave you feeling drained, anxious, and stuck in a cycle of doom scrolling. Mindfulness offers a way to break that cycle. It helps you become more aware of where your attention is going, and whether it’s serving you. By building simple, intentional habits that ground you in the present, you can reduce the mental clutter, ease emotional overwhelming thoughts, and reclaim a sense of peace. Mindfulness is not about tuning out the world, but about choosing how and when to engage with it in a way that supports your well-being.
Here are some things you can do to develop healthier habits of mindfulness:
Turn off push notifications. Reduce the urge to check your phone by limiting the interruptions that pull your attention throughout the day.
Schedule screen-free time for yourself. Leave your phone at home and go for a walk, run, or bike ride. Giving your mind a break from screens can help restore your sense of presence and calm.
Go old school and read a book. Engaging with a physical book offers a slower, more focused way to absorb information and unwind.
Spend time with others in person. Being physically present with friends or family can lower stress, increase feelings of safety, and remind you that you are seen, heard, and valued.
Therapy can help you take your time back and stop doom scrolling. Create healthier habits and build a more grounded, fulfilling life. A therapist can support you in breaking the doom scrolling cycle by exploring the deeper emotions and patterns that fuel it. You can uncover the root causes of why you may be drawn to negativity or constant news consumption, and begin to replace those habits with ones that nurture peace, presence, and personal growth.
Ready to take the first step toward reclaiming your time and mental well-being?
Reach out now for a free 15 minute consultation and start your journey toward a more mindful, balanced life. Don’t let the endless scroll dictate your happiness. Take control of your peace, one mindful choice at a time.
