39 | Break the Doomscrolling Habit and Find Freedom from Anxiety

When Just One Quick Check Turns Into Hours of Anxiety

Have you ever promised yourself you’d just check one quick news update before bed, then suddenly 45 minutes later you’re three articles deep into climate disasters, scrolling through political chaos, and your heart is racing with anxiety about a war happening on the other side of the world?

If this sounds familiar, you’re not alone. This behaviour has a name, and it’s called doomscrolling.

It became so widespread that Harvard University reported that the Oxford English Dictionary named it one of their words of the year back in 2020. And while the term exploded during the pandemic, people have been trapped in this cycle since smartphones existed.

Today you’re going to discover what doomscrolling actually is, why your brain practically forces you to do it, and most importantly, three proven ways to break free from it.

What Is Doomscrolling and Why Does It Make You Anxious?

Doomscrolling is when you spend way too much time reading negative news on your phone or computer, even though it makes you feel terrible. You might scroll through news clips on YouTube, dive into Twitter threads about disasters, or fall down rabbit holes of frightening headlines.

It often starts with good intentions. You want to stay informed about what’s happening in the world. You want to be prepared.

But then it becomes obsessive and unproductive. Instead of actually learning useful information, you waste time surfing from one horrible story to another. You feel worse about the world, the people in it, and yourself.

Here’s how it actually happens. You pick up your phone thinking you’ll just check for a minute, and suddenly hours have passed. Research from multiple studies during the pandemic showed that the more time people spend consuming negative news or social media content, the more distressed they actually feel.

Your mood shifts quickly. You become more anxious, angry, overstimulated, and you can even feel helpless. Once that negativity takes hold, it functions like a lens. You start paying even more attention to stories that justify and intensify those feelings.

The Quicksand Effect of Negative News

Dr. Susan Albers, a psychologist at Cleveland Clinic, uses a powerful analogy to describe this experience. She says if you’re prone to anxiety, depression, or sadness, doomscrolling can be like stepping into quicksand.

The negativity can pull you under quickly. It can even lead to panic attacks.

Think about that image for a second. Quicksand. Because that’s exactly what it feels like, right? The more you struggle, the deeper you sink. The scary part is, just like quicksand, you don’t always realize you’re in it until you’re already waist-deep.

The physical effects are real too. Your body keeps the score. According to experts at Harvard Medical School, doomscrolling can cause headaches, tight muscles, neck and shoulder pain, loss of appetite, trouble sleeping, and even high blood pressure.

One study found that 70% of people admitted to checking social media from bed, and the more time they spent doing it, the harder it was to fall asleep.

And get this. Researchers found that people who watched just three minutes of negative news in the morning were 27% more likely to report having a bad day six to eight hours later. Three minutes. That’s how powerful this stuff is.

So if you’ve been feeling physically awful lately and can’t figure out why, your phone might literally be making you sick.

Why Your Brain Can’t Stop Doomscrolling

Now here’s the really important question. If doomscrolling makes us feel so terrible, why on earth do we keep doing it? Why can’t we just stop?

The answer is actually pretty fascinating, and it has nothing to do with willpower. Your brain is working exactly as it was designed to work. The problem is, it was designed for a world that doesn’t exist anymore.

Let me break it down. Your brain has something built into it called negativity bias, and it’s hardwired into every human brain. Research shows that negative information literally weighs more heavily on the brain than positive information.

Even when positive and negative events are the exact same magnitude, we feel the negative ones more intensely.

This kept our ancestors alive. We are hardwired to survive and to see the things that could potentially harm us. That’s in our DNA. Way back when, our ancestors needed this ability in order to literally survive.

Your brain processes scary or negative information faster and more thoroughly than positive information. It’s a survival tool. Scientists have actually measured this and learned that specific parts of your brain light up more when you see negative stuff compared to positive stuff.

What might surprise you is that negative news can actually stimulate dopamine release too, because of something called novelty-seeking behavior. Negative events are often unexpected and novel, and our brains are wired to pay attention to new information.

Research has shown that prolonged exposure to the dopamine-driven feedback loop of social media and news feeds can lead to actual neuroplastic changes in your brain. These changes include altered reward pathways, increased sensitivity to social media cues, and impaired impulse control.

These changes in your brain from social media and news feeds can parallel what we see in substance addiction.

Three Proven Ways to Break Free from Doomscrolling

Alright, that’s enough brain science. Now you understand what you’re dealing with. The question is, how do you break free?

I’m going to keep it simple and give you three different strategies for real habit change.

#1 Way

Curate Your Content Like a Museum Curator

Here’s what most people don’t understand about doomscrolling. You’re not just a victim of the algorithm. You’re actually teaching it what you’re interested in.

Every click, every pause, every scroll tells these platforms what to show you more of. They’re learning from you constantly.

So here’s what I want you to do. Start thinking of yourself as the person in charge of your own mental museum. A museum curator doesn’t just throw every piece of art on the wall. They’re intentional. They select pieces that serve a purpose, that create a specific experience, that align with their vision.

Your social media feeds should work the same way.

Go through and unfollow or mute every account that consistently dumps doom on you. Do a little app audit. I’m not saying ignore the news or pretend bad things aren’t happening. I’m saying be smart and strategic about your sources. If you can think of an account that you follow that makes you feel terrible, go delete it now!

Follow one or two trusted news sources that give you quality information without the sensationalism or fear-mongering. Then balance them with accounts that share solutions, not just problems. Follow people who are doing actual work to fix things, not just complaining about how broken everything is.

If you’re a person of faith, fill your feeds with content that builds you up. Follow accounts that share Scripture, encouraging stories, practical wisdom, or beauty and creativity that reflect God’s character. You get to decide what gets space in your mind.

Think of this like changing your diet. You wouldn’t eat junk food all day and expect to feel great. Same with information. Clean up your information diet, and your mental health will follow.

#2 Way

Replace the Habit with Something Better

Here’s where we get into real habit-change science. You can’t just delete a habit. If you try to just stop doomscrolling without replacing it with something else, chances are you’re not going to succeed for long.

Remember the habit loop: cue, routine, reward.

Here’s what this looks like. Let’s say your cue or trigger is waking up in the morning. Right now, your pattern is wake up, reach for your phone, get trapped in the scroll, feel anxious and fearful.

If you were going to create a new routine to replace the old one, it could look like this. Wake up (same cue or trigger), do something else that feels good (new routine or behavior), get a different, better result as a reward.

What could that new behavior be? It needs to be something that’s actually satisfying, that gives your brain what it’s craving. Here’s a list of “instead of scrolling” options.

Morning alternatives:

• Write down three things you’re grateful for
• Read a chapter of an actual book
• Read a Psalm or daily devotional
• Do five minutes of stretching or movement (your brain is seeking stimulation, give it the good kind because exercise increases serotonin, that actual feel-good neurotransmitter)
• Listen to worship music or an uplifting podcast
• Go for a short walk
• Do a simple breathing exercise

These are just a few ideas. I’m sure you are thinking of your own life and what might be satisfying to you.

The key is this has to become automatic. Research shows it takes on average 66 days for a new behavior to become a habit, though it varies from person to person (as little as 18 days, or as much as 254). So keep at it. You’re looking for progress.

And if you want to track your habits, grab my free habit tracker at julianneaugust.com/resources.

Here’s a trick. Be super specific about your plan. Instead of saying “I’ll try not to doomscroll,” say “When I wake up, I will ____________-” and then insert your new routine or behavior. Like this: “When I wake up, I will read one Psalm before I touch my phone.”

Your brain likes a specific intention to implement.

One study found that when people were allowed to pick and choose strategies based on what worked for their life, they stuck with them way better than when they were told to do the exact same thing as everyone else. So personalize this. What morning routine would actually make you feel good? You get to choose.

#3 Way

Make the Bad Habit Harder and the Good Habit Easier

This is something we don’t talk about enough. Most people try to quit doomscrolling through sheer willpower. But willpower is a terrible long-term strategy because it’s a limited resource.

Instead, we need to make the bad habit harder to do and the good habit easier to do.

Create physical distance. Don’t just promise yourself you won’t look at your phone. Actually put it in a different room when you’re working, studying, or eating dinner. Remember the seven-second rule. If your phone is seven seconds away, it creates friction and there’s less chance you’re going to get up and go get it.

Keep it off your nightstand at night. This is one of the biggest game changers for reducing anxiety from doomscrolling.

Try the thought-stopping technique. When you have trouble shutting off a negative thought or the urge to scroll, Dr. Albers suggests imagining a bright red stop sign. It sounds simple, but it works. Your brain responds to visual cues.

I’m a huge oatmeal raisin cookie fan, and when I’m really watching what I eat and it’s time to say no to that cookie, I actually picture a big red stop sign and I say ‘no’ or ‘stop’ out loud. It really does work. I’ve done it with my phone too when I’m mid-reach of picking it up. Try applying this to your digital habits.

Use visual tricks. Switch your phone to grayscale mode. This sounds weird until you try it, but trust me, it is a game changer. I have been doing this for a long time. Color is stimulating and designed to grab your attention. When you remove the color and it’s only black and white, scrolling becomes way less appealing.

Some people find this so effective they keep it permanently. I have a friend who keeps her phone on grayscale 24/7. When I asked her why, she said it keeps her out of trouble.

If you want to try this, I have a free guide that will give you step-by-step instructions complete with pictures for Apple and Android phones. Download the FREE Guide to Grayscale with step-by-step screenshots to turn your phone into a calm, less-distracting space. This simple visual trick makes scrolling way less appealing.

Delete the apps temporarily. Not forever, but during your weak times. If you know you doomscroll every evening from 8 to 10 pm, delete the news and social media apps from your phone during that window. You can always download them again, but those extra steps give your brain time to catch up and make a real choice instead of just scrolling on autopilot.

Before you open any news app, pause. Even try this simple prayer: “Lord, help me take in information with wisdom and keep the peace You’ve given me.”

What Scripture Says About Guarding Your Mind

When you feel the urge to doomscroll, meditate on these truths instead:

These verses aren’t just nice words. They’re powerful truths that can anchor your mind when the pull to doomscroll feels overwhelming.

How to Help Someone You Love Who’s Stuck in Doomscrolling

Let’s talk about what to do when someone you care about is caught in the doomscroll trap. Maybe you’re not struggling with this yourself, but someone you love is.

Maybe it’s your spouse who’s constantly on their phone reading news or watching YouTube videos, and then they’re irritable and anxious all evening. Or it’s a friend who seems increasingly pessimistic and it’s clear the constant negative media consumption is affecting their worldview. Perhaps it’s a family member whose whole attitude has shifted and gotten more negative.

Here’s what might work: approach them with curiosity and compassion.

You could say something like, “Hey, I’ve noticed you seem really stressed lately, and I’ve also noticed you spend a lot of time reading news. Have you noticed if there’s a connection?” Make it about their wellbeing, not about judgment.

Share your own experience. “I realized I was doing this thing where I’d scroll through terrible news for hours and then feel awful. Have you ever felt that way?” Vulnerability creates connection, and connection creates openness to change.

Then suggest doing something together that doesn’t involve phones. “Want to take a walk with me instead of being on our phones?” “Let’s go for a bike ride or ice cream.” Make it easy and inviting.

Can Doomscrolling Cause Anxiety Disorders?

Here’s something important. Sometimes the doomscrolling is a symptom of a deeper issue. Research shows that people who’ve experienced trauma often doom scroll out of fear. They don’t feel safe in the world and want to monitor threats to calm their anxiety, but the scrolling actually acts as a trigger, making the anxiety worse.

If someone’s doomscrolling seems connected to serious anxiety, depression, or past trauma, the most loving thing you can do is suggest they talk to a professional. Not in a judgmental way, but in a “this seems really hard for you, and you deserve support” way.

Multiple research studies emphasize that if you’re experiencing significant mental or physical symptoms as a result of doomscrolling, or if you’re having difficulty stopping despite trying these strategies, seeking help from a therapist or counselor is important. Cognitive behavioral therapy in particular has been shown to be effective in addressing compulsive behaviors and helping people develop healthier coping mechanisms.

You can’t force someone to change. But you can create an environment where change feels possible and supported.

Choose Peace Over Constant Information

The world has plenty of real problems, and staying informed matters. But there’s a huge difference between being informed and being consumed. Between understanding what’s happening in the world and drowning in it.

Jesus gives us the best reminder and truth bomb. He said, “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world” (John 16:33).

Notice He didn’t say you need to scroll through every detail of that trouble. He said to take heart because He has overcome.

You don’t have to carry the weight of the world’s problems on your shoulders. That’s not your job, it’s God’s. Your job is to trust Him, stay grounded in His truth, and live from the peace He’s already given you.

Choose one strategy from this post and try it this week. The doomscrolling habit can be broken. Your attention can be reclaimed. Your peace can be restored. One intentional choice at a time, you can do all things through Christ who strengthens you.

FAQ’s About Doomscrolling

What exactly is doomscrolling?

Doomscrolling is when you spend excessive time reading negative news on your phone or computer, even though it makes you feel terrible. The term became popular during the COVID-19 pandemic but describes a behaviour that’s existed since smartphones became widespread. It starts with wanting to stay informed but becomes compulsive and unproductive.

Why can’t I stop doomscrolling even when I know it’s bad for me?

Your brain has a built-in negativity bias that made our ancestors more likely to survive. Your brain processes scary or negative information faster and more thoroughly than positive information. Negative news also triggers dopamine release through novelty-seeking behaviour, creating a feedback loop that’s similar to addiction.

How does doomscrolling affect my physical health?

According to Harvard Medical School experts, doomscrolling can cause headaches, tight muscles, neck and shoulder pain, loss of appetite, trouble sleeping, and high blood pressure. Research shows that people who watched just three minutes of negative news in the morning were 27% more likely to report having a bad day six to eight hours later.

Is doomscrolling the same as social media addiction?

While they’re related, doomscrolling specifically refers to compulsively consuming negative news content. Social media addiction is broader and can include any type of content. However, both involve similar brain mechanisms, including dopamine-driven feedback loops and altered reward pathways.

How long does it take to break the doomscrolling habit?

Research shows it takes an average of 66 days for a new behaviour to become a habit, though it varies from person to person (as little as 18 days or as much as 254). The key is consistency and replacing the old habit with something satisfying rather than just trying to stop using willpower.

Your Next Steps to Break Free from Doomscrolling

Ready to take action? Here are your next steps to reclaim your peace from doomscrolling:

Track your progress. Grab my free habit tracker to monitor your journey as you replace doomscrolling with healthier habits. Get your tracker here.

Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan, a free guide to help you reset your screen habits and reclaim your focus. Click here to take the quiz.

Grab Your Free Wallpapers. Get your free gallery of truth-filled phone and desktop wallpapers designed to help you pause, reset, and refocus every time you reach for your device. Download wallpapers here.

Remember, this is about intentionality, presence, and stewardship of the attention God has given you.

One small choice at a time, you can transform your relationship with technology and reclaim the peace, presence, and purpose you were created for.