Doomscrolling: What It Is and How to Stop
Doomscrolling is scrolling through feeds that make you feel worse, but not being able to stop. Why it's so sticky, and a six-step plan to break the loop.
It’s late. You’re tired. You keep scrolling through news, drama or TikToks that make you feel slightly worse each time, but you can’t stop. That’s doomscrolling.
Why it’s so hard to stop
- Feeds never end. There’s no natural stopping point.
- Bad news grabs attention. It feels urgent, even when there’s nothing you can do.
- You’re tired. Late at night, “one more” is the easiest decision.
A practical plan
1. Notice it. Ask yourself: “Do I feel better or worse than 10 minutes ago?” If worse, that’s your cue.
2. Add friction. Move news and social apps off your home screen, log out, or add a pause app.
3. Set a cut-off. Phone out of the bedroom, or Downtime from 10. (See how to block apps at bedtime.)
4. Choose your news. One trusted source, once a day, instead of endless feeds.
5. Replace the habit. A podcast, a book, a chat with whoever’s in the room.
6. Bring someone in. Tell a friend you’re cutting down. Better still, do it together.
Looking for an app to help? We’ve grouped the best apps to stop doomscrolling by how they work.
When it’s more than a habit
If scrolling is tied to feeling anxious or low, an app won’t fix it. Talking to someone you trust, or your GP, is a good step.
How Snitch helps
In Snitch, you and up to 4 friends share a daily screen time pot. A late-night doomscroll eats into the group’s time, so there’s a real reason to put it down. And when you need a break, there’s a Rot Day each month.