Doomscrolling More Than Usual? Here’s How To Stop
5hours and 27 minutes. It’s a decent marathon time or the length of a flight to Egypt. It’s also how long I spent on my phone last week. In a single day. And what do I have to show for it? A working knowledge of The White Lotus memes – a show I have not watched – and a saved chia pudding recipe that I’ll likely never make. Slightly mortified at my own behaviour but aware I’m far from the only one who finds themselves whittling away mindless hours on their phones, I caught up with Research Psychologist, Dr Emma Palmer-Cooper, to find out more about our innate need/desire to scroll endlessly and, more importantly, how we can regain control.
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Why we doomscroll
To understand why we do it, we first must recap exactly what doomscrolling is. “Doomscrolling is the habit of endlessly scrolling through online media, consuming unfulfilling content and bad news,” explains Dr Palmer-Cooper. This compulsive behaviour has become increasingly common, especially during times of uncertainty.
The driving force behind this digital compulsion might surprise you. “While it might feel almost addictive, research has shown that the fear of missing out or being uninformed drives people’s inability to stop scrolling,” Dr Palmer-Cooper notes. This FOMO creates a powerful psychological hook that keeps us engaged despite diminishing returns.
“The fear of missing out stems from feelings of uncertainty and anxiety about current events, where consuming more information makes people temporarily feel more certain and in control. When algorithmic recommendations and ‘endless’ feeds then present similar content, we may experience excessive scrolling.”
Whilst it might feel almost addictive, research has shown that the fear of missing out or being uninformed drives people’s inability to stop scrolling.
The hidden toll
What starts as staying informed can quickly deteriorate into a harmful habit with serious consequences. “Research has shown that people who spent just a few minutes daily consuming negative news feeds experienced fewer positive emotions, less optimism, and more negative emotions than people who did not,” adds Dr Palmer-Cooper.
“Both doomscrolling and brain rot [mindless, excessive engagement with low-value digital content] are linked to lower well-being and anxiety when not using a phone,” Dr Palmer-Cooper explains. “Research has shown that overall excessive internet use in younger people is related to a reduction in the brain’s ability to process rewards and regulate behaviour and emotion.
Both doomscrolling and brain rot are linked to lower well-being and anxiety when not using a phone.
How to break the cycle
The good news is that breaking free from doomscrolling doesn’t require a complete digital detox. “You don’t have to ditch technology to break a scrolling habit—regardless of what content you are consuming. It’s all about being self-aware by asking yourself why you’re using your phone and how you feel,” explains Dr Palmer-Cooper. However, she acknowledges the challenge: “It takes practice and a continued, conscious effort to recognise and change habits.”
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- Be more intentional. “If you notice you are scrolling with no clear purpose and feel unfulfilled, you can switch to something more intentional,” advises Dr Palmer-Cooper. “Research shows that positive emotions help us recover more quickly from negative experiences, so choosing activities that genuinely uplift you can make a real difference.”
- Set boundaries. “Setting clear boundaries on when and how long you use your phone can help reduce scrolling, and build healthier habits.”
- Pick up a hobby. “Having an enjoyable alternative activity will make this easier.”
- Treat yourself. “To really reinforce this habit, you can reward yourself each time you make the choice to say ‘No’ to scrolling.”
