“Doom Scrolling”
The term “doom scrolling” has been popular since 2020 when we were all stuck in our homes scrolling the internet waiting for more bad news to drop. The term has evolved to mean endless hours spent scrolling for no rhyme or reason. Many times, you do not even realize that you have been scrolling and one, two or three hours have passed.
What are the signs of doomscrolling?
Here are some signs that you or someone you love may have fallen into the habit of doomscrolling.
· Spending long and frequent periods of time on your phone scrolling
· Feeling the urge to check your phone repeatedly
· Reading multiple articles about the same news topic
· Feeling on edge or sad if you do not get to go on your phone
· Feeling on edge or sad after you have stopped looking at your phone
· Neglecting other responsibilities due to repeatedly checking in on the day's headlines
· Having a hard time sleeping after spending hours on your phone
What is doomscrolling doing to your brain?
With the rise of technology, people spend more and more time in front of screens, leading to concerns about the negative effects of excessive screen time. There is a direct link between digital wellbeing and the difference between two important neurotransmitters: dopamine and serotonin. Dopamine is a neurotransmitter that is released in response to pleasurable experiences and is associated with feelings of reward, motivation, and happiness. Serotonin, on the other hand, is a neurotransmitter that is responsible for regulating mood, appetite, and sleep. While both dopamine and serotonin play important roles in our mental health, an excess of one can produce negative effects.
Studies have shown that excessive screen time can induce an overproduction of dopamine in the brain, causing addiction and compulsive behavior. This can lead to a range of negative consequences, including decreased physical activity, disrupted sleep patterns, and an increased risk of depression and anxiety. In contrast, low levels of serotonin can result in feelings of sadness, anxiety, and irritability.
Ways to stop doomscrolling:
Although doomscrolling can cause negative thinking and behaviors, there is hope to put an end to this practice. There are ways to distance and reduce urges to dive into the media and information abyss. Developing healthier habits can be accomplished by gently altering behaviors.
1. Do Something Else
After realizing that doomscrolling is taking place, best practice is stop the scrolling and change attention elsewhere. It’s recommended to change attention by simply putting down the phone.
2. Set a Time Limit
While it’s normal to want to grab your phone and relax, keep from entering the “doomscrolling” by limiting time spent scrolling to only 20 minutes.
3. Seek Out Positivity
Practice gratitude and pinpoint things to be grateful for instead of focusing on what others have. Start a gratitude journal and write in it instead of scrolling.
4. Have purpose!
Instead of checking the phone compulsively and picking it up, try to pick up the phone consciously and with purpose to avoid obsessive doomscrolling. When noticing that phone behaviors are compulsive, pause for a period of time and be mindful about behaviors and the cause of behaviors.
5. Slow Your Scrolling
If completely stopping scrolling habits sounds overwhelming, try to slow down the pace. Focus on the qualities within the content instead of the quantity of content in order to build a broad attention span. Consciously reminding to set a pace for content and not to race through it. Look for something you can learn, not to pass time.
6. Focus on Right Now
Write down a list of things you can accomplish today and do those things FIRST. Try to stay focused on tasks at hand.
7. Be Honest with Yourself
Being honest with yourself on what is at the root of your scrolling can help reduce doomscrolling behaviors. Understand what you are looking for whether that is an end to boredom, reassurance, guidance, or confirming fears. Whatever the reason is, being mindful of it and trying to find the answer to the root of the problem by doing something with a friend, reading a book or going for a walk.
8. Digital Wellness Apps
While the problem of doomscrolling mostly stems from technology, it can still be part of the solution thanks to the existence of wellness applications. These applications, both free and paid, can help ease the mind through meditation and guided readings of positive and reinforcing material.
9. Have Screen-Free Self-Care Time
Taking care of physical and mental wellbeing is so important. A lot of time may be spent looking at screens, therefore it can be essential to give the eyes and mind a rest by doing things that do not involve the computer and phone to nourish mental health and spirit.
Activities that can be essential for self-care and replenishment of the mind include:
Yoga or stretching
Meditation or prayer
Taking a bath
Going for a walk or run
Writing in a gratitude journal
Reading a book
Drawing or painting
Talking with a loved one
Start a hobby
Cook a meal
Bake
Meet up with a friend
Put the Phone Down, Stop Scrolling
Click here to read about a personal experience from someone that has been able to pull themselves away from this habit & what benefits this caused to improve their lifestyle.
- Amy Lakits 7/3/24