Doomscrolling ruining your life? 5 simple ways to fix it before it burns you out

You wake up to your phone. You tell yourself you’re just checking notifications. And before you know it, you are trapped in the endless scroll—tragic news, mindless DIY videos, an online cart filled with items you “must have” because the influencer told you so.

You glance at the clock and realize three precious hours are gone! You are now running late for school, breakfast is cold, chores are pending, and the exhaustion? That feels irreparable. If this sounds like you, it’s possible that you are caught in the loop of doomscrolling. But if you are reading this, it means you want this to end. So how do we do it? It’s not as complicated as you imagine. Here are some practical tips that may help you break the cycle and live your life.

Set time limits

A complete digital detox may not be practical in this day and age, as we depend on our smartphones for pretty much everything. But here’s what you can do: set your limits. Most smartphones these days have built-in features, such as app timers, that can set a daily limit on how much you consume. Saying goodbye to social media may not be realistic, but you can set a practical time limit. Start with 20 minutes and then gradually go lower.

Curate your feed

The next step is to declutter. Just as you declutter your home, start by unfollowing or muting people on social media who do not add value to your life. This could be people who keep your feed full of negativity or those who only complain. This way, you absorb only what you truly need. It will also create a balanced feed that reduces the pull of doom while keeping you informed.

Practice a pause

It is not easy to break away from doomscrolling instantly. Here’s what you can do: break the pattern.

If you catch yourself mid-scroll, pause. Set a timer for five or 10 minutes, and during this time, engage in another activity. Walk, stretch, or take deep breaths. This simple habit will take away the high you get from doomscrolling and also save you from exhaustion.

Replace with action

The next step is to dedicate some of your doomscrolling time to another activity. If your time limit for social media was 30 minutes yesterday, make it 20 today.

Replace the remaining 10 minutes with another activity. Take a stroll, call a friend, or perhaps write down your thoughts. You can also meditate or engage in other physical or creative activities. This will boost your mood.

Track your activity

Now that you are determined to put an end to doomscrolling, be sure to track your online activity. Keep track of how much time you spend on social media platforms, which ones are necessary and which are not, and whether they truly make your life easier. Ask yourself if you really need them. Answer these questions and act accordingly.While life online is fascinating and a boon in several ways, remember that we all have a life beyond it.