Expert Article Final Draft

Boom or Doom!

Learn Effective Techniques to Quit Doomscrolling and Regain Control Over Your Digital Habits.

 

Have you ever taken a break from homework to scroll through TikTok or Instagram for a short 10…30… okay now it’s been 2 hours, and you still haven’t stopped scrolling? Last week, I promised myself I would only check TikTok for twenty minutes before I continued to study for my exam. An hour later, I found myself in a deep rabbit hole of endless videos about disasters, layoffs, and global crises. Sound familiar? If so, you have tragically been a victim of “doomscrolling,” where you just don’t know when to put the phone down. 

Due to the effects of the pandemic, many of us have found ourselves in a constant spiral of doom through our phone screens. Want to break out of the cycle of despair? Use 10 minutes (and I mean only 10 minutes, then put the phone down) of your time to read this article and end this addiction once and for all. 

What is Doomscrolling? 

Doomscrolling refers to the relentless consumption of negative news on social media, which often leads to feelings of anxiety and depression (Sharma, Lee, & Johnson). This unsettling term has gained traction in recent years, describing the obsessive and addictive behavior of negative content. Originating on Twitter in 2018, doomscrolling gained popularity during the COVID-19 pandemic, evolving into a widespread phenomenon that continues to impact millions today. The consequences of the pandemic left many people confined to their homes, glued to screens, and more prone to compulsive online scrolling.

According to research from the University of Florida, seven out of ten people have experienced or continue to experience doomscrolling. Several factors contribute to this:  

• Neuroticism: Neuroticism is the tendency towards anxiety, depression, and other negative emotions. Neurotic people are more vulnerable to emotional instability, making them more likely to engage with doomscrolling (Satici et al.).
• Ex. After reading one bad headline, Jake could not stop looking at other stories as he was convinced that something worse was about to happen. 
• Fear of Missing Out (FOMO): FOMO creates anxiety about missing out on experiences, events, and information, causing people to continuously scroll through social media to stay informed (Stauffer). 
• Ex. Sarah went on Twitter to check out a trending Netflix series her friends were posting about. Hours later, she is still scrolling through videos and spoilers, feeling anxious and drained but unable to stop.
• Algorithm Driven Content: Social media platforms use algorithms that quickly adjust based on your user behavior. When people engage with negative content, the algorithm produces similar content, which fuels a cycle of distress (Heffner). 
• Ex. Emma clicked on a single post about drinking and driving, and soon her entire feed was filled with similar stories, keeping her in a negative loop. 
• Habitual Social Media Use: People often unconsciously check social media throughout the day, making it easy to fall into the habit of doomscrolling. A quick glance can lead to hours and hours of scrolling (Heffner). 
• Ex. Mark opened Instagram during lunch to kill some time, but before he knew it, he was scrolling aimlessly for an hour. 

Psychological Effects of Doomscrolling

As much as doomscrolling may seem harmless, it can greatly affect people’s mental health, contributing to a variety of psychological issues and shaping an individual's mind. Doomscrolling can cause:

• Anxiety and Psychological Distress: Constant exposure to negative content can increase feelings of anxiety, leading to a persistent sense of worry (Ellis).
• Depression: Regularly consuming negative information can cause feelings of hopelessness, sadness, and emotional exhaustion (Stauffer).
• Stress: Scrolling on social media too long can increase stress levels, leading to mental and physical exhaustion (Ellis).  
• Decline in Sleep Quality: Doomscrolling before bed can increase anxiety and disrupt sleep patterns, leading to poor sleep and mental health issues (Cleveland Clinic).

5 Tips to Avoid Doomscrolling

Ready to turn the doom into a boom? Social media may have been designed for mindless consumption, but we can learn to be mindful of how we use it and the content we consume and break free from this cycle before it causes any more harm. While it may be difficult, controlling your digital habits is important to protecting your mental health in the long run. 

Here are five tips to help you on your journey:

1. Scroll with Purpose: Before opening social media or the internet, take a moment to determine your goal for using the platform. Whether you are looking for information or texting your friends, having clear intentions will help you focus and create a sense of accomplishment (Stauffer).
2. Set Time Limits: Give yourself a maximum time limit of 30 minutes to check social media or the news. This boundary can help reduce your overall screen time and encourage more mindful activity (Heffner). 
3. Hopescrolling: Shift your focus to more positive content by interacting with optimistic posts. By engaging with more positive content, the algorithm can change to fuel your mind with joy and happiness (Stauffer). 
4. Notice How You Feel: Pay attention to your mental and physical reactions to the content you are consuming. If you notice discomfort, such as your neck pain, eye strain, or feelings of sad, recognize these signs and take a break (Cleveland Clinic). 
5. Put the Phone Down: Instead of reaching for your device, cultivate healthierhabits that benefit your mental and physical health. Consider going on a walk, meeting up with friends, and reading a book instead (Ellis). 

While it can be super tempting to doomscroll your life away, it's important to take charge of your digital habits for the sake of your mental and physical health. By using these tips, you can break free from the cycle of perpetual doom and transform it into a more positive and purposeful boom.

Take it from me! I used to be a chronic victim of doomscrolling, wasting months of my life stuck in the endless cycle of social media. However, by setting daily time limits and focusing on other hobbies and activities, I’ve significantly reduced my screen time. Now, I feel like I’m regaining my time back, day by day.

Works Cited

Ellis, Mary Ellen. “What Is Doomscrolling? Why It Happens and How It Affects Your Mental Health.” Constellation Behavioral Health. 21 Feb, 2024. https://www.constellationbehavioralhealth.com/blog/what-is-doomscrolling-why-it-happens-and-how-it-affects-your-mental-health/

Heffner, Christopher L. “Doomscrolling: The Ultimate Negative Flow State and Four Ways to Counter It.” All Psych. 26 Nov, 2022. https://allpsych.com/doomscrolling-the-ultimate-negative-flow-state/.

“How to Finally Stop Doomscrolling.” Cleveland Clinic. 6 May, 2024. https://health.clevelandclinic.org/everything-you-need-to-know-about-doomscrolling-and-how-to-avoid-it.

Satici, S.A., Gocet Tekin, E., Deniz, M.E. et al. Doomscrolling Scale: its Association with Personality Traits, Psychological Distress, Social Media Use, and Wellbeing. Applied Research Quality Life 18, 833–847 (2023). https://doi.org/10.1007/s11482-022-10110-7

Sharma, B., Lee, S. S., & Johnson, B. K. The Dark at the End of the Tunnel: Doomscrolling on Social Media Newsfeeds. Technology, Mind, and Behavior. (2022). https://doi.org/10.1037/tmb0000059

Stauffer, Jenna. “Doomscrolling: When staying up to date becomes harmful.” Magellan Health Insights. 1 Mar, 2023. https://www.magellanhealthinsights.com/2023/03/01/doomscrolling-when-staying-up-to-date-becomes-harmful/.

 

Image 1:  “How to Finally Stop Doomscrolling.” Cleveland Clinic. 6 May, 2024. https://health.clevelandclinic.org/everything-you-need-to-know-about-doomscrolling-and-how-to-avoid-it.