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Simple strategies to stop the scroll, reclaim your time, and feel more present every day
Let’s be real for a second: the world can feel like a dumpster fire sometimes. And when you’re constantly refreshing social media, staring into the glowing abyss of your phone, it can feel like everything is just… worse. Doom Scrolling—that all-too-familiar spiral where one bad headline leads to another—is more than a bad habit. It’s a modern-day brain drain, and we’ve all been caught in its grip.
But here’s the thing: you’re not weak, lazy, or broken for falling into it. You’re living in a world designed to keep your eyes glued to a screen. The good news? You can fight back. And you don’t have to throw your phone into a lake to do it.
It’s Not You, It’s the System
Let’s get one thing straight—this isn’t entirely your fault. Our devices, apps, and feeds are built to be addictive. Every ping, pop-up, and suggested post is crafted to keep us scrolling just a little bit longer. Even if you’re just checking in on a friend’s dog pics, suddenly you’re being served ads for things you didn’t ask for and reels that keep autoplaying like a trap.
Even when we try to be intentional—listening to a podcast, sending a message, or reading a book—we’re bombarded with other distractions. It’s no wonder we’re overwhelmed.
Recognizing that the system is designed this way can help you stop blaming yourself. This isn’t about willpower—it’s about strategy.
Set Screen Time Limits That Actually Work
Okay, let’s talk about boundaries. Screen time limits can be your first line of defense. And no, it’s not just for parents and kids.
If you’re using an iPhone, you can go to Settings > Screen Time to check your daily usage, set app limits, and schedule “downtime” hours where only essential apps work. Decide which apps deserve your attention, and which ones just suck it dry.
But here’s the catch: the default limits are easy to override. One little tap and you’re back to scrolling. That’s where third-party apps can give you a real edge:
- ScreenZen: Before you open an app like Instagram, this one makes you pause. Take a breath. Ask yourself, Do I really want to do this right now?
- Opal: Want more control over how often you open an app, not just how long you spend there? This one’s for you.
- Roots: Known for its “Monk Mode” which cannot be bypassed. You’ll have to be really committed to ignoring it—and honestly, that’s the point.
- Touch Grass: Want to use a blocked app? You’ll literally have to go outside and prove it by snapping a photo of real grass. Not a plant. Not a picture of grass. Actual, outdoors grass.
These tools gamify your restraint, reward good habits, and help you stay mindful before you slide into another doom scrolling spiral.
Distract Yourself with Better Distractions
Let’s face it—sometimes you just need to do something with your hands while waiting for your coffee or winding down for bed. If you’re going to pick up your phone, there are healthier alternatives that won’t spike your anxiety.
- Read a book: Use apps like Kindle or iBooks to get lost in fiction instead of the news cycle. Want free books? Connect your library card to Libby and you’ll have access to eBooks and audiobooks.
- Play games: Word games, puzzle apps, even daily challenges like Wordle or NYT Mini Crossword can scratch the itch without sending you into existential despair.
- LinkedIn Games (yes, really): They’re surprisingly good! If you can dodge posts from your ex-coworkers, the new brain teasers like Tango are actually worth a shot.
Give Yourself Permission to Be Bored
The hardest pill to swallow? Sometimes we need to be okay with doing… nothing. That awkward silence, that moment standing in line, that evening when you could just be instead of scrolling—those are the moments where calm lives.
Let your mind wander. Look out the window. Stare at your cat. Breathe.
It’s in those spaces that creativity sparks, stress dissolves, and your nervous system gets the break it deserves.
Doomscrolling might feel like an inevitable part of modern life, but it doesn’t have to be. With the right tools, a bit of awareness, and a whole lot of compassion for yourself, you can break the cycle. Remember: your peace of mind is more valuable than whatever the algorithm is pushing today.
