What Is Doomscrolling (and How to Stop It)

It's late. You meant to check one headline before bed. An hour later you're still scrolling: more bad news, more arguments, more posts that make you feel worse. You're not learning anything new, but somehow you can't put the phone down.

There's a word for that: doomscrolling. This article explains what it means, why it happens so easily, and what you can do about it, without giving up your phone or pretending the news doesn't matter.

What doomscrolling means

Merriam-Webster defines doomscrolling as spending "excessive time scrolling through online content (especially news) that makes one feel sad, anxious, angry, etc." The dictionary dates the term's first known use to 2020, when it spread widely during a year full of alarming headlines.

The key parts of that definition are excessive and makes one feel. Reading the news isn't doomscrolling. Staying informed is reasonable. Doomscrolling is when the scrolling continues long after it stops being useful, and the main thing you're taking away is a worse mood.

Why it's so easy to fall into

Doomscrolling isn't a sign of weak character. Several things make it easy:

• Feeds don't end. Infinite scroll means there's never a natural stopping point. Each swipe brings something new.
• Alarming content grabs attention. Our attention is drawn to threats and bad news. Feeds that surface what people react to strongly will often surface exactly that.
• Uncertainty pulls you back. When something worrying is happening, it can feel like the next post might bring clarity, so you keep checking.
• It often happens when you're tired. Late at night, it takes more effort to make a decision, including the decision to stop.

What research says, carefully

Researchers have started to study doomscrolling directly. A 2026 scoping review of 17 studies, published in Mental Health and Digital Technologies, describes doomscrolling as a habitual behavior reinforced by infinite scrolling and algorithmic feeds. The studies it reviewed link it with higher stress and anxiety.

The authors are clear about the limits: most of the studies are cross-sectional, so they show associations, not cause and effect, and researchers don't yet agree on a single definition. In other words, we know doomscrolling and feeling worse tend to go together, but the research can't yet say exactly which drives which.

That's enough to make it worth noticing, and the practical steps below are low-cost whatever the final answer turns out to be.

7 ways to stop doomscrolling

1. Notice it, without judging yourself

The first step is simply catching it: "I've been scrolling for a while and I feel worse." Naming it often creates enough of a pause to choose what happens next. There's no need to feel guilty; feeds are built to keep you going.

2. Choose a time for news

Instead of checking all day, pick one or two set times to catch up, for example after breakfast and early evening. Use a trusted source, read what you need, and close it. You stay informed without an open-ended scroll.

3. Set a stopping point before you start

Before opening an app, decide when you'll stop: "Three articles," or "until my tea is ready." A clear endpoint gives you something to stop at in a feed that never ends. Your phone's screen time tools can add a reminder.

4. Keep the phone out of the bedroom

Late-night scrolling is one of the most common patterns. Charging your phone outside the bedroom, or at least out of reach of your bed, removes the easy starting point. Use a simple alarm clock if you need one.

5. Use an if-then plan

Plans in the form "If X, then I'll do Y" help people follow through on intentions. For example: "If I notice I'm reading bad news after 10 pm, then I'll put the phone on the charger and read a book." We explain why these plans work in how to use the internet intentionally.

6. Change what your feed shows you

Your feed learns from what you watch and read. If it's full of upsetting content, tell it so: mute or unfollow accounts that mostly leave you feeling worse, and use options like "Not interested." On YouTube, our guide to customizing your feed shows how.

7. Replace the scroll, don't just remove it

Stopping is easier when you have something to switch to. Keep a short list of alternatives: a walk, a call with a friend, a few pages of a book, a playlist you actually chose. The goal isn't to fill every minute, just to give your hands and attention somewhere better to go.

A quick plan for tonight

1. Before bed, decide where your phone will charge tonight, away from your pillow.
2. Pick tomorrow's two news times.
3. Write one if-then plan for the moment you notice yourself doomscrolling.
4. Unfollow or mute three accounts that mostly leave you feeling worse.

FAQ

Is doomscrolling the same as staying informed? No. Staying informed means getting the information you need. Doomscrolling is continuing to scroll long after that point, mainly through upsetting content.

Do I need to stop reading the news? Not at all. Most people find it helpful to read news at set times from trusted sources, rather than in a constant, open-ended scroll.

What if I can't stop on my own? Be patient with yourself; habits take time to change. If scrolling is affecting your sleep, work or mood in a way that worries you, it's worth talking to someone you trust or a professional.

Choosing where your attention goes

You can care about the world and still choose how much of it you take in, and when. A set time for news, a stopping point and a feed that reflects what you actually want go a long way.

We're building BOSLA AI to help with exactly that: you decide what you want more of and less of online, and it helps shape your experience around that. Learn what BOSLA AI is, or create a free account and try it, free in beta.