Doomscrolling is the habit of endlessly scrolling through online media, consuming unfulfilling content and bad news. Whilst it might feel almost addictive, research has shown that the fear of missing out or being uninformed drives people’s inability to stop scrolling.
The fear of missing out comes from feelings of uncertainty and anxiety about current events, where consuming more information makes people temporarily feel more certain and in control. When algorithmic recommendations and ‘endless’ feeds then present similar content, we may experience excessive scrolling.
Being immersed in negative news may feel like it keeps us informed, but over time this has a negative impact on our psychological wellbeing and overall life satisfaction. Research has shown that people who spent just a few minutes daily consuming negative news feeds experienced fewer positive emotions, less optimism, and more negative emotions than people who did not.
What’s the difference between Doomscrolling and Brain Rot?
Both doomscrolling and brain rot are linked to lower wellbeing, and anxiety when not using a phone. Research has shown that overall excessive internet use in younger people is related to a reduction in the brains ability to processes reward, and regulate behaviour and emotion regulation.
How can we become more aware and stop doomscrolling?
You don’t have to ditch technology to break a scrolling habit – regardless of what content you are consuming. It’s all about being self-aware by asking yourself why you’re using your phone, and how you feel. This takes practice and a conscious effort to recognise and change habits.
If you notice you are scrolling with no clear purpose and feel unfulfilled, you can switch to something more intentional. Research shows that positive emotions help us recover more quickly from negative experiences, so choosing activities that genuinely uplift you can make a real difference.
Setting clear boundaries on when and how long you use your phone can help reduce scrolling, and build healthier habits. Having an enjoyable alternative activity will make this easier. To really reinforce this habit, you can reward yourself each time you make the choice to say ‘No’ to scrolling.
Try This: Happy Habits & Positive Postcards
If you’re looking to build these practices into daily life, check out the Happy Habits Box – a toolkit designed to help you find joy in the everyday. Positive postcards provide ideas and guidance for small, everyday activities to promote positivity.
Emma Palmer-Cooper 