We've all been there. It's past midnight, but instead of going to bed, you're glued to your screen, scrolling endlessly through a dark spiral of social media arguments, and unsettling headlines. Sound familiar? You're not alone. You're experiencing what's now commonly called doomscrolling.

What is Doomscrolling?

Doomscrolling (also known as doomsurfing) refers to the habit of continuously consuming negative content online, especially during times of crisis or uncertainty. It's a type of compulsive behavior fueled by fear, anxiety, and curiosity—where one scroll leads to another, and another, often well past the point of usefulness or awareness.

This pattern has been magnified in the digital age, where access to information is 24/7. During events like global pandemics, political unrest, or environmental disasters, many people find themselves checking updates obsessively. While staying informed is important, doomscrolling crosses a line—it becomes a form of technology addiction, feeding stress instead of providing clarity.

Research confirms this isn't just anecdotal. Studies have found strong correlations between problematic smartphone use and increased anxiety and depression¹, with excessive news consumption being a significant contributor to psychological distress during crisis periods⁸.

Why Do We Doomscroll? The Science Behind the Compulsion

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1. The Brain's Threat Detection System

Our brains evolved a sophisticated threat-detection system designed to keep our ancestors alive. The amygdala, our brain's alarm center, is constantly scanning for potential dangers. Neuroscientist Dr. Rick Hanson describes this as the brain's "negativity bias"—we're naturally wired to notice and remember threatening information more readily than positive information².

In our digital age, this ancient survival mechanism gets hijacked by endless streams of alarming headlines and crisis updates. Each notification triggers our threat-detection system, creating a state of hypervigilance that keeps us compulsively checking for the next potential danger.

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2. Variable Ratio Reinforcement Schedules

Doomscrolling operates on what behavioral psychologists call a "variable ratio reinforcement schedule"—the same mechanism that makes slot machines so addictive. A variable ratio reinforcement schedule means you get rewarded after an unpredictable number of actions. With slot machines, you win after 3 pulls, then 15, then 7—there's no pattern.

This unpredictable reward pattern, first studied by B.F. Skinner in the 1950s⁶, creates some of the strongest behavioral patterns known to psychology. Our brains release small amounts of dopamine in anticipation of the next potentially rewarding scroll, keeping us hooked far longer than we intended.

When doomscrolling, most posts are boring, but occasionally you hit something compelling. That unpredictable "hit" of interesting content triggers the same dopamine pathways as a slot machine jackpot. Your brain learns to keep scrolling because it might find something worthwhile, even though most content won't.

This randomness makes doomscrolling feel simultaneously boring and compulsive—you're not enjoying most content, but the possibility of finding something engaging keeps you trapped in the behavior.

Most of the content we encounter while scrolling is distressing or mundane, but occasionally we find something hopeful, useful, or engaging.

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3. The Illusion of Control and Information Seeking

During uncertain times, consuming information can feel like taking action. Psychologists call this "information seeking as emotion regulation." We tell ourselves that staying constantly updated will help us feel more prepared and in control.

However, research shows that excessive news consumption during crises actually increases feelings of helplessness and anxiety rather than providing genuine preparedness or control⁸. The constant influx of rapidly changing, often contradictory information overwhelms our cognitive processing abilities.

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4. Designed for Addiction: The Attention Economy

It's crucial to understand that your struggle with doomscrolling isn't a personal failing—it's the predictable result of systems deliberately designed to capture and hold your attention. Former Google design ethicist Tristan Harris and other tech industry insiders have revealed how social media platforms and news websites use sophisticated psychological techniques to maximize "engagement" (time spent on their platforms)³.

These include:

• Infinite scroll designs that eliminate natural stopping points
• Push notifications timed to interrupt and redirect attention
• Algorithmic amplification of emotionally provocative content
• Variable reward schedules built into likes, comments, and new content delivery

The average American now checks their phone 344 times per day according to recent studies⁵, largely due to these intentional design choices. Understanding this systemic context can help reduce self-blame and redirect your energy toward effective solutions.

How to Stop Doomscrolling: Evidence-Based Strategies

The good news? You can unlearn doomscrolling.Here are research-backed strategies to help you reclaim your time and peace of mind:

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1. Develop Metacognitive Awareness

The first step is building what psychologists call "metacognitive awareness"—the ability to observe your own thinking and behavior patterns. When you catch yourself scrolling, pause and name what's happening: "This is doomscrolling." This simple act of recognition interrupts the automatic behavior and creates space for conscious choice.

Research on mindfulness-based interventions shows that this kind of present-moment awareness is one of the most effective tools for breaking compulsive behaviors¹.

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2. Implement Environmental Design Changes

Your environment shapes your behavior more than willpower alone. Make strategic changes to reduce friction for healthy behaviors and increase friction for problematic ones:

• Create phone-free zones: Keep devices out of bedrooms, bathrooms, and dining areas
• Use physical barriers: Place your phone in another room or inside a drawer
• Remove apps: Delete news and social media apps from your phone, accessing them only through a computer browser
• Change notification settings: Turn off all non-essential push notifications

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3. Replace, Don't Just Restrict

Attempting to simply stop a behavior without replacing it often leads to failure. Instead, identify what psychological need your doomscrolling might be meeting (stimulation, comfort, connection, control) and find healthier ways to meet that need:

• For stimulation: Try puzzles, creative projects, or learning a new skill
• For comfort: Practice deep breathing, take a warm bath, or call a friend
• For connection: Reach out to loved ones directly rather than consuming others' content
• For control: Focus on actionable steps you can take in your immediate environment

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4. Practice Intentional Information Consumption

Rather than eliminating news entirely, develop a more intentional relationship with information:

• Schedule specific times for news consumption (e.g., 10 minutes at 8 AM and 6 PM)
• Choose quality sources over quantity—select 2-3 trusted news outlets rather than consuming from multiple sources
• Focus on local news where you can potentially take action
• Ask yourself: "Will knowing this information help me make better decisions or take meaningful action?"

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5. Use Technology Strategically

Leverage apps and tools designed to support digital wellness:

• Screen time apps: Use built-in iPhone Screen Time or Android Digital Wellbeing features
• Website blockers: Tools like Freedom, Cold Turkey, or browser extensions that block problematic sites
• Mindfulness apps: Apps like Headspace or Calm can provide alternative activities during urges to scroll
• Physical alarms: Use a traditional alarm clock instead of your phone to reduce morning and evening device use

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6. Address Underlying Anxiety and Emotional Needs

Doomscrolling often serves as a maladaptive coping mechanism for underlying anxiety, loneliness, or stress. Consider addressing these root causes:

• Professional support: Professional support: If anxiety feels overwhelming, consider speaking with a therapist or joining a group support program like those offered by Nostos Health
• Stress management techniques: Regular exercise, adequate sleep, and stress-reduction practices can reduce the emotional states that trigger compulsive scrolling
• Social connection: Prioritize in-person relationships and activities that provide genuine connection and meaning

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7. Practice Self-Compassion

Research by Dr. Kristin Neff shows that self-compassion is more effective than self-criticism for creating lasting behavioral change⁴. When you catch yourself doomscrolling, respond with curiosity rather than judgment: "What was I feeling that led me to scroll? What do I actually need right now?"

Remember that breaking these patterns takes time, and setbacks are part of the process. Treat yourself with the same kindness you'd offer a good friend facing similar challenges.

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8. Build Community and Accountability

Technology addiction thrives in isolation. Consider:

• Talking openly with friends and family about your goals to reduce doomscrolling
• Joining digital wellness communities or support groups
• Finding an accountability partner who shares similar goals
• Participating in collective activities that provide natural alternatives to scrolling (book clubs, exercise groups, volunteer work)

Understanding the Bigger Picture

Doomscrolling behaviors are influenced by both individual factors and technology design. Social media platforms and news sites use engagement algorithms that prioritize content likely to generate strong emotional responses, as this increases time spent on their platforms.

Research shows that intermittent variable reinforcement—the unpredictable nature of finding interesting or alarming content while scrolling—creates patterns similar to those seen in gambling behaviors. Understanding this can help normalize the difficulty many people experience when trying to change these habits.

Individual strategies work best when combined with structural changes: choosing platforms with chronological feeds rather than algorithmic ones, supporting digital wellness initiatives, and selecting news sources that prioritize accuracy over engagement.

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Final Thoughts: You Deserve Better Than Doomscrolling

Persistent doomscrolling often indicates unmet needs—whether for information, social connection, stress relief, or mental stimulation. Identifying which specific needs your scrolling serves can help you find more effective alternatives.

Sustainable change typically involves gradual adjustment rather than complete elimination. Most people benefit from developing a more intentional relationship with digital information—one that provides genuine value without creating additional stress or sleep disruption.

The goal isn't perfect digital habits, but rather finding an approach that supports your overall wellbeing and life goals.

Quit Tech Addiction with Nostos

Change is possible. Even in the toughest moments healing can begin, and lasting transformation can follow.

Nostos provides an online group program that helps people overcome tech addiction. We use an evidence-based approach called Integrative Therapeutic Coaching (ITC). Sessions are led by licensed professionals, and help you take action to reclaim your life.

Learn more about the program, or book a confidential call to get support today.

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