How to stop doomscrolling to improve productivity

In today’s digital age, many of us find ourselves caught in an endless cycle of scrolling through negative news and social media content, a behaviour known as doomscrolling." The truth is, our brains are wired for negativity; it feels strangely validating. If you believe the world is spiralling out of control, watching negative content can reinforce your perspective. It’s like saying, “See? I knew it!” This habit creates a vicious cycle of anxiety, isolation, and fatigue, leaving you feeling more disconnected and helpless than ever.

Breaking free 

When we’re overwhelmed by negative information, it’s easy to feel like there’s no point in working hard or pursuing goals. It’s like how you say, “Why go to school and work hard if the world is going to end anyway?” This isn’t just about wasted time (though there’s plenty of that); we also have anxiety, loss of motivation, and a lack of sleep, among other issues.

Now you might think it’s important to stay informed, which is absolutely true. However, there is a difference between awareness and getting sucked into a vortex of negativity. And breaking free from this cycle is necessary. Here are a few tips that might help.

Acknowledge the habit: Recognise that doomscrolling is harmful. Understanding the problem is the first step to solving it.

Track yourself: Knowledge is power, but so is self-awareness. Track how much time you spend doomscrolling. Block scrollable apps during critical hours—6 am to 8 pm. Use apps like Screen Time on iOS or Digital Wellbeing on Android to help enforce these limits.

Unfollow and uplift: Transform your social media feeds into sources of positivity. Unfollow accounts that consistently share negative content. Follow accounts that inspire and uplift you instead!

Focus on what you can control: Consider your long-term goals and how doomscrolling fits into them. Channel energy into positive local actions rather than global problems.

Spend more time in the real world: Sometimes, a social media break is the best medicine. Spend time with your loved ones, rediscover that dusty guitar in the corner, or take a walk in nature. Real-life experiences are way more enriching than the carefully crafted highlight reels of others.