**Are You Doomscrolling? Here’s Why You Need to Stop and How to Change the Habit**

*”Hello, are you engaging in doomscrolling? Our bodies aren’t designed to handle this level of anxiety and stress indefinitely.”*

This gentle nudge originated from the Doomscrolling Reminder Bot, a supportive Twitter bot that surfaced during the anxiety-laden year of 2021. Created shortly after “doomscrolling” was named the 2020 Word of the Year, the bot swiftly became a gauge for shared stress. Its follower base skyrocketed during Elon Musk’s chaotic acquisition of Twitter, mirroring the platform’s turmoil.

Even though the bot ceased to post new messages in 2023, its impact continues, with over 100,000 followers remaining subscribed. However, in the current landscape, you don’t require a bot to recognize when you’re doomscrolling. If you’re on social media, it’s likely you’re already caught in it. Be it trolls taking over the news cycle, alarming headlines on Google News, or even distressing posts on Facebook, the chances to sink into negativity are plentiful.

In 2025, a simple scroll through Facebook—where Mark Zuckerberg has sought to minimize the prominence of news items—can spiral into an hour of witnessing family disputes play out online. And while you may believe you’re staying updated, psychotherapist Tess Brigham points out that doomscrolling often serves as a means to feel in command in a chaotic environment.

### The Impact of Doomscrolling

At some point, doomscrolling shifts from being informative to becoming damaging. Filling your mind with a continuous stream of negative news can disrupt your sleep, leaving you feeling more fatigued and less equipped to face the hurdles of a troubled world. To genuinely contribute, you must be at your peak—not locked in a loop of worrying over worst-case scenarios.

### Strategies to Break the Doomscrolling Cycle

If a friendly bot’s nudges aren’t sufficient to mitigate your doomscrolling, how can you stop? Like any compulsive behavior, breaking the cycle isn’t straightforward. Doomscrolling offers dopamine boosts to your brain, making it alluring. But with intentional effort, you can regain command.

For instance, a widely used tactic involves utilizing tools such as Freedom or Apple’s Screen Time to restrict access to certain apps. Freedom, boasting over 3 million users, assists individuals in blocking distracting apps and websites for a subscription fee. However, for some, being told that they “can’t” access something merely heightens their desire for it.

Another method is to rearrange your apps. Instead of completely removing Twitter (or X), consider relocating it to a less convenient location on your device. By burying it several pages deep within a folder, you might overlook its presence. This “out of sight, out of mind” strategy is akin to nutrition guidance: keep healthy snacks within reach and hide unhealthy options away.

### Substitute Doomscrolling with Positive Choices

Eliminating a negative habit is more manageable when you replace it with something beneficial. For example, instead of scrolling through social media, think about reading books or using educational applications. If you’re a news enthusiast, opt for email newsletters for a more curated and less overwhelming method to stay updated. Newsletters like *The Conversation* provide succinct, straightforward updates that can help you stay informed without succumbing to the doomscrolling trap.

To disrupt habits on a deeper level, focus on applications that stimulate your intellect. Consider redirecting all the time spent on social media to learning a new language on Duolingo or exploring various educational platforms. Personally, I found comfort in reading books on my phone. Apps like Kindle, Libby, Hoopla, and Everand became my preferred alternatives to social media.

Initially, it felt unusual to read books on my phone instead of a Kindle or iPad, but the convenience soon captivated me. Whether in a queue or passing time at a restaurant, I could easily immerse myself in a chapter. This transition not only fulfilled my reading cravings but also fostered a slower, more deliberate “Type 2 thinking,” which is vital for making sound decisions.

### A World in Need of Your Best Mindset

In a tumultuous world, doomscrolling may seem like a method to stay informed, but it frequently leaves you feeling ineffective and exhausted. Instead, concentrate on practices that enhance your mind and overall well-being. Whether it’s reading books, subscribing to newsletters, or simply rearranging your apps, minor adjustments can yield significant benefits.

A Doomscrolling Bot won’t rescue us, but reclaiming our time and focus for deeper, more meaningful pursuits just might.