Doomscrolling taking a toll? Here are better ways to spend your time

Doomscrolling is quietly affecting mental health and roductivity, experts warn. From reading and exercise to digital detox habits, small changes can help people break the cycle and use their time better.

Post Published By: Ayushi Bisht

Updated : 3 April 2026, 5:13 PM IST

Endless scrolling through negative news known as doomscrolling (Image: Internet)

New Delhi: Endless scrolling through negative news commonly known as doomscrolling is increasingly being flagged by mental health experts as a growing concern. The habit, driven by constant access to smartphones and social media, is impacting emotional well-being and productivity across age groups.

Psychologists say that prolonged exposure to distressing content can heighten anxiety, disrupt sleep patterns, and reduce focus. The tendency to keep scrolling, even when content feels overwhelming, is often linked to a need to stay informed during uncertain times.

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Why It’s Hard to Stop?

Experts explain that doomscrolling is reinforced by algorithms on platforms like Instagram and X, which prioritise engaging content often negative or sensational in nature. This creates a cycle where users are repeatedly exposed to similar posts, making it difficult to disengage.

Additionally, fear of missing out (FOMO) and the urge to stay updated contribute to prolonged screen time, even when it begins to feel mentally exhausting.

Healthier Ways to Break the Habit

Mental health professionals recommend setting boundaries around screen use. Simple steps like limiting news consumption to specific times of the day or turning off notifications can help reduce the urge to scroll constantly.

Replacing screen time with offline activities is also encouraged. Reading books, engaging in hobbies, or spending time outdoors can provide a mental reset. Physical activity, even short walks, has been shown to improve mood and reduce stress levels.

Mindfulness practices such as meditation and deep breathing exercises are also gaining traction as effective ways to counter digital fatigue.

Building Better Digital Habits

Experts suggest adopting a more mindful approach to technology use. This includes curating social media feeds, unfollowing sources that trigger stress, and following accounts that promote positive or balanced content.

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Creating tech-free zones such as during meals or before bedtime can also improve sleep quality and overall well-being. Over time, these small adjustments can lead to healthier digital habits and better time management.

A Growing Awareness

As awareness around mental health increases, more individuals are recognising the impact of their online habits. While staying informed remains important, experts emphasise the need for balance.

Breaking free from doomscrolling does not require drastic changes. Instead, consistent, small steps can help individuals regain control over their time and attention.