Doomscrolling: Understanding and breaking the cycle

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Doomscrolling can leave you feeling overwhelmed and hopeless, but you’re not alone. Many people find themselves stuck in this pattern, especially during times of uncertainty or stress. For creators, the need to stay online – whether for engagement, inspiration or industry updates – can make doomscrolling even harder to escape. The good news? You can take steps to stay informed without feeling consumed.

What is doomscrolling?

Doomscrolling is the habit of endlessly scrolling through negative or distressing news – often without realising how much time has passed. It’s like falling down a rabbit hole of unsettling content that can leave you feeling drained or anxious. As a creator, this can look like constantly checking social media for trends, engagement stats or industry updates, even when it negatively impacts your well-being.

Why do we do this? Our brains are wired to focus on threats, and social media algorithms often prioritise content that keeps us engaged – especially negative headlines. Creators may feel pressure to always be “in the know”, making it even harder to break free from doomscrolling. While staying informed is important, it’s OK (and healthy) to step away. Recognising doomscrolling as a habit is the first step towards making changes.

Impact of doomscrolling on mental health

Doomscrolling can significantly impact mental health by intensifying anxiety, stress and feelings of hopelessness. Studies show that excessive negative news consumption can contribute to increased mental distress and even physical health issues.

  • A 2022 study found that 74% of those with problematic news consumption reported mental health problems, and 61% reported physical issues like headaches or fatigue
  • Doomscrolling has also been linked to increased existential anxiety – a sense of dread from confronting life’s uncertainties

For creators, this can lead to burnout, imposter syndrome and creative paralysis. The cycle of scrolling and consuming distressing content can make it harder to focus on meaningful creative work.

Recognising doomscrolling behaviour

Do you find yourself doomscrolling? Here are some signs that your online habits might be negatively impacting you:

  • Spending an excessive amount of time on your phone or computer, especially late at night
  • Compulsively refreshing news or social media feeds for updates
  • Feeling a sense of dread or anxiety after reading negative news – but continuing to scroll
  • Ignoring responsibilities or creative projects to stay glued to the screen
  • Experiencing physical symptoms like headaches, eye strain or fatigue from prolonged screen time
  • Struggling to fall asleep due to overexposure to upsetting information

Recognising these behaviours is the first step towards healthier digital habits.

Why creators are especially prone to scrolling addiction

For creators, being online is part of the job. Whether engaging with an audience, researching trends or networking, digital spaces are essential. But social media platforms are designed to keep users engaged – leading to unintentional doomscrolling. Add in the fear of missing out (FOMO) on industry trends or breaking news, and it can feel impossible to step away.

Unlike intentional content consumption, scrolling addiction involves consuming content without purpose – leaving you drained rather than informed. To assess your habits, ask yourself:

  • Am I scrolling out of curiosity or compulsion?
  • Does this make me feel informed or anxious?
  • Is this enhancing my creativity or making me feel stuck?

If you’ve found yourself stuck in a cycle of endlessly scrolling, you’re not alone – but you can take back control. Below are some practical strategies to help you curb doomscrolling and create a healthier relationship with digital content.

  1. Set boundaries for news and social media consumption

  • Use tools or apps that are designed to help limit your social media use
  • Set specific times of the day for checking news (e.g. 15 minutes in the morning and evening)
  • Turn off push notifications for non-essential apps

  1. Practise mindful consumption

  • Follow trusted, balanced news sources instead of relying on algorithm-driven feeds. Being mindful of misinformation and seeking out primary sources, rather than news articles synthesising the original, might help you gain a fuller understanding of the topic at hand
  • Seek out browser extensions to help block distracting social media feeds
  • Unfollow or mute accounts that contribute to stress or negativity

  1. Replace doomscrolling with positive alternatives

  • Swap doomscrolling for a hobby you enjoy (reading, drawing, music, etc.)
  • Engage in physical activity to break the habit (take a walk, stretch, do yoga)
  • Curate your social media feed to include uplifting or educational content

  1. Create a digital wind-down routine

  • Avoid screens before bed (replace late-night scrolling with reading or keeping a diary)
  • Use blue light filters on your phone or computer to reduce eye strain
  • Try guided meditation or breathing exercises with apps like Calm or Headspace

  1. Seek support when needed

If doomscrolling is significantly affecting your well-being, you don’t have to handle it alone. Free mental health support is available:

Finding balance as a creator

Doomscrolling is common, especially in today’s digital world – but you have the power to take control of your online habits. By setting clear work-life boundaries, practising mindful content consumption and stepping away when needed, you can protect both your mental well-being and creative energy. Remember: It’s OK to take breaks. Your well-being matters just as much as your work.

Remember: If you’re based in the US, for free, 24/7, confidential support from a trained volunteer Crisis Counsellor at Crisis Text Line, text CREATE to 741741.

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