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 realizing 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 it? Our brains are wired to focus on threats, and social media algorithms often prioritize 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 okay (and healthy) to step away. Recognizing doomscrolling as a habit is the first step toward 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.
Recognizing doomscrolling behavior
Do you find yourself doomscrolling? Here are some signs that your online habits might be negatively impacting you:
- Spending excessive amounts 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
Recognizing these behaviors is the first step toward 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.
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Set boundaries for news & 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
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Practice mindful consumption
- Follow trusted, balanced news sources instead of relying on algorithm-driven feeds. Be mindful of misinformation and seek out primary sources rather than news articles synthesizing the original might be suited to helping have a full 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
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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
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Create a digital wind-down routine
- Avoid screens before bed (replace late-night scrolling with reading or journaling)
- 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
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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:
- If you’re in the United States, text CREATE to 741741 for free, 24/7 confidential support through Crisis Text Line or dial 988 to reach the Suicide & Crisis Lifeline
- If you’re not in the United States, here is a list of global mental health & wellness resources; we encourage you to find one in your area
- Mental Health America (MHA): Provides resources for managing anxiety and stress
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, practicing mindful content consumption, and stepping away when needed, you can protect both your mental well-being and creative energy. Remember: It’s okay to take breaks. Your well-being matters just as much as your work.
Remember: for free, 24/7, confidential support from a trained volunteer Crisis Counselor at Crisis Text Line, text CREATE to 741741.