By Vinod Ram 
You know the cycle. You open your phone just to “check the news” or “see what’s going on.” Thirty minutes later, you’re deep into a black hole of headlines, hot takes, and worst-case scenarios. The doomscrolling spiral is real — and it’s draining.
But here’s the good news: You can break free. And even better, you can turn all that anxious scrolling energy into something actually productive, meaningful, or even joyful.
1. Recognize the Pattern
The first step is simple awareness. Doomscrolling usually follows a pattern:
- Quick check turns into a long scroll
- You feel more anxious or helpless after than before
- It’s hard to stop
Sound familiar? Start noticing when you’re doing it and how it makes you feel. The goal isn’t guilt — it’s clarity.
2. Curate What You Consume
The internet isn’t going anywhere, but you can control what shows up in front of you.
- Unfollow or mute accounts that spike your anxiety
- Follow creators who inspire action, not panic
- Set up news digests or limits (do you really need 24/7 alerts?)
Make your digital environment work for you, not against you.
3. Set Time Boundaries
Doomscrolling thrives on infinite scroll. So break the loop:
- Set screen time limits or use app blockers (even 20 minutes less makes a difference)
- Try “no-scroll zones” (mornings and before bed are a great place to start)
- Schedule scroll time after you’ve done something active or meaningful
Discipline here isn’t about restriction — it’s about creating space to do more of what you actually care about.
4. Replace the Habit
You can’t just stop doomscrolling. You have to replace it.
- Instead of opening Twitter, open a journal and do a quick brain dump
- Instead of reading comments, read two pages of a book
- Instead of scrolling Reddit, go for a walk or do one small task from your to-do list
Start small. The goal isn’t a productivity sprint — it’s a shift in energy.
5. Turn Anxiety Into Action
Feeling overwhelmed by the state of the world? That’s valid. But ask yourself: What can I actually do right now?
- Donate (even $5 counts)
- Call a friend
- Volunteer or sign a petition
- Create something — art, a post, a plan, anything
Action is the antidote to helplessness. Even tiny steps shift your mindset from consumer to creator.
6. Celebrate Progress, Not Perfection
Breaking the doomscrolling habit won’t happen overnight. Some days you’ll fall back into the hole — that’s okay. What matters is catching yourself sooner, and choosing differently more often.
Each time you don’t scroll, and do something instead? That’s a win.
Final Thought
The world is loud, chaotic, and often heavy. But your attention is powerful — and where you place it shapes your experience of life. Choose presence over panic. Choose creation over consumption.
You’ve got more control than you think.
