How Long Does Doomscrolling Last?
Short answer
Doomscrolling in young adults often lasts from several minutes to multiple hours per session, depending on their habits and emotional triggers. This repetitive, compulsive consumption of negative news continues until the person consciously interrupts it or is distracted by other activities. Ending doomscrolling requires deliberate strategies to set limits and manage emotional responses effectively.
What is doomscrolling in young adults?
Doomscrolling is the repetitive habit of scrolling through overwhelming amounts of negative news or distressing social media content, often related to crises, disasters, or conflicts. For young adults, this means spending extensive time on platforms where bad news dominates their feeds, leading to increased feelings of anxiety, sadness, or helplessness. Unlike casual news reading, doomscrolling is characterized by a compulsive or automatic urge to keep scrolling despite recognizing the emotional toll. It can interfere with daily life, relationships, and sleep. Recognizing doomscrolling as a distinct behavior helps young adults understand when their media consumption shifts from informative to harmful, making it easier to take action.
How does doomscrolling work? A clear example
Consider a young adult who wakes up and checks their phone, noticing a headline about political unrest. Instead of stopping, they scroll through dozens of posts, comments, and videos related to the event, many of which are alarming or emotionally charged. They spend 30 to 60 minutes in this cycle, feeling anxious but compelled to continue searching for more updates. Later, before bed, they repeat the process, which disrupts their sleep. This happens because the brain’s natural response to uncertainty is to seek information, but exposure to constant negative news triggers stress hormones, making it harder to stop. Over time, this creates a feedback loop: anxiety drives scrolling, and scrolling increases anxiety, making it difficult to disengage without conscious effort.
Why does doomscrolling matter for young adults?
Doomscrolling is particularly important for young adults because it can significantly impact mental health and emotional wellbeing. At this life stage, individuals are developing coping mechanisms and managing new responsibilities like college, work, and relationships. Prolonged exposure to distressing content can increase anxiety levels, disrupt sleep patterns, and reduce focus and productivity. For example, a young adult who spends an hour doomscrolling before a big exam may find it harder to concentrate or retain information. This behavior can lead to feelings of helplessness or depression if not addressed. Understanding these risks encourages young adults to recognize their media habits and seek healthier ways to stay informed and emotionally balanced.
What terms are often confused with doomscrolling?
Several terms are frequently mixed up with doomscrolling, but understanding their differences can clarify what doomscrolling truly means:
- Catastrophizing: This is a thought pattern where someone imagines the worst possible outcomes, often without direct media exposure. It is internal and can happen with or without doomscrolling.
- Information overload: Feeling overwhelmed by too much information, whether positive or negative. Doomscrolling specifically involves repetitive exposure to negative content.
- News avoidance: Choosing to avoid news completely to protect oneself from distress, which is the opposite of doomscrolling.
- Binge-watching: Watching many episodes of a show at once, which may or may not involve negative content and is more about entertainment than news consumption.
Differentiating these terms helps young adults identify doomscrolling as a specific, compulsive behavior focused on negative news, rather than general media consumption or negative thinking.
How can young adults recognize if they are doomscrolling?
Awareness of doomscrolling is key to managing it. Young adults can look for the following signs:
- Spending significantly more time than intended on negative news or social media feeds.
- Feeling anxious, upset, or hopeless after checking the news.
- Difficulty stopping scrolling even when recognizing it causes distress.
- Neglecting responsibilities, social interactions, or self-care due to prolonged media use.
- Experiencing sleep problems related to nighttime doomscrolling.
For example, a young adult might plan to check the news for 10 minutes but ends up scrolling for an hour, feeling worse emotionally afterward. Recognizing these patterns helps build the motivation to change habits and seek healthier media use.
What practical steps can young adults take to reduce doomscrolling?
Young adults can use several concrete strategies to break the doomscrolling cycle and protect their mental health:
- Set strict time limits: Use phone or app settings to limit social media or news app usage to 10-15 minutes per session. For example, set a timer that alerts you when your time is up.
- Schedule news checks: Decide on specific times of day to check news, such as only once in the morning and once in the evening, to avoid constant updates.
- Curate your feed: Unfollow, mute, or block accounts that frequently post alarming or negative content. Replace them with accounts that share positive, educational, or uplifting information.
- Create screen-free zones: Avoid phones in the bedroom or during meals to reduce the habit of mindless scrolling.
- Replace scrolling with other activities: Plan enjoyable alternatives like exercise, journaling, reading, or calling a friend when the urge to doomscroll arises.
- Practice mindfulness: Use breathing exercises or brief meditations when feeling anxious from news to calm the mind and refocus.
- Use positive language: When talking about news use, say things like “I’m going to take a break from the news” instead of “I can’t stop scrolling.” This empowers choice.
- Seek social support: Share your goals with friends or family and ask them to help remind you or join you in reducing screen time.
These steps help young adults regain control over media habits and protect their mental health.
What should young adults do if doomscrolling feels overwhelming or unmanageable?
If doomscrolling leads to persistent anxiety, disrupted daily functioning, or feelings of hopelessness, young adults should consider reaching out for support. Talking with a mental health counselor or therapist can provide tools to manage anxiety and develop healthier coping habits. Many colleges and workplaces offer counseling services, or young adults can seek community mental health resources. In urgent situations involving thoughts of self-harm or crisis, contacting the 988 Suicide & Crisis Lifeline (call or text 988) is a critical step. Additionally, trusted adults like family members, teachers, or mentors can offer guidance and support. Recognizing when doomscrolling is more than a habit and getting help is essential to maintaining emotional wellbeing.
How can families and educators support young adults in managing doomscrolling?
Families and educators play a crucial role in helping young adults develop healthy media habits:
- Encourage open conversations about emotions related to news consumption and validate feelings.
- Teach critical thinking skills to evaluate the reliability and tone of news sources.
- Model balanced media use by limiting their own screen time and sharing positive content.
- Introduce activities that promote wellbeing, such as sports, arts, or social clubs.
- Provide resources or workshops on managing anxiety and digital wellbeing.
- Create a supportive environment where young adults feel comfortable discussing media stress without judgment.
For example, a parent might say, “I’ve noticed the news can be upsetting. Let’s find some fun activities together to take breaks from screens.” This approach fosters resilience and empowers young adults to make healthier choices.
Frequently asked questions
How can I stop doomscrolling late at night?
Set a specific “no screen” time at least an hour before bedtime. Replace phone use with calming activities like reading or listening to music. Consider charging your phone outside the bedroom to reduce temptation.
Is doomscrolling a sign of anxiety?
Doomscrolling can both result from and worsen anxiety. It often starts as a way to seek information but can lead to heightened stress and worry. If anxiety persists, professional help might be needed.
Can limiting social media help reduce doomscrolling?
Yes. Social media platforms often show negative content or sensational news that fuels doomscrolling. Limiting time or muting certain accounts can reduce exposure to distressing posts.
What are some quick mindfulness techniques to stop doomscrolling?
Try deep breathing (inhale for 4 seconds, hold for 4, exhale for 6) or the “5-4-3-2-1” grounding exercise (identify 5 things you see, 4 you feel, etc.) to regain focus and calm.
Does doomscrolling affect physical health?
Indirectly, yes. It can cause sleep problems, increase stress hormones, and reduce physical activity, which impact overall health. Taking breaks and moving around helps counteract these effects.
Can talking about doomscrolling with friends help?
Absolutely. Sharing experiences can reduce feelings of isolation, provide perspective, and encourage healthier habits. Friends can also support each other in setting limits and finding alternatives.