It always starts the same way: you open TikTok or Instagram before bed, telling yourself it’ll “just be for a few minutes”, and before you know it, it’s been an hour. You’ve scrolled through political chaos, humanitarian crises, and celebrity drama. When you finally decide to put the phone down, your chest feels heavy, and your mind is buzzing, struggling to process everything you’ve just seen.
Sound familiar?
You might be experiencing what psychologists call doom-scrolling fatigue, the mental and physical exhaustion that comes from compulsively consuming negative content online.
So, why does doom-scrolling feel so draining?
As humans, we’re wired to pay more attention to bad news rather than good. This evolutionary instinct, referred to by psychologists as negativity bias, helped keep our ancestors alert to threats. Now, it keeps us hooked on distressing headlines. Social media algorithms exploit this bias; the more you engage with emotional and troubling content on your feed, the more it’ll show you similar posts.
According to a 2024 article published by University Hospitals, doom-scrolling can actually activate the brain’s stress response system, flooding the body with cortisol and adrenaline, the same hormones released in fight-or-flight situations. Over time, these constant short bursts of stress can lead to mental and physical fatigue. At the same time, like many other addictive behaviours, doom-scrolling also lights up the brain’s reward system. Every new post releases a hit of dopamine, reinforcing the very behaviour that makes us feel worse.
Between coursework, part-time jobs, extra-curriculars, and social lives that often unwind online, university students are constantly enveloped by screens. And when the academic stress or loneliness strikes, doom-scrolling can feel like a quick distraction, or a way to stay informed and in control.
But the relief is short-lived. An article published in Psychology Today earlier this year notes that instead of alleviating stress, doom-scrolling actually keeps us trapped in a never-ending cycle of rumination and anxiety, leaving us feeling worse. For students, this means decreased focus and low motivation, especially during exam season.
a digital detox
The good news? A complete digital detox is not required to feel better; science actually offers a few simple ways that you can incorporate into your life to break the doom-scrolling cycle without completely giving up your phone.
1. Set reasonable digital boundaries.
Don’t quit cold turkey; instead, schedule specific times to check your feed, and most importantly, stick to them. Through built-in screen-time setting timers or app timers, you can hold yourself accountable.
2. Make your feed yours.
Curate what you see. Follow accounts that are reputable, motivational, and uplifting, and mute sources that thrive on outrage and fear, otherwise known as rage-bait. Awareness doesn’t have to come at the cost of your peace. Strike a balance between staying informed and protecting your mental space.
3. Use small inconveniences to break the habit.
Turn off any non-essential notifications, set your phone to greyscale, or even keep your phone off your nightstand. These slight adjustments make doom-scrolling less tempting and direct your attention to the present during meals, study sessions, or breaks.
4. Be mindful when scrolling.
Check in with your emotions when you catch yourself spiraling. Pause, put your phone down, take a breath, and focus on the now. Research has shown that mindfulness can disrupt the stress-reward cycle that makes doom-scrolling addictive.
5. Find other restorative hobbies.
Instead of continuously refreshing your feed, text a friend, read a book, stretch, or go for a walk. If something you see upsets you, channel that energy into real-world action: volunteer, donate, or raise awareness. Remind yourself that you have agency.
6. Seek help if it’s too much.
You don’t have to manage digital overwhelm on your own. If you feel trapped in the cycle, it’s ok to talk to someone, a friend, a family member, or a doctor.
Next time you find yourself doom-scrolling, maybe while procrastinating between midterm study sessions, reflect and determine what you’re actually looking for: distraction, reassurance, or connection, and find it somewhere beyond your screen.
References
- https://www.uhhospitals.org/blog/articles/2024/07/doomscrolling-breaking-the-habit
- https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers
- https://www.tandfonline.com/doi/full/10.1080/10410236.2022.2106086#abstract
- https://www.psychologytoday.com/ca/blog/screen-time/202502/doomscrolling-why-cant-we-stop