Doomscrolling: how to spend less time glued to your phone

PETALING JAYA: If you’ve ever picked up your phone to check a message and resurfaced an hour later after consuming a steady diet of bad news, celebrity gossip and social media drama, you’re not alone.

The habit, known as doomscrolling, has become increasingly common in an age of infinite feeds and constant notifications.

Experts say doomscrolling can increase stress, disrupt sleep, and leave people feeling mentally drained, even when they are actively seeking information. Research has also linked excessive doomscrolling to poorer wellbeing and higher levels of anxiety.

The good news is, you don’t need to throw your phone into a lake or delete all your apps for a digital detox. Recently, The Guardian consulted a range of experts on cutting back screen time.

Together with advice from psychologists and digital wellbeing researchers, their insights offer some useful starting points for anyone hoping to break the scrolling cycle.

1. Figure out what triggers your scrolling

Most people do not start doomscrolling because they consciously decide to spend the next hour on social media. More often, the habit begins when we feel bored, stressed, anxious or overwhelmed.

A quick glance at the news or a social media feed can feel like a distraction or a way to regain a sense of control, particularly during uncertain times.

Before opening an app, try pausing and asking yourself why you are reaching for your phone. Are you looking for a specific piece of information, or are you simply filling a gap in your day?

Understanding what drives the behaviour is often the first step towards changing it.

2. Stop relying on willpower alone

Many people assume they simply need more self-discipline. In reality, most apps are specifically designed to keep users engaged for as long as possible.

Rather than relying on willpower, behavioural experts recommend making scrolling slightly less convenient. This could mean removing social media apps from your home screen, logging out after each session, or keeping your phone in another room while working.

For those who need extra help, several apps are designed to curb compulsive phone use. Tools such as Opal, Freedom and ScreenZen can block distracting apps, limit access during certain hours, or introduce intentional pauses before a social media feed opens.

These small obstacles create a moment of friction that encourages more deliberate choices instead of automatic habits.

3. Turn off notifications you don’t need

Every notification competes for your attention. Even when you choose not to respond immediately, a vibration or banner alert can interrupt your train of thought and make you more likely to check your phone.

Unfortunately, what begins as a quick glance at a message can very easily turn into 30 minutes of scrolling.

Consider reviewing which apps genuinely need permission to contact you. Most social media, shopping and entertainment notifications can be safely switched off without affecting your daily life.

4. Set boundaries around news consumption

Keeping up with current events is important, but constantly refreshing news feeds rarely makes people better informed.

Psychologists note that repeated exposure to distressing headlines can heighten feelings of anxiety and helplessness, particularly when readers encounter the same stories multiple times throughout the day.

Instead of checking news updates whenever you feel curious, consider allocating specific times to catch up on developments. Many people find they remain just as informed while feeling considerably less overwhelmed.

5. Make your phone less stimulating

Modern apps are designed to be visually rewarding: bright colours, endless feeds and carefully engineered notifications all encourage users to stay engaged.

One surprisingly effective technique recommended by digital-wellbeing experts is switching your phone to greyscale mode. Without colour, many apps become noticeably less appealing, making it easier to put the device down.

It may sound simplistic, but reducing visual stimulation can help weaken the subconscious pull of social media platforms.

6. Create phone-free spaces in your day

One reason smartphones dominate so much of our attention is that they accompany us everywhere. This is why experts suggest creating phone-free zones or periods during the day.

This might include keeping phones away from the dining table, leaving them outside the bedroom at night, or setting aside uninterrupted time for exercise and hobbies.

The goal is not to eliminate technology entirely but to create moments where your attention is fully devoted to the people and activities around you.

7. Keep your phone out of the bedroom

For many people, doomscrolling is at its worst just before bedtime. The combination of stimulating content, emotional reactions and blue light exposure can make it harder to unwind and fall asleep.

Even worse, late-night scrolling often exposes people to distressing news when they are already tired and emotionally vulnerable.

Sleep specialists recommend creating a buffer between screen use and bedtime by either keeping your phone out of your bedroom or, at the very least, creating distance between your device and your bed.

Reading, journalling or listening to music can provide a gentler transition into sleep.

8. Replace scrolling with something meaningful

Many people stop doomscrolling temporarily only to find themselves reaching for another app a few minutes later.

Having an alternative activity prepared in advance can make a significant difference. After all, breaking a habit is often easier when you replace it rather than simply trying to eliminate it.

The replacement does not need to be productive: a short walk, a conversation with a friend, a few pages of a novel, or even making a cup of tea can help interrupt the cycle.

9. Pay attention to how scrolling makes you feel

Instead of focusing solely on screen-time statistics, consider the emotional impact of your online habits.

After spending time on a particular platform, do you feel informed and connected, or anxious, angry and exhausted? Do you leave feeling inspired, or simply drained? (Remember what we said earlier about creating boundaries around news consumption!)

These questions can reveal far more about your relationship with technology than you might even be aware of.

10. Learn to be bored again

Waiting in line, sitting on public transport, or spending a few quiet moments alone used to provide opportunities for reflection and daydreaming. Today, many of those moments are immediately filled with scrolling.

The simple fact is, modern technology has dramatically reduced the amount of idle time in our lives.

Experts suggest that allowing yourself to experience occasional boredom can strengthen attention spans, encourage creativity and reduce the urge to constantly seek stimulation.

In other words, sometimes, doing nothing for a while is exactly what the brain needs.