According to a report from Payless Power, 64% of Americans describe themselves as doomscrollers, 43% doomscroll daily and Gen Z is the most likely to do so, with 81% identifying themselves as doomscrollers.
Social media algorithms are programmed to make you scroll as long as possible, and one of the best hooks is a threat to your well-being. You tap on an app and begin scrolling nearly out of habit. You look at one reel on a bad thing that has happened, and suddenly one video becomes two, and you end up scrolling for hours.
All of a sudden, you’ve ingested copious amounts of disturbing news, and rather than feeling informed, you are filled with dread at the general state of the world and all the things that can go wrong.
Doomscrolling takes more than just a toll on your mood. Nearly half of doomscrollers report struggling with concentration, 13% admit to making major life decisions during a scrolling spiral and only 49% say they’re satisfied with their mental health.
A 2024 study published in Computers in Human Behavior Reports, done in Iran and the United States, found that doomscrolling for hours on end is associated with existential anxiety. When you scroll through negative news, for example, stories of shootings, terrorism, wars and corruption, you develop pessimistic views about human nature. This was found to be true in both countries, which belong to two very different cultures.
But after all, the cycle isn’t unbreakable. The single most effective technique Gen Z is using to escape doomscrolling is implementing digital boundaries and setting intention triggers to disrupt the loop of compulsive scrolling. Here are three ways you can do it too.
1. Using App Timers Or Blockers
According to Exploding Topics, the average American spends around seven hours looking at screens each day, with Gen Z averaging around nine hours of screen time. One of the most effective ways to manage how much time you spend staring at your phone is by using time blockers.
Here are a few practical ways you can use app timers to limit your screen time:
- Use the built-in time management settings available on most smartphones (found in your device’s settings).
- Set daily timers directly within social media apps, many of which now include features to track and limit usage.
- Explore third-party tools that allow you to block apps, schedule breaks or create focused time away from your phone.
A 2023 study evaluated 13 mobile apps designed to decrease problematic phone use. It found that these apps have the potential to effectively reduce overall mobile phone use and help users improve focus and productivity by offering features like self-tracking, goal setting, grayscale mode and app limit features.
2. Adding A Brief Delay Or Self-Prompt Question
When the urge to pick up the phone or open a distracting app arises, ask yourself a question like, “Why am I opening this app right now?” This small moment of self-reflection forces your mind to get out of the automatic feedback loop of doomscrolling. The pause allows you to choose alternative, more intentional activities.
A 2022 study found that nudge-based strategies, such as disabling notifications, switching to grayscale display or adding pause prompts, significantly reduced problematic smartphone use, lowered screen time and even improved sleep quality.
Here are some prompts you can use:
- “Why am I reaching for my phone right now?”
- “Is this helping me achieve my goals?”
- “Can I do something more productive instead?”
- “Do I really need to check it this instant, or can it wait?”
Over time, these brief delays help you build awareness and break the compulsive pattern, decreasing impulsive doomscrolling. Instead of going for what you want in this moment, ask yourself, “What do I want most?” It could be a life-long goal, becoming someone you admire or even making your loved ones happy. Choose that moment to intentionally direct your focus to something that will improve your life, rather than worsen it.
3. Removing Or Uninstalling The Most Addictive Apps
When doomscrolling gets too much, the most straightforward solution is to take a break from social media apps and do a digital detox. You can remove your most addictive apps from your homescreen, uninstall them or lock them under a long passcode to make it harder to access.
According to a 2024 study published in Cureus, most individuals find unplugging less agonizing than anticipated; many report relief and even enjoyment after freeing themselves from their screens.
While a few experience moments of isolation or boredom, the majority can transition successfully by learning to manage their time and wean themselves off their digital addiction gradually.
The research also suggests tailoring detox regimes, for example, by imposing realistic time constraints, reducing social media alerts and even logging out or uninstalling apps temporarily to maximize success. Such small but deliberate actions can rupture the loop of compulsive checking and restore balance to digital life.
While doomscrolling can sap the joy out of life, getting it back starts with a brief pause. Consistently acting on your intention to get away can help break the loop of consuming negative content.
Think your doomscrolling is getting out of hand? Take this research-backed test to get clarity on breaking the loop: Doomscrolling Scale
