Staff Writer- Emily Sustaita

Phones, tablets, and laptops–we all have at least one of these merry devices in our possession. We may use them in order to do schoolwork, keep in contact with family and friends, or engage with certain platforms and games. Whatever the reason is, technology surrounds us in our everyday lives. This can be used in a good way or in a bad way. 

At the touch of a button, we have access to endless amounts of content. But sometimes, when we feel anxious, bored, or stressed, we use this ability as a way to avoid certain things, or as a way to deal with crippling boredom. Hence, we fall into a rabbit hole of doomscrolling, and before we know it, we spend one, two, or even three hours mindlessly scrolling through content.  The final result does not consist of regained energy, increased satisfaction, or feeling more alive than ever–it usually consists of disappointment and more panic, as you come back to the reality you have been trying to avoid. 

So can we ever escape from this cycle? Can we ever learn how to manage it? Even though technology surrounds us in our everyday lives–and at times feels impossible to escape from–there are many things we can do to better manage and reduce our habit of doomscrolling. 

One of the first ways you can reduce this habit is by creating more than you consume. It’s so easy to hop from one piece of context to the next, without putting much thought into it. However, what if you created the content that you were seeking so much? For example, what if you learned how to crochet? Picked up a new sport? Wrote a short story? Began an art project? Whatever you take an interest in should guide your creation. It doesn’t have to be shared with the world, nor does it have to be good; the key point is that you are engaging with the creative process, all while your device sits in the corner.

Another effective way to manage doomscrolling is by establishing limits on your device. Are there certain apps/platforms you use frequently? Put a screen time limit on those applications.  Is there a certain time of day that you are most prone to doomscrolling? Establish a reasonable time frame for yourself where you will not access your device. Are there platforms that are not benefiting your mental health? Log out of your account, delete the app, and give yourself time to detox from it. By establishing limits for yourself, you prevent yourself from going into a rabbit hole of doomscrolling. 

That being said, for some people, it’s not always about dealing with the temptation of scrolling. But rather, learning how to recover from the aftermath of doomscrolling, from scrolling for hours on end.  

In moments like these, the first and powerful step you can take is to turn off your device. It doesn’t matter if it is too late to get those full eight hours of sleep, or if you have way less time to complete a homework assignment, the key objective is for you to start that process of breaking out of the cycle and grounding yourself back in the world around you.

Studies have shown that it takes roughly 20-30 minutes before your brain can refocus again after using your device. So, once you’ve placed your device down, the next best thing you can do is to complete a small activity that further grounds you in reality. For example, you could take a brisk walk. You could also eat a meal/snack, take a power nap, or wash the dishes. Whatever you decide to do, the task should help you clear your mind as you get adjusted to your surroundings. 

Finally, once you have completed that, think about what needs to be done. Do you need to sleep? (If so, do so!) Do you need to clean your room? Do you need to complete some homework? Whatever the task is, force yourself to sit down and do that task. A great way to get into the flow of a task is by following the “5-Minute Rule”: set a timer for five minutes and focus solely on that task; after the timer goes off, reassess your situation: have you picked up some momentum? If you have, then keep going with the task. If you haven’t, change tasks and do something easier on yourself. The key goal is that you begin to do something, rather than completely avoid your responsibilities. 

With all these tips in mind, it’s important to remember that reducing our doomscrolling habit is something that will not easily be done in one day. It takes time and consistency to break out of the cycle. And sometimes, even when we build that consistency, we still might have a bad day where we scroll away. But that’s okay. By taking that first step of addressing our doomscrolling habit, we start to pave the way for a much healthier and fulfilling life for ourselves.