Ever lose yourself in a social media scroll or video binge, only to snap back to reality feeling drained and realising a whole hour has vanished?
In today's digital age, our phones and computers offer undeniable convenience, but also present a double-edged sword. We can easily fall prey to the vast array of online content, as we seek to fill moments of boredom. This mindless scrolling can quickly morph into a troubling habit known as "doomscrolling". TOUCH Cyber Wellness shares a guide to identifying doomscrolling habits and the strategies to cultivate mindful and purposeful online practices.
WHAT IS DOOMSCROLLING?
Doomscrolling is the act of spending excessive time online, particularly on social media, and constantly consuming negative news and information [1]. People engage in scrolling to stay informed and feel protected from dangerous situations [2]. However, this behaviour can create a cycle of anxiety, as continuous exposure to distressing content can leave individuals feeling overwhelmed and powerless. Social media algorithms often make this worse by prioritising sensational and emotionally charged content to keep users engaged [3]. Additionally, doomscrolling can distract us from fulfilling activities, leading to a sense of wasted time and reduced productivity.
HOW DO YOU KNOW IF YOU ARE DOOMSCROLLING?
Here are some signs that you might be doomscrolling:
Extended Time on Negative Content: You find yourself spending long periods reading or watching negative news and content, particularly on social media platforms.
Feeling Anxious or Depressed/General Sense of Hopelessness: After consuming news, you feel more anxious, stressed and depressed, or overwhelmed and powerless due to the constant stream of negative information.
Compulsive Checking: You have an urge to constantly check for updates, even when you know it might make you feel worse.
Difficulty Disengaging: It’s hard for you to stop scrolling, even when you intend to take a break or do something else.
Impact on Daily Life: Your screen time interferes with your daily activities, relationships or productivity.
HOW DO YOU STOP DOOMSCROLLING?
Enter with Clear Intentions: Before going online, decide what you want to achieve. Stick to specific tasks, such as checking updates from friends or reading specific news articles. Use social media and digital devices with intention and awareness.
Set Boundaries: Limit the amount of time spent on news sites and social media. Set up screen time alerts or application usage limits to enforce these boundaries.
Curate Content: Follow positive or neutral news sources and unfollow accounts that primarily share negative or sensationalist content. Interact with light-hearted and fun content to reset your social media algorithm if needed. Mindful scrolling encourages a balanced and conscious approach to online engagement.
Emotional Check-ins: Regularly assess your emotional state while scrolling. Notice how the content you consume affects your mood and well-being.
Seek Support: Confide in friends, family or a mental health professional if doomscrolling is significantly impacting your mental health. TOUCH Mental Wellness offers support for those who are distressed or having negative thoughts. You may call the TOUCHline at 1800 377 2252 (Mondays to Fridays, 9am to 6pm) to speak with a counsellor.
Understanding this behaviour and finding intentional use of our online time through more productive and fulfilling activities can significantly improve our mental well-being. This intentionality fosters a more meaningful and positive digital experience.
BE INTENTIONAL ABOUT HOW YOU SPEND YOUR TIME ONLINE.
By making conscious choices about your online activities, you can better manage your time, reduce stress, and create a more balanced and fulfilling life. Here are some activities you can pick up to replace the habit of consuming negative media that may lead to doomscrolling:
Read self-help articles or e-books instead of consuming negative news: Positive wellness content aimed towards self-improvement offers actionable steps and exercises that encourage you to make proactive changes, rather than passively consuming negative information.
Replace true crime stories and podcasts with insightful documentaries about nature, travel, history, or science: While true crime stories can be engaging, watching documentaries that expand your knowledge of the world is more enriching for the brain.
Use social media to acquire new knowledge and abilities such as following a new recipe, crochet patterns, or learning a trending dance: By utilising the accessibility of diverse content at your fingertips, you can enhance your personal development in an enjoyable way.
While doomscrolling can negatively impact mental health, recognising this habit and adopting strategies for productive online engagement can transform your digital experience into a source of growth, learning, and positivity. It is never too late to reduce the negative impacts of social media and foster a healthier relationship with it!
TOUCH Cyber Wellness (TCW) is an award-winning and leading pioneer in the field of cyber wellness and new media literacy. It has spearheaded efforts to reach out to 360 schools and more than 1.6 million children, youths, parents, educators and counsellors. Through mentoring and advocacy, TCW has engaged Singapore youths to address social and behavioural issues of excessive cyber usage. It delivers a range of pre and post intervention programmes that instil the principles of good digital citizenship in the community.
Sources
1. Korin, Miller. “What Is Doomscrolling, and How Do You Stop?” Health, 14. Nov 2023, https://www.health.com/mind-body/what-is-doomscrolling
2. “Doomscrolling Scale: its Association with Personality Traits, Psychological Distress, Social Media Use, and Wellbeing” Link, 19. Oct 2022, https://link.springer.com/article/10.1007/s11482-022-10110-7
“Examining the association between social media fatigue, cognitive ability, narcissism and misinformation sharing: cross-national evidence from eight countries” NCBI, 18. Sep 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10507063/