In the age of smartphones and 24/7 internet access, doom-scrolling—a compulsive habit of endlessly scrolling through negative news and social media feeds—has become an all-too-familiar experience. We’ve all been there: it’s late at night, you know you should put the phone down, but instead, you keep scrolling. Headlines detailing global crises, natural disasters, or political unrest keep appearing, and you can’t stop yourself from refreshing. So, what makes doom-scrolling so addictive, and why is it so hard to break free from this unhealthy cycle?
Let’s dive into the Science of brainrot behind why we can’t stop doom-scrolling and how this behaviour affects our mental well-being.
What Is Doom-Scrolling?
Doom-scrolling is a term that refers to the tendency to continue consuming negative, distressing news and social media content, even when it’s emotionally draining. This behaviour became especially prevalent during crises like the COVID-19 pandemic, natural disasters, and political turmoil when people felt compelled to stay informed. Still, the continuous stream of bad news takes a psychological toll.
Why Are We Addicted to Doom-Scrolling?
- The Brain’s Reward System
At the heart of doom-scrolling is our brain’s reward system, linked to dopamine production. Dopamine, often called the “feel-good” hormone, is released when we experience pleasure or anticipation of something rewarding. Social media platforms, news websites, and apps are designed to keep us engaged by offering an endless supply of fresh content, giving us a dopamine hit every time we scroll for something new.
While the news may be harmful, scrolling and finding new information can activate the brain’s reward pathways. The unpredictability of what comes next—a new headline or the next social post—creates a feedback loop, making it hard for us to stop.
- Fear of Missing Out (FOMO)
Doom-scrolling is also driven by a powerful psychological force: FOMO, or the fear of missing out. In a world where major news events can unfold in real time, there’s a sense that we must stay constantly updated to avoid missing essential developments. This constant need for updates taps into our survival instincts, as being informed historically meant safety. However, in today’s world, it often results in information overload.
- Negativity Bias
Another contributing factor to doom-scrolling is our brain’s negativity bias, which makes us more sensitive to negative information than positive information. From an evolutionary perspective, paying attention to potential threats—such as danger or conflict—helped early humans survive. Our brains are wired to focus on negative news because it could signal a possible danger, making it harder to turn away from distressing content.
- Control in Chaos
Doom-scrolling can also be a way to regain a sense of control during uncertain times. When the world feels chaotic, staying current can give us the illusion that we’re better prepared or more in control of what’s happening around us. Unfortunately, the constant influx of negative information usually has the opposite effect, making us feel more overwhelmed and anxious.
The Impact of Doom-Scrolling on Mental Health
While doom-scrolling may seem like a way to stay informed, it has significant downsides, particularly when it comes to mental health. Research has shown that consuming large amounts of negative news can lead to feelings of anxiety, depression, and helplessness.
- Anxiety and Stress: Constant exposure to distressing news can activate the body’s stress response, increasing cortisol levels and leading to anxiety. This chronic stress can interfere with sleep, concentration, and overall well-being.
- Depression: Negative information overload can create feelings of hopelessness, primarily when news stories focus on problems that feel too large to solve. The more time spent doom-scrolling, the more likely these feelings of depression may take hold.
- Sleep Disruption: Late-night doom-scrolling often disrupts sleep patterns, leading to sleep deprivation. The blue light emitted by screens and the emotional weight of the news can make it harder to unwind and fall asleep.
How to Break the Cycle of Doom-Scrolling
Doom-scrolling may feel irresistible, but there are ways to break the cycle and regain control over your digital consumption:
- Set Boundaries
Create strict limits on your screen time, particularly regarding news and social media. You can start by setting specific times to check the news and sticking to them rather than mindlessly scrolling throughout the day.
- Curate Your Feed
Unfollow accounts or mute notifications from sources that consistently post distressing content. Focus on following reliable, balanced news sources and limit exposure to sensationalized media.
- Engage in Mindful Scrolling
Mindfulness practices can help you become more aware of how often you check your phone and how it makes you feel. Before opening social media or a news app, ask yourself why you’re doing it and how it will serve you.
- Replace the Habit
If doom-scrolling is a habitual response to boredom or anxiety, replace it with healthier habits. Try reading a book, walking, or engaging in a hobby instead of turning to your phone.
- Use Apps to Monitor Screen Time
Numerous apps help monitor screen time and set reminders to take breaks. These tools can help you manage how often you check the news or social media.
Conclusion
Doom-scrolling may feel like a natural response to staying informed in today’s fast-paced world, but its negative impact on mental health is undeniable. By understanding the psychological factors and implementing strategies to break free, we can regain control over our screen time and prioritize our well-being. The next time you reach for your phone to scroll through another round of bad news, pause and consider whether it’s worth it. Your mind will thank you for it.
