What Are Doomscrolling and Mindless Scrolling?
Doomscrolling is the act of excessively consuming negative or upsetting content online. Mindless scrolling, on the other hand, is the habit of unconsciously scrolling—often for hours—without any real purpose. According to an article by the Newport Institute, this sort of phone usage can lead to sleep deprivation, mental health issues and lower self esteem.
So, what can we do about it?
The antidote to both behaviors is the same: intentional use of your phone and social media. Here's how to regain control of your screen time and build healthier digital habits.
1. Optimize Your Social Media Apps
Social media platforms are designed to keep you engaged for as long as possible. The longer you're scrolling, the more money they make from advertisers. But most apps have settings—often buried deep—that you can tweak to reduce distractions.
From muting accounts and disabling autoplay to limiting suggested content, these settings help tailor your experience and cut out the noise.
2. Set Limits
Screen time limits can be a game changer—but only if you use them intentionally. If you currently spend three hours a day on TikTok, jumping to a 30-minute limit overnight might not stick. Instead, reduce your usage gradually: aim to cut back by 5–10% per week on your most-used apps until you reach your goal.
Want a deeper dive into effective screen time strategies? Check out our full post on how to make these limits actually work for you.
3. Embrace Boredom
We live in a world where endless entertainment and information are just a swipe away. While that has its perks, it also means we rarely let ourselves feel bored. But boredom isn’t a bad thing—it’s essential for creativity and mental clarity.
Instead of reaching for your phone the moment your brain isn’t stimulated, let yourself sit with the stillness. Let your mind wander. You might be surprised at what surfaces.
4. Seek Out Real-Life Experiences
One of the most effective ways to cut down on screen time is to fill your life with experiences that don’t involve a screen. Meet a friend for coffee, sign up for a class, or try a hands-on hobby.
Anything that keeps your hands and mind engaged in the real world is a win.
Need hobby inspiration? We’ve got plenty of ideas—check them out here!
Doomscrolling and mindless scrolling are different behaviors, but both can quietly erode your mental well-being. In 2025, I challenge you to take charge of your digital habits and start using your screen time with intention.
Ready to get started?
Explore our 6-week screen time reduction plan and begin your journey toward a more mindful digital life.
