How to Stop Doomscrolling: Practical Ways to Break the Habit

One of the defining habits of the smartphone state of life, doomscrolling is a key contributor to the rise in average phone use time. Whether it's the hunt for the newest thrill our next thumb-scroll will bring, or a phone addiction so strong it accompanies you everywhere, doomscrolling is a habit that impacts millions of people worldwide.

Rave, our personalised media recommendation app, is leading the charge to end doomscrolling, but having a true understanding of this habit is critical to break it.

What Is Doomscrolling?

Doomscrolling varies from person to person, with a key identifier of the habit being an inability to stop scrolling through any app of your choosing. Some may endlessly scroll social media, whilst others may choose to seek out news articles. Each instance of doomscrolling leaves a person glued to their phone, unable to look away from the content in front of them.

Knowing why doomscrolling is so addictive can be an essential first step in removing the toxicity from your morning routine. Our brains are wired to seek out certain emotional rewards, whether positive or negative. The addictive design of social media apps leads us to believe it's just one scroll away.

Why Do We Doomscroll?

Doomscrolling across various social media apps leverages the psychological phenomenon of variable ratio reinforcement to keep users hooked. It's the exact same reinforcement schedule that keeps players glued to seats in front of casino slot machines, and relies on a certain series of events:

• Completing an activity that features a reward system, not knowing what is coming next. This uncertainty can trigger a dopamine release, which is a chemical process in the brain
• The brain then searches for a certain emotion to cling to, whether that's excitement, fear, anger, validation or relief
• There's an understanding that the next swipe may bring this
• The swipe cycle continues

Algorithms on social media apps are specifically designed to trigger this system, ensuring that users continually return for that dopamine hit.

The Effects of Doomscrolling on Mental Health

Though social media inherently doesn't carry dangers within its design, an addiction to social media can be incredibly harmful to mental health. Many people notice that their mental state deteriorates following prolonged use and exposure to feeds, including:

• Anxiety and stress
• Sleep disruption
• Reduced focus
• Information overload

Signs You're Doomscrolling Too Much

Whilst it's become a popular term, understanding certain signs of doomscrolling can help you prevent (or stop) the behaviour. Many people who report doomscrolling on apps say they lose track of time whilst scrolling, with some losing hours to the activity.

Others realise that they automatically reach for their phone in moments of rest, boredom, or during lulls in their day. There's a constant refreshing of feeds in order to find the newest piece of interest, or social media dopamine hit. Many doomscrollers report actually feeling worse the day after they scroll.

How to Stop Doomscrolling

Once you've identified that your scrolling habits have stepped into "doom" territory, knowing how to stop doomscrolling can help ensure that you move past this addictive nature.

Replacing scrolling with intentional media discovery, such as the daily recommendations you receive through Rave, can foster healthier habits around phone use and media consumption.

App limits, whether self-imposed or set by the app itself, are useful as pop-up reminders to take a break. Creating phone-free routines can also help to move into healthier habits, with many finding that intentionally not taking phones into bathrooms or bedrooms is an ideal way to reduce screen time.

Why Intentional Media Consumption Is Replacing Endless Scrolling

Intentional media consumption is quickly replacing endless scrolling, as it's quickly being recognised as the healthiest way to consume content. Rave, our social media recommendation app, curates each recommendation for you. This ensures that you see quality content and media you'll actually appreciate, rather than endlessly scrolling to find your next emotional fill.

How Rave Helps You Break the Doomscrolling Habit

Rave has been intentionally designed to start your day with one curated recommendation, intentionally matched to your personal interests. It starts your morning with an intentional, slow habit that helps you take in each piece of media properly.

The social side of our app lets you discover exactly what your friends are enjoying, creating a shared connection around intentional media habits. We've removed the endless algorithm, leaving you with media that you'll actually enjoy, without spiking your nervous system.

Build Better Media Habits One Recommendation at a Time

Learning how to stop doomscrolling is all about developing habits around dopamine-hunting escapism, and a curated media selection can be incredibly beneficial for the practice. Download Rave, and curate your media habits to align with the healthiest moments of your morning.