We’ve all spent time endlessly scrolling on our phones. It often happens when we’re bored or about to go to bed, helping us to feel productive or busy in the quickest, easiest way possible. Other times, we may be so hooked on a particular trend or topic that we’re desperate to scroll our phones to explore and learn everything we can about it.
But constant scrolling can often leave us feeling unfulfilled especially if the content is negative or harmful. It can feel like we have fallen into a bottomless pit of content that we cannot quite escape from. With so many people consuming large amounts of online content, it is no surprise that the term “doomscrolling” has become so common.
What is Doomscrolling?
Doomscrolling is when an individual spends an excessive amount of time online consuming social media, news, videos or short form content. The act is when an individual might be continuously ‘scrolling’ to experience the next piece of content without necessarily knowing where it is going to take them. The phrase is often associated with feelings of negativity where users might have an ongoing desire to consume an excessive amount of negative content. The phrase is also linked to boredom where individuals might doomscroll to kill time or to seek feelings of fulfilment.
Why Do People Doomscroll?
The internet is vast and the content is overwhelmingly broad. Because of this, there is always something to watch or consume. Most people nowadays have a personal device that goes with them everywhere and with the prospect of information being readily available, it is incredibly easy to find ourselves consuming content for long periods of time.
Social media sites and other apps are often designed to release short bursts of dopamine (a chemical that gives feelings of pleasure) through the act of scrolling. Whether we are scrolling our social media feeds or watching short form videos, we are constantly being presented with ‘something new’ so the feeling of wanting to see what comes next can be extremely addictive or enticing.
In can also be related to feelings of being in control or having a fear of missing out (FOMO). If we feel informed on something, it can give a sense of being in control but if we feel out of the loop it can make us anxious and drive us to want to find out more.
How a platform is designed can often be a contributing factor to doomscrolling as well. Many platforms may continuously push content without needing human intervention i.e. videos automatically playing one after another. As well, algorithms will tailor content based on an individual’s interest. If it’s something the user is engaged with, related content will likely be lined up in order to keep hold of their attention.
Why is Doomscrolling Bad?
Nowadays everyone is expected to spend time on their devices, but an excessive amount of time can lead towards feelings of negativity. Despite dopamine being an important factor in doomscrolling, it often doesn’t translate to any meaningful satisfaction. Doomscrolling can create a difficult cycle where people consume lots of content in the hope it will entertain or stimulate them, but the constant drive to scroll and find ‘the next thing’ can unexpectedly create feelings of unfulfillment, numbness or boredom.
In particular, if someone finds themselves in an algorithmic loop digesting negative content, then this can lead to feeling distressed, upset, alone or with a biased, warped perspective on the world.
Signs Someone Might Be Doomscrolling
It’s not always obvious when casual scrolling turns into something more problematic. Some common signs include:
- Losing track of time when on your device
- Scrolling late into the night i.e. losing sleep/ feeling tired
- Feeling worse (e.g. unfulfilled, anxious, low, irritable) after using your device
- Repeatedly consuming negative or distressing content
Recognising these signs early can help individuals get back on track and ‘break the cycle’.
How to Reduce Doomscrolling
Breaking the cycle doesn’t mean giving up your phone, it’s about building healthier habits and being more cautious around how you spend your time online. Here are some practical steps:
- Set time limits: Use in-app features such as screen time limits or alarms to create healthier boundaries around screen time.
- Tailor your feed: Unfollow or mute accounts that contribute to negative feelings and engage more with positive or informative content.
- Enjoy offline moments: Try and keep certain times of the day offline e.g. during meals, before bed, or first thing in the morning.
- Replace the habit: Swap scrolling for another activity e.g. reading, going for a walk, speaking with someone.
- Be mindful: Ask yourself why you’re reaching for your phone, is it boredom, are you stressed or do you need it for a meaningful reason.
Advice for Parents and Carers
Parents and carers play an important role in helping young people develop healthier online habits. Open conversations about online behaviour, including doomscrolling, can make a significant difference.
Encourage children to talk about what they see online and how it makes them feel. Setting clear but realistic boundaries around screen time can also help, especially when combined with leading by example e.g. if adults show balance in their phone use, children are more likely to adopt similar behaviours.
Advice for Professionals Working with Children
For teachers, doomscrolling is a behaviour that can impact a student’s wellbeing.
It may be helpful to:
- Create space for discussion: Encourage open, age-appropriate conversations about social media use and how online content can affect emotions and perspectives.
- Recognise the signs: Be aware that low mood, distraction or anxiety in the classroom may sometimes be linked to excessive or negative online consumption.
- Promote digital literacy: Support pupils in developing critical thinking skills so they can better understand algorithms, misinformation and the impact of repeated content exposure. Use ProjectEVOLVE for free resources.
- Encourage balance: Reinforce the importance of healthy routines, including sleep, offline activities and breaks from screens.
- Signpost support: Where appropriate, guide pupils towards pastoral support, wellbeing resources or external organisations such as Childline or The Mix.
By approaching the topic with understanding rather than judgement, teachers can help pupils build healthier relationships with technology and feel more in control of their online experiences.
Finding a Healthier Balance
Doomscrolling is a common behaviour where online information is constant and instantly accessible. While occasional scrolling is unlikely to cause harm, being aware of how and why doomscrolling can occur can help support those around you to not fall into bad habits.
If you need further support, why not take a look at our Digital Wellbeing hub for more guidance and information.
