The Guardian reports that the average Brit will spend around 41,000 hours of their life scrolling news and social media apps.

If that seems like a lot, consider that this figure is based on usage of less than 90 minutes a day. The problem gets worse when you think about the type of content you likely engage with – and that is pushed by algorithms designed to keep us scrolling. You’ll probably find the majority is inherently negative.

This is known as doomscrolling. But what is it? How might it be damaging? And how can you stop doing it?

Keep reading to find out.

Doomscrolling might seem harmless, but constant exposure to negativity could prove unhealthy

The term “doomscrolling” first appeared in 2018, before its usage grew rapidly during the Covid-19 pandemic. It refers to the process of mindlessly absorbing news headlines and social media posts (now often AI-generated “slop”) over prolonged periods.

This constant exposure to distressing news and extreme views in social media comment sections could be harming your mental health and even your relationships.

In some ways, it’s natural to seek out this distressing kind of content. It allows you to regain a semblance of control when the world begins to feel scary, but too much scrolling can mean you take on the problems of others.

Doing so can leave us feeling worried, stressed, and even helpless. In turn, this could affect our sleep and relationships.

5 ways to stop doomscrolling, and what to do instead

1. Turn down the noise

From email and WhatsApp to social media notifications and diary reminders, our mobile phones (and other internet-connected devices) are constantly striving to gain our attention.

This can make them addictive, and you might find yourself reaching for your phone even when it hasn’t “pinged” to remind you of its presence.

One simple solution might be to turn down the noise by switching off notifications. Click through to the settings for individual apps and remove their ability to automatically notify you. Then set aside a certain time each day, most likely at the start or end, or around lunchtime, in which to catch up on your missed messages.

Viewing them collectively might reveal that you haven’t missed anything important.

2. Revert to a not-so-smart phone

Turning off notifications is a good first step, but there will always be a temptation to simply switch them on again.

Avoid this temptation by reverting to a non-smart phone. Older mobile phone models lack the distracting functionality of modern all-singing, all-dancing devices. This removes the ability for distraction altogether while you remain contactable in an emergency via phone calls and texts.

Alternatively, certain apps allow you to “de-smart” your current phone by turning off certain apps or simplifying your home screen. If you think you’d be tempted to turn auto-notifications back on, an older phone could be a viable option.

3. Join the great British switch-off

If you do decide to cut down on your phone use, you won’t be alone.

A growing movement – including London-based The Offline Project – is increasingly looking at ways to cut out the digital interference in our lives. From phone-free retreats and music venues to in-person art classes and sauna book groups, putting down your phone provides incredible opportunities to be more present in the moment and enjoy real-life social interaction.

Search for digital detox holidays or phone-free concerts, and you’ll find there’s a wealth of experiences to enjoy.

4. Find ways to use your phone positively

Stopping doomscrolling doesn’t necessarily mean putting your phone down completely. Rather than opening news apps or heading straight to social media comment sections, install positive apps that can deliver news targeted to your interests or brain training games that could help to keep you mentally agile.

Some of these games (Words With Friends, for example) have a social element too, and you can play alongside or against real-life friends.

You might also try apps to help you learn a new language (Duolingo), take up an instrument (Simply Piano, say), or use video-streaming services like YouTube to take an exercise class or learn to paint.

5. Stay social… without social media

Technology can be useful for helping you maintain an active social life, whether digitally or in person.

The Offline Project mentioned above runs in-person events all year round, and there are plenty of ways to find and engage with these groups and events without turning to Facebook or Instagram.

You might use WhatsApp to organise a walk or a coffee with a friend or use Zoom to talk to family members overseas. Technology has helped to make us more connected than ever before, and it’s important to remember that, on the whole, this is a very good thing.

There are many online communities for like-minded individuals, whatever your hobby or interest and no matter how niche. Exploring social connections is a great use of your phone and the tech power it provides; just use it wisely and sparingly.