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Are You Really Living or Just Scrolling? How to Spot Doomscrolling and Break Free for Good

Posted on by katemountain
09
Mar

    Doomscrolling, the endless, often compulsive scrolling through negative news and social media has become a growing issue for many of my coaching clients. As a public health professional and coach, I’m seeing this trend in nearly 75% of my sessions. More and more people tell me they feel stuck in these cycles, losing time and feeling disconnected from what (and who) really matters.

    Curious about the real impact of this habit, I decided to dig into the science behind doomscrolling, its effects on our minds and bodies, and, most importantly, how we can break free. 

    In this article, you’ll learn exactly what doomscrolling is, why it’s harmful, how to tell if it’s become a problem for you, and practical strategies to help you stop. Let’s get started.

    Why Doomscrolling Is a Real Problem

    First, what is doomscrolling? It’s the habit of endlessly scrolling through news, social media, or online content, often negative, without realising just how much time you’re losing.
     
    Crucially, science backs up that it’s a real problem: research links excessive screen time to increased anxiety, depression, and sleep disruption. For example, one systematic review found that high social media use is linked to a 13% higher risk of depressive symptoms in adults (NIH, 2022).
     
    But it’s not just about your mood. Scrolling can keep you on the sofa instead of moving, cut you off from real-life conversations, and stop you from taking on new challenges. In fact, here are five key things scrolling interrupts:
     
    • Connecting with people around you
    • Being physically active
    • Learning or trying something new
    • Giving your time or attention to others
    • Noticing and appreciating the world and moments around you
    Ironically, these are the famous “5 Ways to Wellbeing”, and doomscrolling makes you do the opposite!
     
    When scrolling takes over, even time with others becomes a solo activity. Don’t let your screen come between you and a real connection.

    Why are We Scrolling so Much

    It’s no coincidence that so many of us are spending more time on our phones. Social media platforms use endless feeds, notifications, and clever algorithms to keep us engaged. These features trigger the brain’s reward system, making it hard to put our devices down.

    According to the Pew Research Center (2023), adults now spend over 2.5 hours a day on social media, a number that has climbed since the pandemic. In times of stress or uncertainty, many people turn to their screens for distraction or a sense of connection, making scrolling an even tougher habit to break.

    How to Know If Scrolling Is a Problem for You

    So, how can you tell if doomscrolling is affecting your life? Watch for these signs:
     
    • You reach for your phone to scroll first thing in the morning, after meetings, or right before bed, even when you know you should be doing something else.
    • You scroll through your feed while eating, watching TV, or talking with others, barely noticing what’s happening around you.
    • You check social media or news “just in case” you miss something, even if it means ignoring the people right in front of you.
    • You lose track of time and feel anxious, low, or guilty afterwards, often finding you’re less interested in things you used to enjoy.
    • You catch yourself comparing your day to someone else’s “perfect” post. Remember: you’re only seeing the highlights, no one’s sharing their toddler poonamis or not fitting into their favourite jeans!

    Pause and Reflect on Your Scrolling

    The next time you find yourself scrolling and see someone else living their best life, stop and ask yourself: what moments or enjoyment could you have experienced if you’d spent that time living, instead of scrolling?
    Sometimes it’s easy to miss the world around us. Look up, and you might find something even better.
     
    Lost in the scroll? Sometimes it’s easy to miss the world around us. Look up, and you might find something even better.

    How to Break the Doomscrolling Habit: Real-World Tips

    Let’s be honest: you’re probably not about to meditate every time you want to pick up your phone. Instead, try these practical, real-life swaps:
     

    1. Track Your Use

    Use your phone’s built-in screen time tracker, or apps like Forest or Freedom, to set daily limits and keep tabs on your habits.

    2. Mood Check

    Notice how you feel before and after scrolling. Research shows that simply tuning in to your mood can help you set healthier boundaries (RSPH, 2023).

    3. Replace the Habit

    Tackle that thing you’ve been putting off, call a friend, read that book gathering dust, try out a new recipe, or get out for a quick walk. Even sorting a drawer or stepping outside for five minutes is a win!

    4. Try a Scroll-Free Challenge

    Give “Scroll-Free Saturday” a go. After a day without mindless scrolling, you might be surprised at how much more present and energised you feel.

    5. Quieten the Noise

    Everyone online, whether influencers, “experts,” or even your friend who just did an online life coaching course, has an opinion. It’s easy to lose touch with your own thoughts and values. Give yourself permission to go inwards: get outside, have a real conversation, or simply enjoy some quiet.
     
    The more you step away from the scroll, the more peace and confidence you’ll find in your own life. Trust yourself.
     
    Step outside for a scroll-free day and feel the benefits.

     

    Need Extra Support with Scrolling?

    If you’re struggling to break the doomscrolling cycle, you’re not alone. Try the free “Scroll Free September” resources from the Royal Society for Public Health (RSPH, 2023), or check out other online wellbeing tools. And if you want personalised support, I offer health coaching to help you reclaim your time and wellbeing. Book a free call with me today.
     
    Want to help others kick the habit too? Become a professional health coach! I train aspiring coaches through the RSPH Level 3 Certificate in Health Coaching. Not sure if health coaching is right for you? I’ve put together a helpful guide to see if this path could be a good fit.
     

    So, are you ready to scroll less and live more?

     
    katemountain