Digital detox: How to stop doomscrolling
Spending time online is part of everyday life, especially for students. From staying connected with friends and family back home to keeping up with the latest news, it’s important to know what’s going on in the world. However, endless scrolling through negative news or social media, AKA doomscrolling, can leave you feeling anxious, stressed, or even homesick.
This World Mental Health Day, we want to remind you that it is important to look after your digital wellbeing.
What is doomscrolling?
Doomscrolling is actively seeking out negative social media posts and news stories, which often leads to feelings of stress, sadness and anxiety.
How doomscrolling can affect your mental wellbeing
Have you found yourself wondering, ‘is scrolling bad for you?’ or ‘why is scrolling addictive?’ Unfortunately, there aren’t definitive answers to these questions. However, constantly exposing yourself to social media posts that may be negative can make you feel stressed and anxious. Over time, this can greatly impact your everyday life, making it difficult for you to find motivation and focus to study or enjoy things you love.
How to stop doomscrolling
1. Set limits on your apps
One of the easiest ways to cut down your scrolling time is to set daily limits on your social media apps. Most phones will come with the option to set a time limit on specific apps. However, if yours doesn’t, there are many different apps you can download to do this.
Start by reducing your daily usage by just 10 minutes. Over time, you are likely to notice an improvement in both your mood and focus. Like all habits, doomscrolling can be difficult to stop, however, if you decrease your daily usage little by little, you may find you no longer have the urge to check social media quite as often.
2. Create ‘scroll-free’ moments
Creating ‘scroll-free’ moments is easier than you think. We all have the habit of checking our phones as soon as we wake up and right before going to sleep, so let's stop doing that. Try to avoid looking at your phone at least 30 minutes before going to sleep and 30 minutes after waking up. This will allow you to start and end your day in a calm and positive way.
A great way of doing this is by reading a book before going to sleep or making a hot drink when you wake up. Don't pick up your phone until you’ve at least finished your hot drink. This will give you plenty of time to wake up properly without the constant ping of notifications.
3. Curate your feed
One of the best tips to avoid doomscrolling is to curate your feed. If someone is posting something you don’t like, unfollow or mute them. Most social platforms also allow you to mute specific words or phrases.
Personalise your feed to show you content that is inspiring, educational or positive. By following accounts you enjoy or engaging with content that makes you happy, you will start to see less content that makes you feel stressed or sad.
4. Replace scrolling with another activity
When you have free time, instead of instantly picking up your phone, you can spend that time doing something more positive. This could be reading a book, listening to music, spending time with friends or going on a short walk. Exercise is actually one of the best ways to relieve stress and will take you away from social media for at least a short while.
5. Ask yourself “why?” before opening an app
Before you click on a social media app, take a second to pause and ask yourself: “Why am I checking this right now?” If you don’t have a clear reason, it may be a sign that you are opening the app out of habit rather than genuine intention. This quick check-in can help you become more aware of your behaviour and encourage you to use your phone more mindfully.
6. Focus on real connections
Instead of passively scrolling through other people’s updates, use your phone to strengthen real connections. Sending a message, calling a friend, or having a video chat with family can be far more uplifting than reading endless news feeds. Taking the time to connect with others will not only improve your mood but also help you feel less isolated in a new environment.
7. Limit your news intake
It’s natural to want to stay informed, especially when you’re living away from home, but checking the news constantly can quickly become overwhelming. A healthier approach is to choose one reliable news source and check it only once a day. This way, you stay up to date with important events without being constantly flooded by negative stories.
8. Be kind to yourself
Breaking the doomscrolling habit doesn’t happen overnight, and it’s important not to be too hard on yourself if you slip back into old routines. Celebrate the small steps you make towards healthier habits. Progress is more important than perfection.
As an international student, it’s natural to rely on your phone to stay connected and informed. However, endless scrolling can take a toll on your mental wellbeing. This World Mental Health Day, try putting one or two of these tips into practice and see how they affect your mood, focus and energy levels.
Remember that digital wellbeing isn’t about cutting out social media completely. It’s about finding a balance that works for you, so you can feel more positive and enjoy your student experience to the fullest. Small, manageable steps can make a big difference in helping you feel calmer, more connected and ready to thrive.
Find out more about the personal support on offer when you study a pathway programme at one of our International Study Centres.
FAQs
What is doomscrolling?
Doomscrolling is endlessly scrolling through negative news or social media, often leaving you feeling anxious, stressed or sad.
How to stop doomscrolling?
There are multiple steps you can take to stop doomscrolling. Something as simple as setting up a limit on your social media apps or focusing on the real connections in your life (friends and family) can help you avoid doomscrolling.
Is scrolling bad for you?
Yes. It can increase anxiety, stress and even feelings of isolation. Reducing it can help improve focus, sleep and overall wellbeing.