You can set boundaries on content as well as time. Try to be mindful of how you respond to particular feeds or accounts. If you notice that a certain account tends to draw you in, especially with sensationalized or distressing stories, consider unfollowing that account. Bad news is not something to be avoided entirely. It is sadly unavoidable for anyone with an interest in the world around them. You should, however, endeavor to counterbalance this with positivity. Follow accounts that are constructive, informative and perhaps even fun. Curating what you see can offer an antidote to some of the harder-hitting feeds. In addition to adjusting the time you spend online and the content you encounter, you might consider making a conscious effort to move offline. Give yourself more mindful alternatives to the doomscrolling trap. This might mean reading a book, journaling or taking a walk. In this regard, aim to identify an activity that will boost your mood. Techniques to Help You Stop Doomscrolling These limits on doomscrolling can be very effective, but they are hard to implement if you are already caught in a doomscrolling cycle. You need strategies that help you regain control. The first step in this process is to build self-awareness. When you catch yourself in the midst of doomscrolling, ask yourself how you got there; take a moment to identify what triggered the doomscrolling. This trigger might pertain to particular posts or stories you encountered. Note how these items are phrased, how they frame their stories and what visuals they use. Consider also the broader context. You may find, for example, that you tend to doomscroll when you are bored, tired or stressed. Track any patterns you identify in your doomscrolling and how much time you spend doing it. This self-awareness can help you understand the nature and scope of the problem. A further step in regaining control over your doomscrolling is a digital detox. This builds on time or content limits by interrupting digital habits altogether. At its most intense, this can mean getting offline entirely for prolonged periods. This can be effective, but it is often impractical. A more manageable form of digital detox aims to reduce the distraction powers of apps and sites. This can be done by turning push notifications off for news and social media apps. Reducing the temptation to engage is an important step on the road to greater control. Grayscale mode can reduce the visual appeal of apps, robbing them of some of their power to distract and draw us in. Apps and settings that limit screen time can rescue you before you disappear down the doomscrolling rabbit hole. A final useful intervention is to identify more positive alternatives to the apps and sites that draw you in. This can be done without entirely sacrificing your online life. Mindfulness apps like Headspace or Calm can help to reduce anxiety and refocus your mind. Duolingo can be used for language learning. These are more productive ways to spend time online. If your interest in news persists, seek out platforms that prioritize balanced reporting over sensationalism. By setting limits for yourself and becoming more aware of your online habits, you can begin to loosen the grip that doomscrolling holds on you. Doing this will improve your mental and emotional health, and most likely your physical health as well. Switching to more positive activities will only add to this improvement. Doomscrolling results from manipulations of our desire to understand the world around us. Rather than leaving us feeling informed, however, it can leave us drained and anxious. By understanding its triggers and consequences, we can learn to avoid sites and apps that exploit our curiosity and move to those that feed it in more positive ways. Setting boundaries is an important part of adopting healthier habits. Staying informed should not mean sacrificing your overall well-being. Small, consistent changes will help you reclaim your time, improve your health and return your focus to the aspects of life that really matter.
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