The Mayo Clinic Press defines doomscrolling as “the compulsive and unproductive consumption of negative information, often on social media,” and we’re all guilty of it. Especially with the rise of short form video content on platforms like TikTok and Instagram, it’s easy to get lost scrolling through videos for hours and it’s far easier to feel much worse than before after doing so. We are often put under a lot of pressure to be aware of the situations happening around us, to form opinions on it, and stay informed about it. The recent (incredibly stressful) presidential election has only perpetuated the desire to always know what the latest news is, leading to doomscrolling.
I am personally a doomscroller. I couldn’t tell you why–in fact, I think most people probably couldn’t tell you why–but I know that I’m often so glued to my phone because I want to stay informed and connected to the people around me, no matter how hurtful and draining it is. As I, like so many others this past Tuesday, developed an obsessive need to check the election map over and over and over again, I realized how awful I started to feel. Although I thought I was doing myself a favor, trying to stay updated as much as I could, I was in reality tearing my own world apart, convincing myself that I had to check the news every five minutes, that I had to scroll TikTok to listen to others to confirm and validate my feelings, I had to doomscroll so I didn’t miss anything.
Even though I was informed and aware, my mental health was at a low that I had rarely experienced before. Then, I had a moment. Not necessarily a revelation, but a moment that I just turned my phone off and put it down in front of me. I looked away from it, and within seconds I felt better. As a self-declared worrier who also just thinks a lot, I was surprised at how much taking a step away from my screen improved my mindset immediately.
Now, I know that the whole “just put the phone down” idea sounds a lot easier than it actually is, especially because of that “what now?” feeling after doing it. For me, even after breaking free from my doomscrolling cycle, I still have that constant need to go back to it. If you find yourself struggling to break away from the mental exhaustion that social media can cause, here are some easy things to do instead.
1. Read A Book
I have personally developed a newfound love for reading. I read a ton when I was younger, but I’ve just gotten back into it this year because of how easily a good story can transport me somewhere else. With reading, there’s no pressure whatsoever; you can read whatever you want. It’s not like doing a homework reading or even like a book club, because it is truly something you can do for yourself and only yourself if you so choose, and there are no limits to the kinds of books you could immerse yourself in. Reading a book is so easy and low effort and it can literally be done while you’re lying in bed (my favorite types of activities!). If you don’t have any books on hand, checking out eBooks and audiobooks digitally through an app like Kindle or Libby is an incredible, easy, quick option as well. If you don’t already have a library card, most universities will provide online access to their library system with your student login credentials (including our university! Shoutout KU!) that you can check out online books through. Although it doesn’t technically get you away from your phone, I think reading is an awesome way to combat pointless scrolling.
2. go outside
The fall weather happening right now is my favorite weather ever, so getting outside and taking walks has been a huge help in getting me away from my screen. It’s very refreshing and grounding for me, especially when I take a quiet walk without listening to any music or looking at my phone and instead just listen to and take in my surroundings. Putting on a cute fall outfit and walking around outside has done miracles for my mental health; it serves as an important reminder that even if things get scary, we still can live only in this exact moment and recognize the incredible world we have around us. If nothing else, just opening a window and breathing in some fresh air is such a simple yet gratifying experience.
3. take a relaxing shower
In fact, don’t just stop at a normal relaxing shower, go the whole nine yards! Exfoliate, use a hair mask, even just use your favorite soap. Crank that water temperature up as high (or as low) as you want it. Sing in the shower, recite poetry, stay quiet, or cry if you need to. Do your skincare routine, put on your favorite pajamas, and let it all be a reminder that it’s okay to do things for yourself. I find that taking a hot shower is very meditative and something that truly does force me to step away from my phone for a while, which helps when I’m really struggling with doomscrolling.
4. revisit an old hobby
I’m willing to guess that we all had hobbies and interests that meant the world to us years ago, but they eventually fell off our radars as we grew up and got busier. If there’s something that you used to really enjoy but found yourself not having the time anymore, do something small to revisit that activity. For me, these are things like drawing/coloring and playing piano. It really doesn’t have to be anything crazy, just try something out. You could end up unlocking a whole section of your brain that’s been waiting for you to pick up that hobby again. Create that time for yourself to maintain fun hobbies that you know you enjoy and don’t have to use a ton of thought to get back into.
5. try a new hobby
If you’re feeling a little extra adventurous, you could always try to pick up something completely new. Last summer I started learning how to crochet, and I have never looked back. That activity really works for me because it keeps my hands busy while I either watch a show or listen to music, or just have some quiet time. Baking is a really great one too, as I find it very calming to follow directions, measure, and have something to monitor as it bakes in the oven. Experimenting with a new hobby is especially gratifying because the progress that you make is often rapid and tangible. It can provide a good substitute for the feeling of gratification you would get from social medias (in my opinion).
6. eat or drink something yummy
I mean, who doesn’t love a little sweet treat to help get through the day? Eating or drinking anything, whether it’s something healthy or something sugary or caffeinated, can really give you that little burst of motivation you might need. It’s important to do things “just because.” Order that coffee just because you’ve had a rough day. Eat that cookie you’ve been saving just because you’re proud of yourself for something you did today. Or, even if you just make a small effort to drink a little extra water today, that’s more than enough; even just water can make a huge difference in how you feel.
7. reach out to others
When doomscrolling, the feeling of… well, doom, can feel really overwhelming and lonely. As easy as it is to retreat into your own bubble when you feel drained, try to stay connected with the friends and family members you care about. Call your parents and talk to them for a while, even if it’s only for 10 minutes. Have dinner with a friend, or study with a classmate. It sounds cheesy and ridiculous, but I promise it can be so helpful to remind yourself of your support system and that you’re not alone. In fact, they could be really needing your support too. Being kind to both those around you and to yourself is truly the most beneficial thing you can do.
