It usually starts with good intentions: you’re just going to check the news real quick, maybe see what’s trending on Twitter, skim a few headlines. Ten minutes tops. Fast forward 45 minutes, and you’re neck-deep in worst-case scenarios, terrifying stats, and outrage-inducing content you didn’t even ask for. That, right there, is doomscrolling—and yes, it’s a thing.
Doomscrolling is the compulsive habit of consuming large amounts of negative news or content online, often late into the night, even when it’s making you feel worse. And you’re not alone—this behavior has skyrocketed in recent years, especially with the 24/7 news cycle and social media algorithms feeding us a steady stream of anxiety-inducing updates.
But how do you know if you’re just staying informed… or stuck in a doomscrolling loop that’s quietly wrecking your mental health? Let’s break it down.
You Tell Yourself It’s “Just for a Minute,” but It Never Is
One of the sneakiest signs you’re doomscrolling is that you lose track of time. You might glance at your phone during a break or before bed and suddenly realize an hour has passed. If you’re frequently surprised by how long you’ve been scrolling—and you leave your screen feeling more anxious than when you picked it up—that’s a red flag.
You Go Looking for Bad News (Without Realizing It)
It sounds counterintuitive, but doomscrolling can feel weirdly… addictive. You might find yourself searching for updates on every bad thing happening in the world, clicking through comment sections, or refreshing the same few apps over and over. Even though it makes you feel tense, you keep going. This happens because your brain is wired to pay attention to threats (thanks, survival instincts), and algorithms know how to keep you hooked.
Your Sleep or Mood Is Taking a Hit
If you’re lying in bed scrolling through disasters until midnight, it’s not just bad for your sleep—it can also set the emotional tone for the next day. Doomscrolling ramps up your nervous system, making it harder to relax, fall asleep, or wake up feeling refreshed. Over time, this habit can increase feelings of hopelessness, irritability, or even numbness.
You Feel Powerless but Can’t Look Away
There’s a particular feeling doomscrolling creates: like the world is falling apart and you can’t do anything about it. This sense of helplessness is draining—and it often leads to paralysis, not action. If you find yourself overwhelmed by the news but still refreshing the same cycle of negativity, that’s a sign you’re caught in a loop.
You Struggle to Pull Yourself Out of It
Maybe you’ve told yourself, “I really need to stop doing this before bed,” but then the next night, you’re right back at it. If the habit feels compulsive—like you’re doing it even though you don’t want to—that’s your brain signaling it’s in autopilot mode. Doomscrolling can become a default coping mechanism for anxiety, boredom, or stress, even though it ultimately makes those feelings worse.
Why Doomscrolling Feels So Hard to Break
Doomscrolling hits a psychological sweet spot: high alert, high stimulation, low effort. It doesn’t require you to engage deeply—just to keep tapping, swiping, and consuming. But it can trick your brain into thinking you’re staying informed or preparing for danger, when really, you’re feeding anxiety without solving anything.
The good news? Like any habit, doomscrolling can be rewired. It starts with recognizing when it’s happening, how it’s impacting your mind and body, and gently creating boundaries with your media intake. Even a few mindful pauses during your scrolling sessions can make a big difference.
Self-awareness is the first step. And if you notice these signs? You’re already halfway there.
