THE DOOM SCROLL: Why We Can’t Look Away
— 5 min read —
What is Doomscrolling?
The urge to keep scrolling through bad news - especially when the world feels heavy (which, let’s be honest, is a lot lately).
We think we are searching for answers or control. Instead, we end up feeling anxious, overstimulated and stuck in a cycle of dread. Doomscrolling, known for its uncanny presence at night, can happen at any point of the day and has the ability to disrupt our natural rhythms of processing.
The urge to doomscroll is understandable. But research shows that doomscrolling has negative impacts on both our mental AND physical health leading to an increase in headaches, muscle tension, difficulty sleeping, and elevated blood pressure.
The Science Behind it.
Blame dopamine.
The brain chemical behind pleasure, reward, satisfaction and motivation, also gets a boost from movement, practicing gratitude, meditating, trying something new, and even just getting a good night’s sleep.
But our brains crave quick hits of dopamine too!
Scrolling isn’t just boredom - it’s chemical. Every swipe triggers a surge of feel-good dopamine reinforcing the habit and keeping us hooked and locked in.
Your brain LOVES easy rewards. The question is - who is in control?
Research shows:
📱 People who struggle with focus or self-control are more likely to rely on their phones for that quick hit of instant gratification
😟 Those dealing with higher levels of anxiety or worry often turn to their screens as a way to cope and find relief.
It’s a tough cycle to break—but understanding what’s happening in our brains is the first step toward taking back control.
So what can we do?
💡 Limit the Spiral: Set a phone cut-off time—especially before bed—to give your brain time to reset.
🚫 Create Phone-Free Zones! Keep phones off-limits in key spaces like the dinner table to encourage real connection.
🔄 Replace the Scroll with Something Real! Swap screen time for movement, deep breaths, or a quick chat—small changes, big impact.
📱 Set App Limits: Use your phone’s screen time settings to limit apps that pull you in (hello, Instagram and news alerts). Sometimes, just that little reminder is enough to pause the scroll.
🚨 Turn Off Notifications: Dings, buzzes, and pop-ups are designed to hook us. Silencing non-essential notifications can break that constant pull.
☀️ Tech-Free Mornings: Start your day without diving into your phone. Even 10-15 minutes of stretching, journaling, or sipping coffee before you scroll can set a calmer tone.
📚 Swap the Night Scroll for a Book: If you like winding down with something to read, try swapping the phone for a real book or audiobook before bed. It still feeds that wind-down craving—without the doom.
💛 Check In With Yourself: Next time you reach for your phone, pause and ask: Why?
Bored? Stressed? Avoiding something? Sometimes naming it can help you choose something else instead.
Breaking the cycle of doomscrolling isn’t easy, but with small, intentional steps, we can regain control and prioritize our well-being. The key is creating boundaries and replacing mindless scrolling with healthier, more fulfilling habits. Remember, your brain loves easy rewards, but it thrives on meaningful, mindful moments. By setting limits, taking breaks, and checking in with yourself, you can reduce stress, improve your mental health, and reclaim your peace of mind. It’s all about making small, consistent changes that add up to big improvements.
Your mind—and body—will thank you 💛
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Mental health is an extremely important part of anyone’s wellbeing, which is why we have a team of registered psychotherapists, registered social workers and counsellors on hand for whatever support you or your family may need.
This post was written by Dr. Tiffany Lewis, wellbe social worker + psychotherapist. If you or your family are in need of support, you can book an in-person or virtual visit with our social workers here.
