Doomscrolling: The Scroll That Never Ends

Every night, Clara promises herself she’ll just “check one more thing” on the news app. It starts as an innocent glance: a headline, a notification, a trending clip. But minutes stretch into hours. Her heart pounds. She feels on edge. And when she finally puts the phone down, she’s unsettled, restless, and drained. Insomnia leads to fatigue at work causing poor work performance, irritability, difficulty communicating, and chronic anxiety.

If Clara’s story sounds familiar, that’s because doomscrolling is quietly emptying our emotional reserves. In a world where bad news lurks behind every swipe, even well-intentioned “staying informed” can become an addictive trap.

What Is Doomscrolling?

Doomscrolling (sometimes called “doomsurfing”) is the compulsive act of consuming negative news or upsetting content online in an unending loop. It’s not simply reading one troubling article; it’s the endless scroll, even when we know it harms us.

Why does it happen?

• Negativity bias: Human brains are wired to pay extra attention to threats. Negative content “hooks” us more deeply than neutral or pleasant information.

• Reward loop / feedback cycle: Each new detail (“Oh no, there’s more”) provides a small hit of relief or stimulation that reinforces the behavior.

• Algorithms & infinite scroll design: Social media platforms are engineered to keep us scrolling. Emotionally charged content is prioritized.

• Uncertainty & control seeking: In stressful times, we scroll to “stay informed” or “not fall behind.” Ironically, this attempt at control often backfires.

• Addiction: Over time, doomscrolling becomes addictive. It pulls us away from real-world engagement, creating a sense of separation from reality.

The Steep Toll: Effects on Individuals, Work & Family

On Individuals

• Heightened anxiety, irritability, and rumination

• Feelings of hopelessness and helplessness from constant exposure to negativity

• Disturbed sleep or insomnia (the brain remains primed for threat) 

• Physical symptoms: tension headaches, stomach upset, elevated heart rate

• Shifts in belief systems, depending on content consumed (e.g., distrust, despair, cynicism)

• Emotional exhaustion and burnout

• Long-term health problems linked to chronic stress

  
  

On Employment / Productivity

• Reduced concentration and focus

• Slower decision-making and impaired problem-solving

• Difficulty recovering from daily stress, accelerating burnout

  
  

On Family & Relationships

• Lost “present time”: hours of connection or rest consumed by screens

• Increased irritability, mood swings, and withdrawal

• Children model the same behaviors when they see caregivers endlessly scrolling

  
  

How to Prevent & Break Doomscrolling

Set intentional limits

o    Use screen-time or app timers (15–30 minutes max)

o    Create “scheduled news windows” rather than constant checking

Redesign your environment

o    Keep phones off the nightstand or in another room overnight

o    Place devices out of reach during work hours

o    Switch your screen to grayscale to make scrolling less addictive

Audit notifications & feeds

o    Turn off push alerts

o    Unfollow accounts that amplify negativity

o    Add positive or solution-focused content to your feed

Mindful interruption

o    Pause before scrolling: Why am I doing this? What am I looking for?

o    If you drift into negativity, stop, breathe, and reset

o    Ask: Is there a hidden payoff to this habit? (Secondary Gain)

Replace with restorative habits

o    Develop a nightly screen-free ritual (reading, journaling, creative activity)

o    Move your body with walking, stretching, or breathing exercises

o    Connect with family and friends face-to-face

o    Utilize NLP concepts that are taught in therapy sessions

Accountability & support

o    Share your intention with someone you trust

o    If doomscrolling affects your mood or functioning, seek therapy

NOTE: Therapeutic intervention can be extremely helpful. Individuals often focus on the symptoms of doomscrolling, such as anxiety or rumination, and not address the catalyst.

Final Thoughts

The scroll is seductive. It promises “just one more,” but often delivers tension, fatigue, and disconnection. For many, it also creates hopelessness and helplessness, slowly reshaping beliefs about the world and the future. Prolonged dependence on technology, especially negative content, can destroy resilience and contribute to long-term health issues.

The research is still emerging, but the signals are clear: doomscrolling isn’t harmless. It steals time, warps perspective, and erodes well-being.

If you take one idea with you: treat your device like a tool, not a companion. Use it to connect, create, and learn, not feed anxiety. With awareness and intention, you can return your focus to what matters most: reality, relationships, and your own peace of mind.

Eugene Roginsky, LCSW CEO of Bridge2Horizon Psychotherapy and Counseling Services PLLC Located in Lincolnshire, Illinois (Lake County)

Suggested Bibliography

• Laato, S., Islam, A. N., Farooq, A., & Dhir, A. (2020). Unusual purchasing behavior during the early stages of the COVID-19 pandemic: The stimulus-organism-response approach. Journal of Retailing and Consumer Services. (Doomscrolling origins in pandemic context).

• O’Reilly, G. A., Dogra, S., & Dey, M. (2022). Doomscrolling Scale: Its Association with Personality Traits. Current Psychology, 41(12), 8636–8645.

• Health.harvard.edu. (2023). Doomscrolling dangers: Why we can’t stop scrolling bad news.

• University of California. (2020). Doomscrolling again? Expert explains why we’re wired to worry.

• The Guardian. (2024). Doomscrolling linked to existential anxiety, distrust, and despair.

• Stanford HAI. (2024). The Data Behind Your Doom Scroll: How Negative News Takes Over Your Feed.