Last updated: October 2026
Doomscrolling is scrolling through bad news or negative posts for far longer than you meant to, often late at night. A 2026 review of 44 studies linked it with more anxiety, low mood and stress. To stop, set time limits, turn off news alerts, keep your phone out of the bedroom and swap scrolling for something calming.
Below: why we doomscroll, how it affects mood and sleep, and 8 practical ways to stop.
Why do we doomscroll?
- Our brains are tuned to threats. Bad news grabs attention more than good news.
- Feeds never end. There’s no natural stopping point, so it’s easy to lose track of time.
- Uncertainty. When something worrying is happening, checking for updates feels like it will help you feel in control.
- Fear of missing out on important news.
- Tiredness and stress, which make it harder to put the phone down. See revenge bedtime procrastination.
How doomscrolling affects you
| Area | What can happen |
|---|---|
| Mood | The 2026 review linked it with anxiety, low mood and psychological distress. See low mood vs depression |
| Sleep | Later bedtimes, a racing mind, and screen light that the NHS says can make it harder to fall asleep |
| Focus | Constant switching makes it harder to concentrate. See how to focus better |
| Stress | Your body can stay in alert mode. See feeling overstimulated |
The research is mostly surveys, so it shows a link rather than proof that doomscrolling causes these problems. People who are already anxious may also scroll more.
8 ways to stop doomscrolling
- Charge your phone outside the bedroom and use a separate alarm clock.
- Set a screen curfew. The NHS suggests avoiding phones, tablets and computers for an hour before bed.
- Use app time limits on news and social media apps.
- Turn off breaking news alerts. Check the news once or twice a day at set times instead.
- Unfollow or mute accounts that leave you feeling worse.
- Notice the urge and pause: “Will this help me right now?”
- Have a swap ready: a book, a podcast, box breathing or journal prompts.
- Do something positive with worry. If the news upsets you, one small action, such as donating or calling someone, often helps more than reading more.
For a bigger reset, see dopamine detox. An evening ritual helps replace the scroll. Our Magnesium Glycinate Sleep Complex is a caffeine-free bedtime drink with L-theanine, and magnesium contributes to normal psychological function.
Doomscrolling at night
Night-time is when doomscrolling does most harm, because it eats into sleep and leaves your mind racing. If you wake in the night, resist reaching for your phone. Try a slow breathing exercise or a calm audio instead. See anxiety at night, yoga nidra and how to sleep better.
If worry or low mood is affecting your daily life, speak to your GP. Adults in England can refer themselves to NHS Talking Therapies. See how to deal with anxiety.
FAQs
What does doomscrolling mean?
Scrolling through bad news or negative content for longer than you meant to, often late at night.
Is doomscrolling bad for your mental health?
Studies link it with more anxiety, low mood and stress, although they can’t prove it causes them.
How do I stop doomscrolling before bed?
Charge your phone outside the bedroom, avoid screens for an hour before bed and have a calming swap ready, such as reading or a breathing exercise.
Why can’t I stop doomscrolling?
Endless feeds, our natural focus on threats, uncertainty and tiredness all make it hard to stop. Time limits and alert settings help.
Sources
- Li Q et al (2026). Doomscrolling, mental health, and psychological well-being in adolescents and adults: a systematic review and meta-analysis. Frontiers in Psychology.
- Dadfar M et al (2026). Doomscrolling: its relationships with fear of missing out, netlessphobia, internet addiction, and psychological distress in university students. Neuropsychiatric Disease and Treatment.
- NHS Every Mind Matters. How to fall asleep faster and sleep better.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex and Reishi Mushroom Adaptogenic Complex.
