Doomscrolling — the habit of endlessly consuming negative news and distressing content — can quietly undermine emotional well-being, focus, and sleep, especially when it becomes part of a daily routine. The good news? You can break that habit. Let’s take a look at some strategies to defeat doomscrolling and some healthy, enjoyable alternatives for your scrolling time.
If you’re struggling with unhealthy media habits or feeling stressed, anxious, or overwhelmed, find support at Cornerstone Counseling Center of Chicago. Request an appointment today.
The Mental Health Impact of Doomscrolling
Doomscrolling doesn’t just feel draining; it has real psychological effects. Studies show that repeated exposure to negative or alarming content can heighten anxiety, worsen depression, and keep the nervous system in a prolonged state of stress. Doomscrolling can trigger the brain’s threat response, making it harder to disengage even when scrolling no longer feels productive or informative.
Over time, this cycle can lead to:
- Increased anxiety and rumination
- Trouble sleeping or racing thoughts at night
- Emotional numbness or burnout
- Reduced concentration and productivity
If you’re looking to improve your mental health in 2026, breaking the doomscrolling cycle is an essential step.
How to Quit Doomscrolling and Build Healthier Social Media Habits
Stopping doomscrolling doesn’t mean ignoring the world. It means creating boundaries that allow you to stay informed without becoming overwhelmed. Intentional media use is key.
Consider these practical strategies for quitting doomscrolling in 2026:
- Set time limits for social media use: Use app timers or built-in screen time tools to cap scrolling sessions.
- Create no-scroll zones: Avoid social media during meals, before bed, or first thing in the morning.
- Curate your feed: Unfollow or mute accounts that consistently provoke anxiety, outrage, or hopelessness.
- Schedule news check-ins: Choose one or two specific times a day to read credible news sources, instead of scrolling continuously.
- Turn off nonessential notifications: Fewer alerts mean fewer impulsive checks.
These habits help shift social media from a reflex to a conscious choice, reducing stress while maintaining access to important information.
Healthy Alternatives to Doomscrolling That Support Mental Wellness
One of the most effective ways to stop doomscrolling is to replace it with activities that meet the same needs — connection, stimulation, or distraction — without the emotional toll. Finding the right alternative can offer grounding, creativity, and even joy. Here are some suggested swaps to end your doomscrolling in 2026.
Reading (and Annotating)
Reading is a powerful antidote to doomscrolling, especially when paired with annotation. Unlike passive scrolling, reading requires sustained attention, which can calm the mind and reduce anxiety. Annotating — underlining, highlighting, or jotting notes in the margins — further enhances focus and comprehension.
Mental health benefits of reading and annotating include:
- Improved concentration and cognitive engagement
- Reduced stress and mental fatigue
- A sense of accomplishment and presence
- Opportunities for reflection and emotional processing
Whether it’s fiction, poetry, or nonfiction, reading offers a slower, more nourishing way to engage the brain.
Crafting, Art, and Creative Expression
Creative activities are another effective replacement for doomscrolling. Crafting, drawing, painting, knitting, or playing music engages the brain in a tactile, mindful way. These practices can lower cortisol levels and help regulate emotions, particularly during times of uncertainty.
Even short creative sessions can:
- Provide emotional release
- Improve mood and self-esteem
- Encourage mindfulness and flow
- Offer a break from screens and constant updates
The goal isn’t perfection, but presence.
Movement, Mindfulness, and Offline Rituals
Physical movement and grounding practices can also disrupt the doomscrolling cycle. Gentle exercise, yoga, stretching, or walking outdoors help reset the nervous system and release built-up tension. Mindfulness practices such as deep breathing or journaling can further support emotional regulation.
Even short and simple offline rituals — like making tea, listening to music, or spending time with a pet — can serve as intentional pauses that replace habitual scrolling with restorative moments.
Make 2026 the Year You Reclaim Your Attention
Stopping doomscrolling isn’t a matter of willpower alone. It’s about creating an environment and routine that supports mental health, clarity, and balance. By setting boundaries around social media, choosing healthier replacement activities, and tuning into emotional needs, you can make 2026 a year of greater focus and improved well-being.
If doomscrolling has become a source of anxiety, stress, or emotional exhaustion, professional support can help. Counseling provides tools to manage compulsive habits, process difficult emotions, and build healthier coping strategies. Find support at Cornerstone Counseling Center of Chicago; schedule an appointment with us today.
Cornerstone Counseling Center of Chicago is a mental health agency providing exceptional counseling and therapy services to individuals of all ages and family dynamics. Our therapists incorporate evidence-based, cutting-edge tools into their work with clients, and every client receives individualized care based on their needs and goals. We have been practicing in the Near North neighborhood of Chicago for over 51 years and plan to serve our community for many years to come. Request an appointment with us today, and experience our impact firsthand!
