Cluster article · 7 min read

Doomscrolling: why you do it, and how to stop

There is a name for the late-night spiral through bad news, a validated way to measure it, and a clear psychology underneath. Once you can see the loop, it gets easier to step out of.

Compiled and edited by Hanzala Nadeem Reviewed against current research
It has a scale

Researchers published a validated Doomscrolling Scale in 2022, so the behavior can be measured, not just described.

Negativity bias

Human brains pay extra attention to threats. Feeds amplify that wiring, which is part of why bad news is so sticky.

Linked to worse mood

Doomscrolling is associated with more anxiety and lower wellbeing, though the evidence is correlational.

01What doomscrolling is

Doomscrolling is the habit of scrolling on and on through negative news and social media, often long after it stops being useful, even though it leaves you feeling worse. The word spread during the early 2020s, but the behavior was familiar to anyone who has refreshed a feed at midnight looking for the next bad headline.

It is not just a figure of speech. In 2022, researchers published a validated Doomscrolling Scale, which means the behavior can now be measured and studied properly rather than only described. That matters, because it lets us ask real questions about why it happens and what it does.

02Why you keep doing it

Part of the answer is ancient wiring. Human brains give extra weight to threats and bad news, a tendency psychologists call negativity bias. In a dangerous world, paying close attention to what might hurt you was a survival advantage. A feed full of alarming headlines hijacks that same instinct.

Uncertainty adds fuel. When something frightening is unfolding, checking feels productive, as if more information will give you control. Usually it does not. The feed never resolves, so the monitoring never ends, and the design of infinite scroll removes the natural stopping point that might have let you walk away.

03What it does to you

Studies link doomscrolling to more anxiety, lower mood, and reduced wellbeing. People who doomscroll more tend to report feeling worse, and the behavior can feed the very anxiety that drives it.

The honest truth: This evidence is mostly correlational, so we cannot say doomscrolling alone causes anxiety. Anxious people may doomscroll more, and doomscrolling may deepen anxiety. Both are likely true. Either way, the loop is worth interrupting, because little is gained from the hundredth scroll that was not there at the tenth.

04How to break the loop

You do not have to swear off the news. Staying informed is reasonable. The aim is to make consumption deliberate instead of compulsive.

  • Set a time cap for news, and check at chosen moments rather than all day.
  • Turn off breaking-news and social alerts so the feed stops summoning you.
  • Pick a couple of trusted sources instead of an endless, algorithm-sorted stream.
  • Have an exit ready: a replacement action for when you notice the spiral, especially near bedtime.

If the pull is strongest at night, our guide to bedtime procrastination covers why, and the digital addiction pillar puts doomscrolling in the wider context of compulsive use.

05Common questions

What is doomscrolling?
Doomscrolling is the habit of continuously scrolling through negative news and social media, often for long stretches, even though it leaves you feeling worse.
Why do I keep doomscrolling?
Partly human wiring: our brains pay extra attention to threats, a tendency called negativity bias. Feeds amplify that, and uncertainty makes monitoring feel productive even when it is not.
Is doomscrolling bad for you?
Research links it to lower wellbeing, more anxiety, and worse mood. The evidence is mostly correlational, so it is best read as a strong association, not proven cause.
Is doomscrolling a real, measurable thing?
Yes. Researchers published a validated Doomscrolling Scale in 2022, which means it can be measured and studied rather than just described.
How do I stop doomscrolling?
Add friction and limits: set a time cap for news, turn off breaking-news alerts, choose a couple of trusted sources, and replace the habit with something that actually settles you.

06References

  1. Sharma, B., Lee, S. S., & Johnson, B. K. (2022). The dark at the end of the tunnel: doomscrolling on social media newsfeeds. Technology, Mind, and Behavior, 3(1). DOI: 10.1037/tmb0000059
  2. Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5(4), 296-320. DOI: 10.1207/S15327957PSPR0504_2

This article is for education only and isn't a substitute for professional care. If the news is affecting your mental health, it is okay to step back and to seek support.

Where to go next

Digital addiction: what it is, and what it isn’t The pillar this article belongs to. Anxiety and your phone: the loop that feeds itself The checking-and-reassurance cycle behind a lot of doomscrolling. Screens and mental health: the honest picture How feeds and mood actually interact.