How do I stop doomscrolling at night?

Give the phone a bedtime rather than yourself, charge it in another room, and have something easy waiting in its place such as a book or a podcast. The distance from the phone matters far more than willpower.

Why can I not stop scrolling even when I want to?

These apps are designed to keep your thumb moving, with endless feeds and no natural stopping point. Struggling to put your phone down is the design working, not a lack of self control.

Does scrolling before bed really affect sleep?

Yes. Alarming or emotionally charged content keeps you alert, so your mind is still processing it once the light is off. Stopping around an hour before bed gives your brain time to settle.

Do I need to delete social media to fix this?

No. Small changes usually hold better than a full deletion. Turning off news notifications, switching the screen to greyscale in the evening and moving the charger out of the bedroom are enough for most people.

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Wellbeing 7 min read

How to Stop Doomscrolling and Reclaim Your Evenings

Published 21st August 2026Updated on 2026-08-21

Written byColleen and Inspi , our chat bot

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Doomscrolling is the habit of scrolling endlessly through upsetting or worrying content online, usually without meaning to. Your brain treats bad news as a problem to solve, so it keeps looking for a resolution that never arrives.

How to Stop Doomscrolling and Reclaim Your Evenings

Frequently asked questions

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How to Stop Doomscrolling and Reclaim Your Evenings

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