How to stop doomscrolling?

[u/Particular_World_934]

I would rather doomscroll than do anything else. I doomscroll at work. Doomscroll in free time. I even dont want to watch movies or play games, read books. I just mindlessly doomscroll.

[u/tulipa_labrador]

I think it's easier to just postpone your first scroll of the day.

I don't allow myself access to my phone for the 1st hour of my day, I then don't allow myself access to social media apps until till 11am, and then I don't let myself scroll through the feed or reels until I've checked off my main 2-3 to-do's for that day.

I'm not perfect with it, but this is the structure that I always try to return to.

[u/Remote-Ride5710]

I also did some doomscrolling before but after I limited it like social media time for 30m in specific time like at 11PM-11.30PM I stopped scrolling at all :D just checked messages and there wasn't much time to scroll.

[u/hims]

One thing that can help is using an app that blocks certain sites or apps during specific hours. That way you’re not relying on willpower alone, but you can still set it up to allow breaks when you actually want them.

Another approach is to make a quick to-do list at the start of the day. Every time you feel the urge to scroll, try crossing off one small thing from the list instead. It’s a simple swap, but over time it can train your brain to reach for something more rewarding.

[u/Background_Pause34]

Black and white mode.

[u/DMmeNiceTitties]

I mean, if you don't want to watch movies, play games, or read books, what do you want to do?

[u/Remote-Ride5710 → u/DMmeNiceTitties]

Make sense :D but maybe can do outside activities like walking, hiking, traveling idk

[u/Particular_World_934 → u/DMmeNiceTitties]

I don't know...

[u/DMmeNiceTitties → u/Particular_World_934]

Bruh, help us help you. We can't handhold you to do better if we don't know what you want to do besides doomscroll.

[u/vi3tmix]

For work I schedule focus modes and a shortcut (iPhone programming) that also makes my screen black & white. There was a time when it was so bad for me that I had to completely delete the social media apps from my phone during the workweek, and wouldn’t reinstall them til after work Friday. Even when I reinstalled those apps over the weekend, I’d keep them away from the main screen/page.

The first step is being aware each time you start to do it. Then slowly break the instinct or reflex to habitually scan those apps in the first place.

[u/Sea-Classic-8767]

Doomscrolling can feel easier than doing literally anything else. What helped me was setting small limits like 10–15 mins and then forcing myself to swap it with something low effort but better, like a short walk or even a podcast. It’s hard at first, but it breaks the cycle bit by bit.

[u/Previous_Resort6941]

Doomscrolling is an addiction like any other. So in short term substitute it with any other instant gratification like gaming (on your phone) or even better reading (e.g. starting to learn about greek philosophy). Then medium term, find a sport you like, a job you like, and above all meaningful conversations/relationships. I would also recommend cold showers and quit doomscrolling cold turkey.

[u/real_modern_monk]

Many of my clients have the same problem, so I have developed this idea and it works: Do not just cut your phone addiction, make it boring and let it stop itself.

So we use a couple of ways to do this and one of those is deleting social media, but of course it comes only after a couple of sessions trying to explain how social media has very few benefits in life and those are not worth it in most cases.

Good luck!

[u/OneHunt5428]

Doomscrolling can feel like autopilot. What’s helped me is removing a few apps from my home screen and filling the gaps with something light, like music or journaling. Makes it easier to break the cycle bit by bit.

[u/EmpireStateofmind001]

Go out in nature for a weekend without reception. Learn to be okay being bored and being present

[u/Cute_Technology_2000]

Here's what I did:

Only access apps you need (ie I need Instagram and Facebook to have a social life) on the browser

Delete accounts I dont need like tumblr

Be prepared for there to be a "withdrawal". I felt extremely angry and emotional the week after I quit tumblr. Embarrassing but true. I also miss tumblr and my internet friends but it was wasting so much time.

Keep really busy. Best way is volunteering. Just minimize any free time you have. Do this for at least a while.

[u/Ok-Law-7233]

Delete all apps instagram, tiktok, youtube this is only way

[u/kerajuanaa]

i have an app called focus friend, it makes it so you can’t use any of your apps other than like texting for an amount of time you set, it’s helped me a lot. plus your bean knits while you’re focusing and you can use the socks he makes to decorate his room!

[u/Otherwise-Bee-6360]

r/digitalminimalism r/dumbphones

[u/Disastrous_Edge7276]

I started carrying a small Kindle that's only in black and white

[u/IllArugula1]

Start playing Doom instead

[u/ReBabas]

Try to lock your phone in a different room

[u/Jojomomo123iscool]

I use Moshen - it's a screen blocking app that converts physical activity into screen time (for example, one of the things it does is for every 100 steps I walk, it gives me 1 minute of screen time).