Breaking the Doomscrolling Cycle: Reclaiming Self-Connectedness in the Digital Age
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Written By: Undefeated Healthcare Editorial Team
Reviewed By: Chase Butala MS LPC, LCPC
6/12/2025
In today’s hyper-connected world, it’s easier than ever to stay informed. But there’s a dark side to this accessibility: doomscrolling—the habit of continuously consuming negative news and social media content. While staying updated is important, the compulsive nature of doomscrolling can erode mental well-being and strain our relationships. At Undefeated Healthcare, we believe in helping individuals reconnect with themselves by building awareness, setting boundaries, and seeking meaningful support.
What Is Doomscrolling?
Doomscrolling refers to the excessive consumption of distressing news and content, especially on social media platforms or news apps. This often happens late at night or during moments of stress, where one scrolls not to find solutions or insight, but to feed an anxious need for control or awareness in a chaotic world.
The Consequences of Doomscrolling
Internal Effects
Excessive exposure to negative content heightens anxiety, contributes to depression, and disrupts sleep. A 2023 study from the Journal of Behavioral Addictions found that individuals who spend more than 3 hours per day doomscrolling were twice as likely to report symptoms of clinical anxiety and 1.5 times more likely to experience symptoms of depression.
Doomscrolling also disconnects us from the present moment and our inner world. It can dull our self-awareness, making it harder to listen to what our bodies and emotions are telling us—ultimately weakening our self-connectedness, or our ability to tune in to who we are and what we truly need.
Interpersonal Effects
Relationships can also suffer. Doomscrolling isolates us, stealing time and attention from our loved ones. Studies have shown that excessive phone use—especially during shared time—correlates with increased conflict and reduced relationship satisfaction.
What Is a Healthy Amount of Scrolling?
There’s no perfect number, but digital wellness researchers generally suggest:
Healthy Range: 30 minutes to 1 hour of intentional screen time on social media or news apps per day.
Concerning Range: 2+ hours per day of unintentional, emotionally-driven scrolling, especially if it disrupts sleep or daily functioning.
Strategies You Can Use at Home
Managing doomscrolling isn’t about cutting yourself off from the world—it’s about mindful consumption. Here are evidence-based strategies you can use today:
1. Set Screen Time Limits
Use your phone’s digital wellbeing tools or apps like Freedom or StayFree to cap social media use and track your patterns.
2. Establish a “Last Scroll” Time
Designate a time (e.g., 9 p.m.) as the latest you’ll scroll each night. Replace late-night scrolling with a grounding activity like journaling or reading.
3. Create Scroll-Free Zones
Keep your phone out of the bedroom or dining area to encourage presence during rest and meals.
4. Practice “Mindful Scrolling”
Before opening an app, ask yourself: Why am I here? What do I hope to get from this? If you can’t answer clearly, it may be time to pause.
How Therapy Can Help
At Undefeated Healthcare, our clinicians address doomscrolling through a personalized, trauma-informed approach. Here’s how therapy can support you:
1. Cognitive Behavioral Therapy (CBT)
CBT helps clients identify thought patterns driving doomscrolling—such as catastrophizing or seeking reassurance—and replaces them with more adaptive beliefs.
2. Digital Behavior Mapping
Therapists guide clients in identifying emotional triggers and behavioral cues linked to scrolling. Together, they co-create intentional routines that prioritize rest, self-care, and self-connection.
3. Values Clarification
We help clients explore what truly matters to them—connection, peace, creativity—and align their digital behavior with these values.
4. Mindfulness & Somatic Work
By bringing awareness to the body and breath, clients can strengthen their connection to the present moment, reducing the urge to escape into endless scrolling.
Reclaiming Self-Connectedness
Doomscrolling isn’t just a habit—it’s a sign that something deeper is calling for attention. When we compulsively reach for our phones, it’s often because we’ve lost touch with ourselves. At Undefeated Healthcare, we help you slow down, listen inward, and begin the journey back to your inner world.
You are undefeated—not because life is easy, but because you are willing to show up for yourself, again and again.
If you’re ready to explore a healthier relationship with technology and reconnect with your true self, our team at Undefeated Healthcare is here to support you.
Contact us today for a consultation.
