In today’s world, it’s easy to get lost in an endless cycle of doomscrolling. That’s especially true for parents worried about what kind of world their kids will grow up in. With everything from global conflicts to economic uncertainty filling the daily news cycle and your social media feed, you might feel overwhelmed, anxious and drained. If this sounds familiar, it’s time to take steps now to protect your mental health.
Why doomscrolling can be harmful
Doomscrolling is the habit of endlessly scrolling through distressing news. It can lead to increased stress, anxiety and sleep disturbances. When you’re a parent, this can make it even harder to be present for your kids and manage daily responsibilities. Constant exposure to negative content can also contribute to feelings of helplessness, making it seem like the world is spiraling out of control.
The good news is, there are ways to break this cycle and create healthier digital habits to improve your peace of mind and wellbeing.
Practical ways to stop doomscrolling
If you’re ready to take steps to protect your mental health, try these simple but effective strategies to curb your doomscrolling:
- Set screen time limits. Use built-in tools like Apple’s Screen Time or Google’s Digital Wellbeing app for Android phones to track and reduce time spent on social media. These apps can help manage the time your kids spend online, too. Set a daily limit and stick to it.
- Curate your news sources. Instead of mindlessly scrolling, choose trusted, balanced news sources and set a schedule for checking updates once or twice a day. Consider subscribing to a positive-news newsletter like The Good News Network to stay informed without the negativity overload.
- Replace scrolling with a healthier habit. When the urge to doomscroll hits, redirect your focus to an uplifting activity. Try listening to a podcast, reading a book or practicing a five-minute mindfulness exercise to reset your mindset.
- Use apps to block distracting content. Apps like Freedom, Forest, and StayFocusd can help limit access to news and social media platforms during specific hours of the day, reducing the temptation to scroll mindlessly.
- Engage in real-life activities. Instead of spending time on your phone, engage in quality time with your family, go for a walk, or try a new hobby. Stepping away from screens allows you to be more present and connected to what truly matters.
Protecting your mental health sets a good example
Setting boundaries with doomscrolling can help you feel more positive and in control. Another way to project your mental health and set a good example is by taking small steps to pursue change.
- Volunteer for causes you believe in. Look for nonprofit groups in your community committed to one or more of the causes you care about. Get involved and help make a difference.
- Take small steps as a family. For example, if climate change is keeping you up at night, start implementing small changes in your household that help reduce your environmental footprint. Composting, refusing single-use plastics and finding ways to cut down on food waste are all good ways to start.
By breaking the habit of doomscrolling, you not only improve your own well-being but also set a healthy example for your children. Prioritize self-care and mindful consumption—your mind, body and family will thank you for it.