"Are You Struggling to Stop Doomscrolling? Discover Five Strategies to Overcome It."

Doomscrolling has become a common practice for many people, often unconsciously. This phenomenon involves spending extensive periods reviewing news on social media, mostly of a negative or stressful nature. This behavior not only negatively impacts our mental health but also causes digital fatigue, stealing valuable time due to excessive use of mobile devices. However, there are methods to tackle this pattern and use the phone in a more balanced way. Below are five effective strategies to combat doomscrolling.

1. Activate app usage limits
   Setting time restrictions on apps is an effective way to reduce the time spent on social media. On both Android and iPhone, you can configure these limits by going to Settings and then Digital Wellbeing & parental controls. This will facilitate better control over the time spent on platforms like Instagram or TikTok. Although these apps also offer tools to monitor time, it’s important to pay attention to reminders that alert you when the set limit is reached. While it may be challenging at first, developing this discipline can significantly improve digital wellbeing.

2. Disable always-on display and activate Do Not Disturb mode
   Constant notifications and the always-on screen are major triggers of doomscrolling. Seeing the phone light up can encourage the urge to check it. Disabling the always-on display feature and using modes like Do Not Disturb can help mitigate these distractions. By enabling these options, the phone becomes a more controlled device rather than a constant source of interruptions. This not only enhances your ability to focus on important tasks but also helps to curb the impulse to check the device unnecessarily.

3. Download a digital wellbeing or productivity app
   Replacing the time spent on social media with more productive activities is another effective strategy against doomscrolling. Digital wellbeing apps, such as ActionDash or Attentive, provide tools for better managing the time spent in front of screens. These apps not only alert you when you've been on your phone for too long, but they also promote mindfulness practices, helping you focus on the present. By using the device to organize tasks or learn, you can transform a distraction into a useful tool.

4. Have something physical on hand that isn’t your phone
   Sometimes, doomscrolling can be a manifestation of boredom or the need to keep your hands busy. If you tend to use your phone while watching TV or relaxing, consider opting for objects like a fidget spinner or a stress ball. These items help keep your hands occupied and reduce the impulse to check your phone impulsively. Over time, this practice can minimize the need to have the device so close constantly.

5. Set alarms for peak doomscrolling times
   Identifying the moments when you're most likely to engage in doomscrolling is crucial for interrupting this cycle. Many people tend to do it before sleeping or when they are fatigued. Setting alarms on your phone to remind you to disconnect can be very helpful in breaking this habit. Over time, you may even find yourself putting your phone away before the alarm goes off, indicating a healthier control over technology usage.