Tips to Stop Doomscrolling Using the Apps You Already Have.
There is no need to block access to any app on your phone. There is another alternative, and it is thanks to the power of your mind.
The phenomenon of "doomscrolling," which refers to the practice of scrolling through social media while consuming negative and stressful content, has gained relevance since its emergence in 2020. In 2021, a Twitter bot known as the Doomscrolling Reminder Bot appeared, created to offer mindfulness reminders in a context where anxiety had become omnipresent. During the tumultuous period of Elon Musk's acquisition of Twitter, the bot reached its highest follower count, maintaining over 100,000 users even after it stopped posting in 2023.
Currently, the need for a bot to remind us that we are doomscrolling seems unnecessary, as most people using social media do so without realizing it. The rapid spread of negative news and the influence of trolls on information cycles fuel this behavior, even in news aggregators like Google News or Apple News. Disturbing images of prominent figures and chaotic situations manage to capture our attention for hours, making it difficult to disconnect.
The main reason behind doomscrolling, according to psychotherapist Tess Brigham, is the search for control in a world that feels uncontrollable. However, constantly consuming alarming content does not inform us; it inundates us with worries that can affect our overall well-being and sleep. Therefore, it is essential to recognize when that line has been crossed and to seek ways to interrupt this cycle.
Stopping doomscrolling is not easy, as it involves breaking the addiction to dopamine-based habits, which, in this case, are linked to smartphone use. Some strategies include using apps that limit access to certain platforms. However, these measures may prove ineffective for some, who may feel an even stronger desire to access those forbidden apps.
To combat this behavior, one technique is to reorganize the arrangement of apps on the phone, which can reduce temptation. For example, by moving the most addictive apps to less accessible spots on the home screen, one can facilitate forgetting their existence and, consequently, decrease their usage.
Moreover, it is crucial to find productive alternatives to replace the time spent on social media. One option is to engage in reading, using ebook apps that allow for enjoyment of books during leisure moments. This shift not only improves the quality of free time but also fosters a more reflective way of thinking. As this practice is adopted, decisions and perceptions of the world can become healthier and more balanced.
In the end, in a crisis-ridden environment, cultivating deep reading habits can be a more effective and beneficial tool than any reminder provided by a bot.
