We’ve all been there: the day’s been overwhelming, and the couch is practically calling your name. You grab your phone, planning to scroll for “just a minute.” Before you know it, hours have passed, and instead of feeling recharged, you’re drained and wondering where the time went.
Just yesterday, I found myself in a state. My alarm went off at 7:30 AM, and I was actually proud of myself for hearing it. I picked up my phone, planning to quickly check any missed notifications. But two hours later, I found myself on Facebook—of all places—stuck in a loop of 'Stories' from people I hadn’t thought about in over a decade. It wasn’t until 10:30 AM that I finally snapped out of it and got out of bed. There went my plans to wake up early, get in a quick workout, make coffee, and settle into my day before my 11:00 AM Teams meeting.
This is the reality of doom-scrolling—how easy it is to get sucked in, even when you didn’t plan to. It feels like a mental break at first, but by the end of it, I was more drained and disoriented than before. It’s a reminder that we need to be more intentional with how we spend our time and what we expose ourselves to.
Instead, we can choose healthier, more restorative ways to decompress and recharge. Here are five ideas to help shift the habit:
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Take a Mindful Walk
Swap screen time for fresh air. Walking not only helps clear your head but also gives you a chance to process your day. Try observing your surroundings or matching your breath to your steps for a calming, meditative experience. -
Try a Creative Outlet
Pick up a journal, sketchpad, or even a coloring book. Engaging in something creative can help you express emotions, shift your focus, and reduce stress. Bonus: there’s no wrong way to do it! -
Unwind with a Guided Meditation or Breathing Exercise
Apps like Calm or Insight Timer make it easy to find quick, calming exercises tailored to your mood. Even five minutes of deep breathing can help reduce stress and bring you back to the present moment. I find grounding in the phrase “I am separate from my mind.” It reminds me that I can observe my thoughts without letting them define me. -
Reconnect with Analog Activities
Pull out a book, puzzle, or board game. Activities like these can give your mind a much-needed break from screens while still offering a satisfying way to unwind. -
Set the Mood for Relaxation
Create a calming ritual: dim the lights, light a candle, and enjoy a warm drink like herbal tea. Pair it with music, a podcast, or even just silence, allowing yourself to unwind in a cozy, intentional space.
Breaking the Doom-Scrolling Habit
It’s easy to get sucked into endless scrolling when we’re tired, but choosing intentional ways to relax can leave you feeling recharged instead of stuck.
And if you’ve already spent hours glued to your phone, remind yourself: “I let go of what I can’t control.” You don’t have to carry the guilt of lost time. Focus on what you can do now to care for yourself and move forward.
Next time you’re tempted to scroll, try one of these ideas instead—you might just find a new favorite way to unwind.
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