How to Quit Doomscrolling with Journalling

Introduction: What Is Doomscrolling?

Have you ever grabbed your phone “just to check something” and suddenly an hour has passed scrolling bad news, sad stories, or endless updates? That’s doomscrolling, getting trapped in a cycle of negative news and content online.

It’s become a habit for many of us, especially during stressful times, but the truth is: doomscrolling can hurt our mental health, increase anxiety, and steal the quiet moments we need for peace.

1. The Hidden Cost of Doomscrolling

Science shows that overexposure to negative news increases stress and fuels a sense of helplessness. Some common side effects of doomscrolling include:

• Higher anxiety and worry

• Sleep disturbances

• Increased comparison and low mood

• Loss of productivity and focus

2. Why We Keep Doomscrolling

Doomscrolling is addictive because our brains are wired to seek information especially about threats. Each swipe gives us a small “dopamine hit” that keeps us searching for more updates, even if they’re harmful.

3. How Journaling Can Help You Quit Doomscrolling

Journaling offers a gentle, grounding alternative to endless scrolling. Instead of spiraling online, you turn inward and reclaim control of your thoughts. Benefits include:

• Calming the mind – journaling slows down racing thoughts.

• Building awareness – helps you notice when you’re triggered to scroll.

• Releasing emotions – writing provides an outlet for fear and worry.

• Replacing the habit – reaching for your journal instead of your phone builds a healthier ritual.

4. Prompts to Replace Doomscrolling With Journaling

Next time you feel the urge to scroll, try writing on one of these:

• “What’s something good that happened today?”

• “What am I grateful for right now?”

• “What do I need less of in my life?”

• “What do I need more of in my life?”

5. Creating a New Evening Ritual

Most doomscrolling happens at night. Swap the habit with a simple 5-minute journaling routine before bed:

• Turn your phone on silent

• Write down 3 emotions you felt today.

• Note one highlight of your day.

• End with one affirmation (e.g., “I choose peace tonight”).

Conclusion: From Doomscrolling to Mindful Living

Doomscrolling pulls you into the chaos of the world; journaling brings you back to yourself. By making the switch, you create a healthier, softer routine that supports your mind, sleep, and spirit.

✨ Your phone feeds you headlines, but your journal feeds your heart.

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