You know the feeling. It's 1 AM, you've been scrolling for two hours, and somehow you feel worse than when you started. The research confirms what you already suspect: doomscrolling is bad for your mental health.
Here's what science tells us about the effects - and what you can do about it.
What Is Doomscrolling?
Doomscrolling (or doomsurfing) refers to the tendency to continuously scroll through negative news or social media content, even when it's upsetting or depressing. The term gained prominence during the COVID-19 pandemic but describes a behavior that existed long before.
The key characteristics:
- Compulsive: You keep scrolling despite wanting to stop
- Negative content: Often news, arguments, or distressing posts
- Time distortion: Minutes turn into hours without awareness
- Emotional aftermath: Feeling worse after than before
The Research on Doomscrolling and Mental Health
Anxiety and Depression
A 2021 study in the journal Health Communication found that doomscrolling was significantly associated with:
- Higher levels of anxiety
- Increased symptoms of depression
- Greater psychological distress
- Poorer overall mental health
The relationship was dose-dependent - more scrolling correlated with worse outcomes.
The Anxiety Feedback Loop
Research from the University of Florida found that doomscrolling creates a self-reinforcing cycle:
- Anxiety triggers scrolling: You feel anxious, so you seek information
- Negative content increases anxiety: The content you find is often negative
- Increased anxiety triggers more scrolling: Now more anxious, you keep scrolling for resolution
- The cycle continues: Resolution never comes, anxiety builds
This feedback loop explains why stopping is so difficult.
Sleep Disruption
Multiple studies link excessive phone use, particularly before bed, to:
- Delayed sleep onset
- Reduced sleep quality
- Shorter sleep duration
- Increased next-day fatigue
Poor sleep then worsens mental health, creating another negative cycle.
FOMO and Social Comparison
Research in the Journal of Social and Clinical Psychology found that:
- Social media use increases FOMO (Fear of Missing Out)
- FOMO increases anxiety and depression
- Upward social comparison (comparing yourself unfavorably to others) drives negative outcomes
Even "positive" content can be harmful when it triggers comparison.
Why We Can't Stop
Understanding why doomscrolling is so addictive helps explain its mental health impact:
Variable Reward Schedules
Social media uses the same reward pattern as slot machines. Sometimes you find something interesting, sometimes you don't - this unpredictability is maximally addictive.
Negativity Bias
Humans are evolutionarily wired to pay more attention to negative information (it kept our ancestors alive). Social media algorithms exploit this by promoting negative content that generates engagement.
Infinite Scroll
There's no natural stopping point. Unlike a newspaper that ends, feeds scroll forever. Without external intervention, there's no cue to stop.
Dopamine Dysregulation
Each notification and interesting post releases small amounts of dopamine. Over time, your brain adapts, requiring more stimulation to feel satisfied - classic addiction mechanics.
The Physical Connection
Mental health doesn't exist in isolation from physical health. Doomscrolling affects both:
- Sedentary behavior: Hours of scrolling means hours not moving
- Poor posture: "Tech neck" and back problems
- Eye strain: Extended screen time causes digital eye strain
- Reduced outdoor time: Less sunlight exposure affects mood
Breaking the Cycle
Research points to several effective interventions:
1. Add Friction
Studies show that any barrier between urge and action reduces the behavior. Apps like One Sec (which adds a pause) and Repscroll (which requires exercise) leverage this principle.
2. Replace the Behavior
Simply trying to eliminate a habit without replacement usually fails. Replacing scrolling with exercise:
- Provides a competing behavior
- Releases natural mood-boosting chemicals
- Creates physical tiredness that aids sleep
3. Set Structural Limits
Research supports app timers, screen time limits, and removing apps from home screens. Make the default harder.
4. Schedule "Scroll Time"
Intentional, time-limited social media use is healthier than impulsive doomscrolling. Set a specific time and duration.
5. Address Underlying Anxiety
For many, doomscrolling is a symptom of underlying anxiety. Addressing root causes through therapy, meditation, or other interventions helps.
The Exercise Solution
Exercise is particularly effective because it directly counteracts multiple aspects of doomscrolling damage:
Physical benefits:
- Releases endorphins and endocannabinoids (natural mood boosters)
- Reduces cortisol (stress hormone)
- Improves sleep quality
- Reverses sedentary behavior effects
Psychological benefits:
- Provides sense of accomplishment
- Breaks rumination patterns
- Improves self-efficacy
- Builds routine and structure
Behavioral benefits:
- Creates friction before scrolling
- Replaces bad habit with good habit
- Provides natural stopping cues
- Reduces total screen time
This is why exercise-based screen time apps like Repscroll can be particularly effective - they address the problem from multiple angles simultaneously.
What You Can Do Today
Immediate Actions
- Track your current usage: Use your phone's built-in screen time tracking to see how bad it is
- Identify your worst apps: Which apps consume most of your doom-scroll time?
- Add friction: Use an app like Repscroll that requires exercise before scrolling
- Set boundaries: Establish phone-free times (meals, first hour of morning, last hour before bed)
Longer-term Strategies
- Curate your feeds: Unfollow accounts that make you feel worse
- Build alternative habits: Replace scrolling with healthier activities
- Address underlying issues: Consider therapy if anxiety is driving the behavior
- Create accountability: Tell friends about your goals, use apps that track progress
The Bottom Line
The research is clear: doomscrolling harms mental health through multiple mechanisms. Anxiety, depression, sleep disruption, and social comparison all worsen with excessive social media consumption.
But you're not powerless. By understanding the mechanisms and applying evidence-based interventions - particularly adding friction and replacing the behavior with exercise - you can break the cycle.
Your mental health is worth the effort.
Ready to break the doomscrolling cycle? Download Repscroll free and transform your screen time into workout time.