Top 7 'Doomscroll-Proofing' Mental Health Practices to Follow at Home for Reclaiming Your Peace from the News Cycle
It starts innocently enough. You pick up your phone to check a single notification, and the next thing you know, an hour has vanished. You've fallen down a rabbit hole of distressing headlines, endless comment sections, and a cascade of bad news from around the globe. Your heart is racing, your shoulders are tense, and a familiar sense of dread has settled in your stomach. Welcome to the age of "doomscrolling."
This term, which rocketed into our vocabulary over the last few years, perfectly captures the act of compulsively scrolling through an endless feed of negative news. While staying informed is important, doomscrolling is different. It's a passive, often mindless consumption of tragedy and conflict that leaves us feeling anxious, helpless, and emotionally drained. It hijacks our nervous system, keeping us in a perpetual state of high alert that's simply not sustainable for our mental health.
The good news is that you don't have to disconnect from the world entirely to protect your peace. Reclaiming your mental well-being isn't about ignorance; it's about intention. It’s about building a fortress of healthy habits that allows you to engage with the world on your own terms. Here are seven powerful, practical mental health practices you can implement at home to "doomscroll-proof" your mind and take back control from the relentless news cycle.
1. Create 'News-Free' Zones and Times
Just as you wouldn't work from your bed to protect your sleep quality, you need to create boundaries to protect your mental space. The constant ping of notifications and the easy access to infinite information mean our brains rarely get a chance to switch off. The solution is to intentionally designate both physical spaces and blocks of time as sacred, news-free zones.
This could mean implementing a strict "no phones in the bedroom" rule. Your bedroom should be a sanctuary for rest and relaxation, not a portal to global crises. Another powerful strategy is to set a digital curfew. For example, decide that after 8 PM, all news apps are closed, and devices are put away. This gives your mind a crucial buffer period to unwind before sleep, preventing anxiety-fueled headlines from creeping into your dreams.
Actionable Tips:
- Designate a "Charging Station": Keep a central charging spot for all devices outside of the bedrooms in your home.
- The First and Last Hour: Make the first hour of your day and the last hour before bed completely screen-free. Use this time for journaling, stretching, reading a physical book, or connecting with a partner or family member.
- 'Analog' Corners: Dedicate a corner of your home to non-digital activities. A comfy chair with a reading lamp, a yoga mat, or a table for puzzles can serve as a physical reminder to unplug.
2. Schedule Your News Consumption Intentionally
One of the biggest culprits of doomscrolling is its reactive nature. A notification pops up, a friend sends a link, or a moment of boredom strikes, and we're pulled in. The antidote is to shift from reactive scrolling to proactive, scheduled consumption. Treat catching up on the news like any other appointment in your day—one with a clear start and end time.
Instead of grazing on news throughout the day, set aside one or two specific times to get informed. This could be 15 minutes over your morning coffee and 15 minutes in the late afternoon. By setting a timer, you create a container for this activity. When the timer goes off, you close the tab or app, confident that you are sufficiently informed for the day. This practice transforms news from an all-consuming flood into a manageable stream.
Actionable Tips:
- Curate Your Sources: Choose two or three high-quality, reputable news sources rather than relying on an algorithm-driven social media feed. This reduces sensationalism and emotional manipulation.
- Use Newsletters: Subscribe to daily or weekly summary newsletters. They deliver the most important headlines directly to your inbox, giving you a concise overview without the need to scroll endlessly.
- Turn Off Notifications: Go into your phone’s settings and disable all notifications from news apps and social media. This puts you back in the driver's seat, allowing you to check in on your schedule, not someone else's.
3. Practice Mindful Media Engagement
When it is time for your scheduled news update, don't just consume it—engage with it mindfully. Mindfulness is the practice of paying attention to the present moment without judgment. Applying this to news consumption can radically change its effect on your nervous system. Before you open an app or a website, take a deep breath and set an intention: "My goal is to be informed, not overwhelmed."
As you read, pay attention to your body. Is your jaw clenching? Are your shoulders creeping up toward your ears? Is your breathing shallow? Acknowledge these physical reactions. Also, notice your emotions. Do you feel anger, fear, or sadness? Simply naming the emotion ("I am feeling anxious right now") can create a small but powerful space between you and the feeling, reducing its intensity. This practice helps you process information instead of just absorbing the raw anxiety it carries.
Actionable Tips:
- The 'Is This Useful?' Filter: For each story you read, ask yourself: "Is this information useful for me to know? Does it empower me to take meaningful action, or is it just fueling my anxiety?"
- Fact-Check Your Feelings: If a headline causes a strong emotional spike, pause. Sensationalism is designed to provoke a reaction. Take a moment to read the full article and check other sources before letting the emotion take over.
- Perform a 'Post-News' Body Scan: After your scheduled news session, close your eyes for 60 seconds. Mentally scan your body from head to toe, noticing any areas of tension. Breathe into those areas and consciously release them.
4. Cultivate a Balanced 'Information Diet'
You wouldn't eat only junk food for your physical health, so why feed your mind a steady diet of negativity and outrage? The concept of an "information diet" is about consciously choosing a balanced menu of content. It’s not about avoiding difficult topics, but about ensuring they don’t make up 100% of what you consume.
Actively seek out content that is positive, inspiring, educational, or simply entertaining. For every heavy news article you read, try to balance it with something that uplifts you. This could be following accounts dedicated to good news, listening to a podcast about a hobby you love, watching a documentary about nature, or learning a new skill on YouTube. By diversifying your content streams, you remind your brain that the world is filled with more than just tragedy and conflict; it also contains beauty, innovation, and kindness.
Actionable Tips:
- Follow 'Good News' Sources: Actively follow accounts or subscribe to newsletters like "The Good News Network" or "Positive News" to sprinkle positivity into your feeds.
- Curate Social Media Lists: On platforms like X (formerly Twitter), you can create lists. Make one for "Essential News" and another for "Inspiration & Hobbies." Spend more time in the second list.
- Swap a Scroll for a Skill: The next time you feel the urge to doomscroll, challenge yourself to watch a 10-minute video on a topic you're curious about instead—how to cook a specific dish, a quick history lesson, or a tutorial on gardening.
5. Engage in Immediate 'Grounding' Activities
Sometimes, despite our best efforts, a piece of news hits hard and sends us into a spiral of anxiety. In these moments, you need a toolkit of "grounding" techniques. Grounding is a therapeutic practice designed to pull you out of your anxious thoughts and reconnect you with the present moment and your physical body. It’s an emergency brake for a runaway mind.
A simple and highly effective technique is the 5-4-3-2-1 method. Pause what you're doing and, out loud or in your head, name: 5 things you can see, 4 things you can physically feel (the chair beneath you, the texture of your clothes), 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This simple act forces your brain to focus on your immediate sensory experience, interrupting the anxiety loop.
Actionable Tips:
- Focus on Your Breath: Try "box breathing." Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat this several times to regulate your heart rate.
- Connect with Nature: If possible, step outside. Feel the sun or wind on your skin. Notice the details of a leaf or a cloud. The natural world is a powerful anchor to the present.
- Engage in a Rhythmic, Physical Task: Activities like washing the dishes by hand, folding laundry, or kneading dough are repetitive and tactile, providing a calming and centering effect.
6. Shift from Passive Consumption to Active Contribution
A core driver of doomscrolling-related anxiety is the profound sense of helplessness it creates. We witness so much suffering from afar and feel powerless to do anything about it. The most effective way to combat helplessness is to take meaningful, positive action, no matter how small it may seem. This shifts your role from a passive, anxious spectator to an active, empowered participant.
Action doesn’t have to mean changing the world overnight. It can be as simple as donating a small amount to a cause you read about, signing an online petition, or volunteering for a local organization. It can also mean channeling your energy into your immediate community—checking on an elderly neighbor, cooking a meal for a friend who is struggling, or participating in a local clean-up event. These actions restore a sense of agency and remind you that you can still be a force for good.
Actionable Tips:
- The 'One Action' Rule: If a news story deeply troubles you, challenge yourself to find one small, constructive action you can take in response. Research a relevant charity, write an email to a local representative, or share an informative resource with your network.
- Focus Locally: While global news can feel overwhelming, you often have the most impact in your own community. Look for local groups or initiatives where you can contribute your time or skills.
- Spread Constructive Information: Instead of just sharing an outrageous headline, share an article that offers solutions, highlights "helpers," or provides context. Use your voice to inform constructively, not just to amplify outrage.
7. Prioritize Your 'Analog' Self-Care Routine
Ultimately, the strongest defense against the digital world's negative pull is a robust connection to your physical, "analog" life. The more fulfilled and present you are in your real life, the less power the endless scroll will have over you. This means doubling down on the foundational pillars of well-being that have nothing to do with a screen.
As we often discuss on the Goh Ling Yong blog, true health is holistic. It’s about nourishing your mind, body, and spirit in equal measure. Prioritize getting 7-8 hours of quality sleep. Move your body every day in a way that feels good to you, whether it’s a brisk walk, a yoga class, or dancing in your living room. Dedicate time to hobbies that engage your hands and mind, like painting, playing an instrument, gardening, or cooking. Most importantly, nurture your real-world connections. A heartfelt conversation with a loved one will always do more for your soul than a thousand "likes."
Actionable Tips:
- Schedule 'Play' Time: Put non-negotiable blocks in your calendar for your hobbies and self-care, just as you would for a work meeting.
- Embrace 'Monotasking': When you are eating, just eat. When you are walking, just walk. Resist the urge to pair every activity with your phone. Focus on one thing at a time to fully experience and enjoy it.
- Plan Tech-Free Outings: Intentionally plan activities with friends or family that don't involve screens. Go for a hike, visit a museum, play a board game, or cook a meal together.
Reclaim Your Peace, One Practice at a Time
Breaking free from the grip of the news cycle isn't a one-time fix; it's an ongoing practice of setting boundaries and making intentional choices. It's about recognizing that your mental peace is a precious, non-renewable resource that deserves to be fiercely protected. You can be an informed, compassionate, and engaged citizen of the world without sacrificing your own well-being.
You hold the power to curate your information, to manage your attention, and to ground yourself in the present moment. Start small. You don't need to implement all seven of these strategies at once.
Your challenge this week: Choose just one of these practices to focus on. Maybe you'll commit to a "no phones in the bedroom" rule, or perhaps you'll try scheduling your news for just 15 minutes a day.
Which practice will you try first? Share your choice and any experiences you have in the comments below. Let's support each other in reclaiming our peace.
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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