It starts with one quick look at your phone. An hour later you're still there, feeling anxious and drained from an endless stream of bad news and angry comments.
We’ve all been there. That glowing screen in a dark room, our thumbs mindlessly swiping, feeding our brains a diet of chaos and despair. They call it doomscrolling and it’s a habit that steals our time, our peace, and our joy. I know this cycle well. It feels a lot like the other bad habits I’ve had to fight, from gaming addiction to overeating. It’s an easy escape that leaves you feeling empty. But just like with those other battles, you can win this one. You can take back control.
Why It’s So Hard to Stop
Let's be honest. These apps are designed to keep us hooked. The constant flow of new information gives us a little hit of excitement, making us feel like we’re staying informed. But we aren't. We're just stirring up our own anxiety.
We think we need to know everything that’s happening in the world right now. But we don't. Drowning in negativity doesn't make you a more responsible person. It just makes you a more stressed one. It pulls you away from the people and the life right in front of you. It robs you of the peace that God wants for you.
From Gaming Addiction to a Purposeful Life
Years ago, my life was a cycle of unhealthy habits. I was addicted to video games, spending countless hours in a digital world while my real life passed me by. I struggled with binge eating and laziness. I felt stuck. Breaking free felt impossible. But I learned that massive change doesn't happen overnight. It happens one small, intentional choice at a time.
I started by replacing one bad habit with one good one. Instead of gaming, I’d go for a short walk. Instead of overeating, I’d drink a glass of water and wait ten minutes. These small wins built up. Over time, I lost over 110 pounds. I built a life around healthy routines and short, focused bursts of work. Most importantly, I started to strengthen my faith, finding a deep sense of purpose that no screen could ever offer.
Beating doomscrolling uses the same exact muscles. It’s about replacing a negative, passive habit with a positive, active one. It’s about choosing real life over the digital feed.
15 Tips to Break Free from Doomscrolling
You don’t need a complicated plan. You just need a few simple strategies to get started. Here are some things that have really helped me.
- Set a Timer. If you feel the urge to scroll, set a timer for 5 or 10 minutes. When it goes off, close the app. No excuses. This puts you back in control.
- Create No-Phone Zones. Make your dinner table and your bedroom phone-free zones. These are sacred spaces for rest, connection, and prayer. Protect them.
- Turn Off Notifications. You don't need to know the second someone comments or likes a post. Turn off all non-essential notifications. The world will not end. I promise.
- Delete the Worst Offender. What app is your biggest time-waster? Be brave. Delete it from your phone for a week and see how you feel.
- Have a Physical Replacement. When your hands are fidgety, have something else to grab. A book, a journal, or even a simple prayer rope can redirect that impulse.
- Move Your Body. When you feel anxious or bored, don't reach for your phone. Stand up and stretch. Do a few pushups. Walk around your house. A little movement can completely reset your mood.
- Start Your Day Phone-Free. The first 30 minutes of your day set the tone for everything else. Don’t start it with a flood of digital noise. Spend that time in quiet prayer, reading a chapter from the Bible, or just enjoying a cup of coffee in peace.
- End Your Day Phone-Free. Same rule applies at night. Put your phone away at least an hour before bed. Let your mind calm down. Read a book. Talk with your spouse. Prepare for a restful sleep.
- Go Grayscale. This is a simple trick but it works. Go into your phone’s settings and turn the screen to grayscale. A black-and-white world is a lot less interesting to scroll through.
- Get Outside. Even five minutes of fresh air and sunshine can break the spell of the screen. Look at the sky. Notice the trees. Connect with God’s creation. It’s a powerful reminder of the huge, beautiful world that exists beyond your phone.
- Connect with a Real Person. Feeling lonely? Instead of scrolling through other people's lives, call a friend. Call your mom. Have a real conversation with a real voice.
- Schedule Your News Intake. You don't have to be totally disconnected. Choose one time a day to check the news for 15 minutes. Get the headlines, then move on with your day.
- Pray Instead. When you feel that pull of anxiety that makes you want to scroll, stop. Close your eyes and say a short prayer. Give your worries to God. He can handle them far better than you can.
- Find a Real-World Hobby. What did you love to do before screens took over? Woodworking, painting, gardening, playing an instrument? Pour your time and energy into something that creates value in the real world.
- Celebrate Your Wins. Did you make it through dinner without your phone? Awesome. Did you read a book instead of scrolling before bed? That’s a huge win. Acknowledge these small victories. They are the building blocks of a better life.
Your First Step Starts Now
You don’t have to do all of these things at once. The goal isn’t perfection. It’s progress. It’s about being more intentional with your time and attention. Your life is happening right here, right now, not on a screen.
So let me ask you this. What is one small thing you can do today to reclaim a piece of your peace? Maybe it’s leaving your phone in another room for the next hour. Maybe it's calling a friend you haven't spoken to in a while.
Just pick one thing and do it. Your future self will thank you.
