What Can I Do Instead of “Doom-Scrolling”?

By Katy Zhen

March 27, 2024

Over the past few years, doom-scrolling has become a relevant issue through the rise of apps like TikTok. Social media platforms have adapted their algorithms to capture the maximum attention of their users. This constant scrolling for new content engrosses us for hours at a time, yet leaves users unsatisfied and disappointed in the end. Research shows that technology has now become one of the main sources of procrastination and can lead to burnout, anxiety, and other mental health struggles. 

So, how can we take control of our social media usage and stop ourselves from mindlessly scrolling? Well, there is not one magical solution to this problem, but here are some activities that have helped me cut back on my own doom-scrolling habits, and I hope they can help you as well.

1. Listen to an audiobook/podcast while making arts and crafts

   • If you’re like me, doom-scrolling has dramatically cut down my attention span and I find myself easily distracted and bored. It has even become difficult for me to sit through a movie without picking up my phone and scrolling simultaneously. Multitasking has become the solution for me, as it occupies my mind to its full extent and prevents me from reaching for my phone. I particularly enjoy crocheting and listening to a good true crime podcast. 

2. Take a walk or hike and leave your phone at home!

   • If you find yourself huddled on your bed scrolling on TikTok at 11:35 am on a Sunday while ignoring your ever-growing to-do list (yes, this is from personal experience), I suggest you take a long, long walk outdoors. The U.S. Department of Agriculture states that that spending time outside in nature boosts attention span, memory, and problem-solving skills.

3. Organize or rearrange your room

   • Put on your favorite playlist and color-code your bookshelf, de-clutter your closet (we both know you need to do this), or even move your bed into a different position. Reorganizing your room not only distracts you from picking up your phone, it also leaves you with a sense of accomplishment that you won’t get from doom-scrolling. 

4. Take a hot bath or a shower

   • Fill the bathtub with scalding hot water, play some ambient music, and throw in a bath bomb as well! Take this time to focus your mind, do some meditation, and pull yourself together. If you don’t feel like you’ve been reborn after the bath, you did it wrong. 

5. Call a friend!

   • We often pick up our phones because we simply have nothing else to do. When this happens, an easy strategy for me has been to call my friends. Whether it’s to catch up, play geoguessr (my personal favorite), or watch a movie, talking with a friend can definitely distract you from opening Instagram for the 52nd time today. 

At the end of the day, no matter what strategies you use to limit your scrolling time, it’s important to remember to go easy on yourself. The key to being more productive is not necessarily to delete all social media, but to control your usage of it. These activities are just examples of what has worked for me, and I hope they can at least be a starting point for your strategies to prevent doom-scrolling. 

About the author:

Katy is a GoodForMedia Youth Advisor who is passionate about youth mental health. She is a current sophomore in high school and has been a part of GoodFormedia for the past year. In her free time, she enjoys hiking, playing tennis, and listening to Taylor Swift.