📱 Doomscrolling: Why We Can’t Stop Scrolling (And How to Help Ourselves and Our Children)

By Harmony Lifestyle Clinic
In association with Hexagon Health

Have you ever picked up your phone for just a minute—and suddenly you're knee-deep in cooking hacks, drama, bad news, or someone’s dog’s birthday party?

That’s not lack of willpower. That’s doomscrolling—and it's a behavioural pattern deeply rooted in psychology, especially in today's hyper-connected world.

At Harmony Lifestyle Clinic, we believe lifestyle medicine isn't just about food and movement—it's about every aspect of how we live, including how we interact with our devices.

In this post, we’ll explore:

• The psychology behind doomscrolling

• Why it affects both adults and children

• What science says about it

• How you can break the cycle for yourself and your family

🧠 What is Doomscrolling?

Doomscrolling is the act of continuously scrolling through negative or distressing news or social media content—even when it leaves you feeling worse. It’s not a sign of laziness; it’s your brain trying to make sense of uncertainty.

Our ancestors scanned the environment for danger. Today, we do the same—just through screens. Unfortunately, this leads to an unhealthy loop of dopamine-driven behaviour, where every scroll feels rewarding, even when it’s not helping.

📊 The Psychology Behind the Scroll

According to behavioural scientist B.J. Fogg, habits form when three things come together:

1. A trigger (boredom, stress)

2. An easy action (grabbing your phone)

3. A reward (something entertaining or emotionally stimulating)

Social media and news apps are engineered to exploit this loop.

For children and teens:

• Their brains are still developing

• Impulse control is weaker

• They're especially sensitive to social feedback and digital stimulation

This makes doomscrolling not just a habit—but a health risk.

😓 Why It’s So Hard to Stop

• Dopamine hits: Every scroll gives a little pleasure boost

• FOMO: Fear of missing out on something important

• Mental fatigue: The more tired we are, the more we default to easy, passive behaviours

• Emotional escape: Scrolling numbs boredom, sadness, anxiety—but doesn't resolve it

🛑 How to Break the Doomscrolling Habit

The goal isn’t to ditch screens altogether—it’s to use them mindfully. Here’s how:

1. Set Tech-Free Zones

Keep phones out of bedrooms, bathrooms, and mealtimes. These are sacred spaces for rest, hygiene, and connection.

2. Schedule Screen Time

Especially for children and teens. Create tech “off hours” for the whole family.

3. Replace the Habit

Have alternatives ready: a book, puzzle, colouring, walk, or family game. Idle hands don’t always need a screen.

4. Use Digital Tools Wisely

Try grayscale mode, screen time limits, or focus apps like Forest or Freedom.

5. Name the Feeling

Encourage your children to verbalize their emotions. “I’m bored,” “I’m sad,” or “I feel lonely” gives space to choose a healthier response.

6. Lead by Example

Your kids don’t do what you say. They do what they see. Model boundaries—and joy—in life away from screens.

📚 What the Research Says

• A 2020 study in Nature Human Behaviour found that frequent social media use correlates with higher anxiety and lower well-being, especially among young people.

• The American Academy of Pediatrics warns that too much screen time disrupts sleep, attention, and emotional regulation.

• Behavioural psychology confirms: your environment matters more than your willpower.

🌿 The Harmony Lifestyle Approach

At Harmony Lifestyle Medicine Clinic, in partnership with Hexagon Health, we understand health as a whole-life practice. That includes how you eat, move, sleep—and yes, how you scroll.

Whether you're a parent concerned about your children’s screen use or someone struggling to unplug after work, know this: you’re not alone, and real change is possible.

📍 Clinic Info:

📍 Based in York | Darlington | Middlesbrough
🌐 Visit us at: www.harmonylifestyleclinic.com
📧 Email: [email protected]
📞 Phone: 07830 349955
🤝 In partnership with Hexagon Health

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💬 Share with Us:

Have you or your children tried a “digital detox”? What worked? What didn’t? Share your experiences—we’d love to hear from you.

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