How often do you pick up your phone without thinking and find yourself in the midst of scrolling yet another social app?
You can’t quite remember picking up your phone.
You aren’t sure even why you’re scrolling.
In fact, maybe you even have several other important tasks you could be doing.
There’s been so many times where I’ve found myself in the middle of the exact scenario above. Or I find myself lazily scrolling through apps as I lie in bed—when I should be probably going to sleep, or at the very least avoiding screens to wind down.
Then, there are the many days where my phone is the first thing I reach for. And before I know it, I’m about 30 minutes into my day but all I’ve managed to do is scroll mindlessly through Instagram, Reddit, or Facebook.
And here’s the annoying bit: We know we shouldn’t be doing any of the above. Yet, there’s a pull. You’re not imagining it. Our phones are actually designed to be addictive and every time we open them up, we get a satisfying little dopamine hit; it’s no wonder we reach for them so often!
But not all is lost. While you don’t have to give up scrolling indefinitely, there’s something to imposing a few limits here and there, especially around the start and end of your day.
On the surface, doomscrolling might feel like harmless background noise—just a way to “catch up” on the world. But the truth is, this habit can quietly chip away at your mental and physical well-being.
Studies show that constantly consuming negative news and endless online debates can reinforce negative thought patterns and heighten feelings of fear, sadness, or stress.
If you already struggle with anxiety or low mood, scrolling through dark headlines or conflicting takes can feel like stepping into quicksand. And the more you consume, the deeper you sink. In fact, some people even report panic-like symptoms when caught in the cycle. And if you’re doing this before bed… well, you’re likely going to have trouble falling asleep!
Add the blue light from screens to the mix, and your brain never really gets the signal to wind down. Basically, every alarming headline feeds your body a surge of cortisol, the stress hormone. In turn, this keeps you up at night (or starts your day off on negative ground).
Over time, this constant drip of stress chemistry can also:
Thus, stopping it before it goes too far is undeniably important. And if you’re here reading this, I’m thinking that you likely think so, too!
Related Article: What is Dopamine Fasting & Can it Help Your Brain Calm Down?
So, if you shouldn’t scroll on your phone, what should you do?
Well, first, here’s a little quick analogy to get your creative juices flowing.
Think of your day like a book. The chapters in the middle might be messy, unpredictable, or even stressful, but the opening and closing lines—your bookends—set the tone.
In other words, the way you start your morning can ripple through your focus, mood, and productivity. And the way you end your evening can either invite deep, restorative rest or leave you tossing and turning.
Inevitably, doomscrolling in the morning mostly likely leads to poor emotional regulation and, well, a negative cloud over your day. Meanwhile, doomscrolling in the evening can often lead to a poor night’s sleep and thus, stressful mornings (yup, it kind of cycles over itself, too).
So, let’s get a handle on this, together. Here are some simple yet powerful ways to reshape the start and finish of your day (I know I’ll be implementing many of these ASAP!).
Yes, it’s super easy to turn off the alarm and then jump right into your fav apps. But what if you turned off that alarm and put the phone down, starting your morning on a more intentional note.
This could be as simple as taking three deep breaths, drinking a glass of water, or jotting down a short to-do list. By re-claiming those first moments for yourself, you send a signal that you control the pace of your day. You also don’t start it with potential chaos and stress.
Author and speaker Mel Robbins often emphasizes the power of resisting the snooze button.
The longer you linger in bed, the easier it is to drift back into sluggishness and procrastination. By getting up right away, you build momentum—and one of the best ways to carry that forward is through movement.
Even a gentle stretch, a few yoga poses, or a short walk around the block can shift your energy. And ultimately, physical activity in the morning:
In fact, studies link early movement with better emotional regulation and improved resilience to stress. And if you get outside, even better! Morning sunlight can also help regulate your circadian rhythm, which is linked to your sleep, mood, energy, and more.
Your first meal or drink can set the tone for how your body processes energy. Swapping a sugar-heavy breakfast or energy drink for something balanced, such as eggs with greens, or oats with nuts, helps stabilize blood sugar, which in turn steadies your mood.
Even if you’re not a big breakfast person, a nourishing beverage like green tea or a smoothie can help avoid the mid-morning crash that scrolling can sometimes disguise. My personal favorite go-to (since I often am not super hungry most mornings) is an overnight chia seed pudding.
It hits the spot but isn’t too heavy, and I’ll often have it before I hit the gym.
Related Article: Easy Chia Seed Pudding: Nourish Your Mental Health With This 3-Ingredient Recipe! | Mental Health Recipes
Evenings should be about preparing your body and mind for rest. A ritual, such as a herbal tea, journaling, reading, or a warm shower, serves as a psychological cue that the day is closing.
Rituals also act as a buffer between the stimulation of work or screens and the quiet needed for sleep. Over time, this consistency helps your brain associate these cues with restfulness, making it easier to fall asleep. That way, falling asleep and relaxing in the evening becomes a breeze!
Your wind down routine can also include planning for the next day. This can help ease any stress associated with upcoming commitments tomorrow. For example, you could:
This works well for both morning and evening. I’m unsure where I heard this (I’m sure it was on a Instagram Reel) but anyway… my favorite phrase to repeat in the morning is “Something wonderful is going to happen today!” This primes your mind to look for those wonderful things throughout the day.
Mix this routine with listing off (even if it’s just in your head) the things you’re grateful for, and your mindset is in a good place to have a good day.
When winding down at night, write down all the great things that happened to do and truly work on feeling that appreciation for them. And yup, these actions sound small, a little corny maybe… but they make a huge difference!
Your bedroom should be a place that cues rest, not stimulation.
This means keeping it cool, dark, and quiet, while also keeping work and scrolling out of bed.
Small adjustments, such as these can dramatically improve sleep quality:
The bedroom should also be reserved for sleep (and/or sex). Seriously. Try to avoid working in bed or doing anything else that stimulates your mind in bed. You want your brain, again, to associated this environment with rest and relaxation.
One last note here… and do this one right now.
Trust me; it’s a gamechanger.
And I’ve even tried not having this but this is where I end up doomscrolling and wasting so much time on apps I’m not even technically “enjoying.”
Go into your phone and set app limits. Most smartphones have built-in features that let you cap the amount of time you spend on social media or other distracting apps each day.
It may feel small, but these limits create a natural pause—a moment to ask yourself, "Do I really want to spend more time here, or should I move on?" Over time, this can drastically reduce mindless scrolling and free up mental space for the things that actually matter.
If you don’t do it now, when will you? And when you have a plan in place, it’s much easier to follow through than, well, scrolling in the evening or in the morning.
Plus, the difference this makes is dramatic. I’ve gone through phases of both, doomscrolling vs. having routines or app time limits. And I can firmly state that having routines and app time limits is a far happier and healthier life than not.
So, let’s both commit to it, and set the stage for feeling better and growing more!
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