In an increasingly connected world, many people find themselves endlessly scrolling through negative news, a behavior known as doomscrolling. This habit often leads to heightened anxiety, stress, and a skewed perception of reality. The term gained popularity during global crises such as the COVID-19 pandemic, when constant access to grim news fueled feelings of helplessness. While staying informed is important, excessive exposure to distressing content can be harmful to mental health. Fortunately, there are productive and uplifting alternatives to this behavior. Here are nine things to do instead of doomscrolling that promote well-being and offer a positive shift in focus.
1. Read a Physical Book
Reading a physical book is one of the most effective ways to disconnect from digital distractions. According to a 2019 survey by Pew Research Center, print books remain more popular than digital formats among readers. Engaging with a tangible book can improve concentration, reduce screen time, and offer mental escapism. Fiction stimulates imagination while nonfiction can be educational and inspiring. Whether it is a novel, a biography, or a self-help guide, reading a book provides a healthy mental break from the endless stream of bad news online.
2. Take a Nature Walk
Spending time in nature has been shown to lower cortisol levels, reduce blood pressure, and improve overall mood. A study published in Frontiers in Psychology in 2019 found that just 20 minutes in a natural environment significantly reduces stress hormones. Going for a walk in a local park, hiking a nearby trail, or simply sitting in a garden offers a soothing alternative to doomscrolling. Exposure to natural light and fresh air also supports better sleep and increased vitamin D levels. This simple activity reconnects you with the world in a restorative way.
3. Practice Mindfulness or Meditation
Mindfulness involves focusing on the present moment without judgment, and meditation is one method to cultivate this awareness. These practices are scientifically proven to reduce symptoms of anxiety and depression. The American Psychological Association recognizes mindfulness-based interventions as effective tools for stress management. Apps like Headspace or Calm can guide beginners through sessions ranging from five to thirty minutes. By anchoring your attention to your breath, bodily sensations, or a mantra, you can develop mental clarity and emotional resilience, replacing mindless scrolling with purposeful stillness.
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4. Start a Creative Project
Engaging in a creative hobby like painting, writing, knitting, or playing a musical instrument stimulates the brain in meaningful ways. A 2016 study published in the Journal of Positive Psychology found that people who engage in creative activities report higher levels of positive emotions and overall flourishing. Creativity encourages flow states, moments of deep immersion that promote happiness and focus. Even if you do not consider yourself artistic, trying a new craft or creative outlet can be both therapeutic and satisfying. Unlike doomscrolling, which often leaves you feeling powerless, creating something fosters a sense of agency and accomplishment.
5. Exercise Regularly
Physical activity is a proven antidote to anxiety and depression. According to the Centers for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week. Exercise releases endorphins, the brain’s natural mood lifters, and supports cardiovascular and cognitive health. You do not need a gym membership to reap the benefits. Activities like yoga, jogging, cycling, or even dancing in your living room can boost your energy and distract from negative news cycles. Consistent movement strengthens both body and mind.
6. Call or Meet a Friend
Human connection is vital to emotional well-being. Research from Harvard University’s longest-running study on adult development highlights the importance of strong relationships for happiness and longevity. Instead of turning to your phone for grim headlines, use it to call or video chat with a friend or loved one. Better yet, meet someone in person if circumstances allow. Meaningful conversations can elevate mood, offer perspective, and remind you that you are not alone. Social interaction combats the isolation that often accompanies compulsive online behavior.
7. Journal Your Thoughts
Writing in a journal is a constructive way to process emotions and organize thoughts. According to psychologist James Pennebaker’s research, expressive writing can improve immune function, decrease symptoms of depression, and help individuals cope with trauma. Journaling helps you understand your reactions to events and allows for reflection that doomscrolling rarely offers. Try writing about what you are grateful for, outlining your goals, or simply recording your daily experiences. This practice encourages introspection and mental clarity.
8. Cook a Homemade Meal
Preparing a meal from scratch can be meditative and rewarding. Cooking engages the senses, requires focus, and ends with a nourishing result. Studies suggest that cooking at home is linked to healthier eating habits and increased family cohesion. Following a recipe, experimenting with ingredients, or mastering a new dish fosters confidence and mindfulness. Sharing meals with others also supports emotional bonds. Instead of passively absorbing upsetting information online, you can actively nurture yourself and those around you with a comforting dish.
9. Organize Your Living Space
Tidying your home environment can have a profound effect on mental clarity. The concept of environmental psychology suggests that cluttered spaces contribute to stress and distraction. A 2010 study by UCLA found that women who described their homes as cluttered experienced higher levels of cortisol. Decluttering a drawer, rearranging furniture, or cleaning out your closet provides a sense of control and accomplishment. A clean and organized space supports a calm and productive mindset, which can break the cycle of anxiety perpetuated by doomscrolling.
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Conclusion
Doomscrolling is a modern behavior with real psychological consequences, often fueled by an oversaturated news environment and the addictive design of social media platforms. While it is important to stay informed, it is equally crucial to recognize when this habit becomes detrimental to your well-being. Replacing doomscrolling with more constructive activities such as reading, walking in nature, meditating, or engaging in creative projects not only improves mental health but also enhances daily quality of life. These alternatives empower you to reclaim your time, focus, and emotional balance. Making conscious choices about how you spend your attention can lead to a healthier, more fulfilling existence.
Disclaimer: This article was created with AI assistance and edited by a human for accuracy and clarity.
