Doom scrolling—we’ve all been there. You may not catch yourself mindlessly scrolling through negative content until online algorithms are serving up a constant stream of negativity. Constantly refreshing web pages and social media feeds. Over time, it’s easy to see how a seemingly insignificant habit shifts from being a choice to something that’s more like a reflex action.

Spotting potential red flags begins with awareness

Are you beginning to experience:

• Shifts in mood that aren’t typical for you?
• A steady uneasiness and feeling like you aren’t safe?
• A harder time getting offline?

10 signs it may be time for a circuit breaker

1.  You’re struggling to get enough quality sleep over a long period of time.
2. You lose track of time online and suddenly, hours have passed.
3. You feel called to doom scroll even when you’re tired.
4. It’s becoming harder to remain present with the people you love.
5. You scroll to relax, but feel drained afterwards. 
6. You feel restless if your phone isn’t within reach at all times.
7. You continue consuming content even if it makes you feel worse about yourself.
8. You’re comparing yourself to others more often.
9. You struggle to do nothing—you feel compelled to scroll at every spare moment.
10. You’re wasting so much time scrolling that you have less time for things like hobbies.

5 journal prompts to help break the cycle

If you’re new to journaling, here are the basics to help get you started:

• Start with 5-10 minutes daily.
• Don’t worry about the quality of your writing. It doesn’t matter.
• Go with the flow. Journaling can look like words, paragraphs, pages, doodling, disjointed sentences and so on. We’re all different. 
• Avoid censoring or judging yourself.

I don't teach standard journaling. I teach writing/journaling that is trauma-informed. Learn what that means.

Now that you’re good to go, finish the following sentences:

The moments I’m most likely to doom scroll are…

(Time of day, location, how you’re feeling.)

When I instinctively reach for my phone, I’m often feeling…

(Name the emotion/sensation/need that surfaces without trying to change anything.)

After I finish a scrolling session, I notice…

(How does your body feel? What thoughts typically come to mind?)

I continue scrolling because...

(Remember, this is a no-judgement zone and your answers are for your eyes only.)

One small, achievable boundary I can set right now is...

(What promise can you make to yourself that doesn’t feel too daunting or like you’re setting yourself up for failure?)

Doom scrolling is a very human response to the world we live in. Noticing the above red flags and the impact of doom scrolling on your life and well-being doesn’t mean you need to quit social media, delete apps, or radically change your life overnight. Sometimes the most powerful shift begins with awareness, compassion, and a willingness to listen to what your body and emotions are already communicating.

And as always, if you find yourself struggling with doom scrolling or anything else, reach out to a professional who can help. Sometimes the hardest thing is taking that first step. You’d be surprised at how simply cleaning up your social media feed can make a massive difference.

Free 7-Day 'Guided Journal Prompts for Self Care' Trial

I want you to try journaling for yourself with my free 7-day Guided Journal Prompts for Self-Care trial. Learn more via this web page. This is a safe space to land if you’re done with putting yourself last. After the 7-day trial ends, you’ll pay AU$11 monthly. You'll also gain access to me via WhatsApp, so we can connect and chat through whatever you're experiencing.