The Psychology Behind Doomscrolling: Why We Can’t Stop Scrolling Bad News
You promise yourself, “Just five more minutes.” But half an hour later, you’re still glued to your screen, scrolling through headlines about disasters, scandals, wars, and crises. You know it’s making you anxious, but you can’t seem to stop.
That habit has a name now: doomscrolling.
It’s the compulsive consumption of negative news online. And while it feels like we’re keeping ourselves informed, what’s really happening is that we’re feeding into psychological mechanisms hardwired into our brains.
So why is it so difficult to put the phone down when the news is bad? The answer lies in how our minds are built.
Negativity Bias: Why Bad News Sticks More Than Good News
If you hear two comments about yourself one compliment and one criticism which one do you remember more vividly? Almost always, it’s the negative one. That’s negativity bias, and it’s at the root of doomscrolling.
From an evolutionary standpoint, paying more attention to threats helped our ancestors survive. Missing a positive event wasn’t life-threatening, but missing danger could be fatal.
Today, instead of scanning the savanna for predators, our brains scan news feeds for risks economic crashes, health scares, political conflicts. Once we see something alarming, it’s hard to look away.
A 2019 study published in Nature Human Behaviour showed that people are more likely to share and engage with negative news online, simply because it triggers stronger emotional reactions. That’s why platforms push it into your feed it keeps you hooked.
The Information-Seeking Instinct: Control in Chaos
Another reason we doomscroll is psychological: the illusion of control.
In uncertain times (think the pandemic, political unrest, or financial instability), humans crave information. The brain thinks, If I know more, I’ll be safer. This explains why many of us frantically refreshed our feeds during 2020, even though the updates only increased our stress.
Psychologists call this “problem-focused coping.” But in the case of doomscrolling, the information rarely gives us actionable steps. Instead, it overwhelms us.
Variable Rewards: The Slot Machine Effect
Ever notice how sometimes you stumble on an uplifting post in the middle of bad news a funny meme, a positive story, or a friend’s photo? That unpredictability is part of the trap.
Psychologists compare it to a slot machine: you never know what’s coming next, so you keep pulling the lever (or in this case, scrolling). This system of variable rewards makes scrolling addictive.
Social media platforms design their feeds to take advantage of this. The mix of negative headlines, shocking updates, and occasional lighthearted posts keeps us endlessly engaged.
Daily Life: How It Plays Out
- Morning dread: Instead of starting the day fresh, you check your phone in bed and feel weighed down by global problems before brushing your teeth.
- Work distraction: A quick scroll between tasks spirals into reading endless comment threads about political debates. Suddenly, you’re more agitated than before.
- Late-night spiral: You plan to relax before bed but end up reading alarming health updates. Sleep becomes harder, your mind buzzing with “what ifs.”
These small moments of doomscrolling add up, leaving us anxious, restless, and less focused.
The Emotional Toll: What Research Says
Science is catching up with what many of us feel firsthand: doomscrolling isn’t good for mental health.
- A 2021 study in Health Communication found that people who engaged in prolonged exposure to negative online news reported higher levels of stress, anxiety, and hopelessness.
- Researchers at the University of Florida coined the term “COVID-19 doomscrolling” during the pandemic, noting its link to poorer sleep and lower overall well-being.
- The American Psychological Association has reported that constant exposure to negative news can distort people’s perception of risk, making the world feel more dangerous than it really is.
Why It’s Harder to Stop Than You Think
Knowing that doomscrolling is harmful doesn’t automatically help us stop. Why?
- Fear of Missing Out (FOMO): We don’t want to be the one who missed the latest update.
- Social Pressure: News is part of conversations with friends, so we feel we need to stay updated.
- Habit Loops: Scrolling is often automatic, something we do when bored, anxious, or even just waiting in line.
Breaking the Cycle Without Going “Offline”
You don’t need to throw away your phone or swear off social media forever. Instead, the goal is to regain control. Here are a few strategies:
- Set time limits: Decide when you’ll check the news, maybe once in the morning and once in the evening. Stick to it.
- Curate your feed: Unfollow or mute sources that consistently leave you drained. Balance heavy news with uplifting or educational content.
- Swap the habit: Replace bedtime scrolling with journaling, reading, or listening to calming music.
- Notice the trigger: Ask yourself: Am I scrolling to be informed, or because I’m anxious? That pause can break the automatic loop.
Final Thoughts: Awareness Is the First Step
Doomscrolling isn’t a sign of weakness, it’s a reflection of how our brains and digital platforms interact. We’re wired to pay attention to threats, and the internet gives us an endless supply of them.
But when we recognize the psychology behind it negativity bias, the illusion of control, and the slot-machine effect we can start taking back power.
The world’s problems won’t vanish if you close your phone for the night. But your peace of mind might just return. And that’s worth protecting.
