How to DoomScroll Detox

How to protect your mind when the world is always “on”

Our phones, laptops, and smart devices have made life more connected than ever. With a tap, we can see breaking news across the globe, check in on friends, or binge-watch our favorite shows.But here’s the thing: being “always on” comes with a cost to our mental health.

From social media fatigue to information overload, the digital world can quietly chip away at our focus, mood, and sense of calm. The good news? You can enjoy the benefits of technology without letting it run your mental wellbeing into the ground.

The Digital Mental Load

Technology was designed to keep us engaged—and it’s really good at it. Endless scrolling, constant notifications, and the pressure to respond instantly all keep our brains in a low-level state of alert.

Over time, this can lead to:

• Increased anxiety and irritability

• Difficulty focusing

• Sleep problems

• Feelings of inadequacy from constant comparison

• Burnout from “never switching off”

  
  

Signs You Might Be in Digital Overload

• You reach for your phone first thing in the morning

• You feel anxious when you can’t check messages or news

• Social media leaves you feeling “less than” instead of inspired

• You find it hard to be fully present in offline moments

If you recognized yourself in any of these, it’s worth exploring a healthier relationship with your devices.

5 Ways to Protect Your Mental Health in a Digital World

These small shifts can create big changes in how technology impacts your mind:

1. Set Screen Time BoundariesUse built-in app timers or set “no screen” hours, especially before bed.

2. Turn Off Non-Essential NotificationsConstant pings keep your nervous system in alert mode. Silence what you don’t truly need.

3. Practice “Conscious Scrolling”Before opening an app, ask: Why am I here? What do I want to feel when I leave?

4. Curate Your FeedsFollow accounts that inspire, educate, or uplift you. Mute or unfollow those that drain your energy.

5. Schedule Digital Detox MomentsWhether it’s one hour a day or a full weekend a month, give your brain space away from screens.

   
   

Social Media Comparison

It’s easy to forget that what we see online is a highlight reel, not the whole story.If you catch yourself comparing your real life to someone’s curated moments, pause and remind yourself: There’s more behind the scenes than I can see.

Finding Digital Balance

The goal isn’t to ditch technology altogether—it’s to make sure you’re using it in a way that supports your mental health, rather than sabotages it. By setting boundaries, staying mindful, and regularly stepping away, you can reclaim focus, presence, and peace of mind.

If you’re feeling burned out by the digital noise, our therapists can help you develop practical tools to manage anxiety, comparison, and overwhelm. Contact us to learn more and start creating your own balance in a connected world.