Let’s be honest — we’ve all been there. You open your phone just to check one thing, and suddenly it’s 45 minutes later, and you’ve been scrolling through a stream of disasters, drama, and depressing headlines. Sound familiar? That’s doomscrolling, and it’s become an unhealthy habit for a lot of us. And then there’s that foggy, tired, “my brain feels fried” feeling afterward — yeah, that’s what people are calling brain rot. Doomscrolling and brain rot can be explained as a type of behavior that can be informative and even fun, but in excess quantity can be harmful.
Wait, What Is Doomscrolling?
Doomscrolling is when you can’t stop scrolling through bad news or negative content, even though it’s stressing you out. It got especially bad during the pandemic, but even now, it’s super easy to get stuck in that loop — especially with social media and 24/7 news apps constantly fighting for your attention.
And What’s Brain Rot?
Okay, it’s not an official medical term, but brain rot is that mental burnout you feel after spending way too much time online. Think:
- Brain fog
- Feeling unmotivated
- Losing focus
- Being too drained to do anything fun
It’s like your mind is stuck in low power mode.
What’s All This Doing to Us?
Too much time doomscrolling can seriously mess with your head. It keeps your brain in a constant state of stress, thanks to a hormone called cortisol. That can lead to anxiety, poor sleep, and just an overall blah feeling. Not to mention, most apps are designed to keep you scrolling — the more time you spend on them, the better for them, not for you.
So, What Can You Actually Do About It?
The good news: You’re not stuck in the scroll forever. Here are some super doable ways to cut back on screen time and refresh your brain:
-
Set Boundaries With Your Phone
Use screen time tools on your phone to limit how long you spend on certain apps. Try putting social media apps in a folder far from your home screen or turning off notifications — out of sight, out of mind.
-
Take “No Scroll” Breaks
Make certain parts of your day phone-free — like the first 30 minutes after you wake up, during meals, or before bed. Use that time for something calm and grounding (coffee and quiet beats doomscrolling every time).
-
Go Outside — Seriously
Fresh air and sunlight are like magic for your brain. Even a short walk can clear your head and boost your mood. Bring a friend, your dog, or just some music — whatever gets you out the door.
-
Swap the Scroll for Something Creative
Instead of picking up your phone when you’re bored, try:
- Reading a book
- Doodling or coloring
- Listening to a chill playlist or podcast
- Trying a new recipe or puzzle
It’s all about retraining your brain to reach for something restorative, not just something stimulating.
-
Clean Up Your Feed
If you’re going to be online, make it a better place. Unfollow accounts that drain you. Follow people or pages that make you feel good — think nature photography, cozy book talk, or calming animal videos.
-
Try a Little Mindfulness
Apps like Headspace or Insight Timer can help you slow down and become more aware of your habits, such as obsessive news consumption. Even a couple of deep breaths can reset your brain when you catch yourself getting overwhelmed.
-
Spend Time With Actual Humans
Yep, real-life people. Meeting a friend for coffee or taking a walk together can make a bigger difference than you think. Human connection is powerful, and way more satisfying than another comment section argument.
The Takeaway
If doomscrolling has become part of your daily routine, you’re not alone. But that brain foggy, mentally drained feeling doesn’t have to stick around. With a few small changes — more outside time, fewer phone check-ins, and better habits — you can feel more present, more energized, and a whole lot happier.
You don’t have to quit the internet. You just need to take back control.
A new UF study finds ‘doomscrolling’ is a unique behavior https://news.ufl.edu/2022/01/doomscrolling/
Find out more about brain rot at https://www.today.com/health/mind-body/is-brain-rot-real-rcna210588
Harvard Health’s information about doom scrolling https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers
Find all of our blogs here https://blogs.ifas.ufl.edu/monroeco/
4
