Wholeness Healing Today

Steps/Ideas to Stop Doomscrolling

Here are steps/ideas to implement to stop doomscrolling.

1. Set time limits for scrolling. Try to set a timer and keep your scrolling to no more than 15 min at any one time.

2. Interject good news or inspiring stores.

3. Keep the phone out of the bedroom. Or at any rate, make your bedroom a technology-zone free area. Stay off your devices before bed as part of your positive sleep hygiene.

4. Become mindful of your scrolling. Pay attention to how the sites and articles make you feel both mentally and physically. Consider the reason for the search. Work to focus on your present moment so that you can manage worrying patterns about the past or the future.

5. Go on a news diet. Take time away from your devices every day and do something healthy and positive such as reading a book, going for a walk, playing with your dog. Consider unplugging from your news sources on a regular basis. (Ellis, 2021)


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  • Licensed Independent Clinical Social Worker
    Licensed Independent Mental Health Practitioner

  • Janie Pfeifer Watson, LICSW, is the founder and director of Wholeness Healing Center, a mental health practice in Grand Island, Nebraska with remote sites in Broken Bow and Kearney. Her expertise encompasses a broad range of areas, including depression, anxiety, attachment and bonding, coaching, couples work, mindfulness, trauma, and grief. She views therapy as an opportunity to learn more about yourself as you step more into being your authentic self. From her perspective this is part of the spiritual journey; on this journey, she serves as a mirror for her clients as they get to know themselves—and, ultimately, to love themselves.


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