You pick up your phone to check one notification. Next thing you know, 20 minutes have passed. It’s easy to get caught “doomscrolling” through the latest news headlines. But too much of this type of scrolling can affect your mood and your sleep, especially if you’re on your device right before bedtime. If your phone time leaves you feeling anxious or stressed, these strategies may help.
What is doomscrolling?
Doomscrolling is the habit of scrolling through upsetting news or social media, often for much longer than you planned.1 It’s usually a mindless activity: You keep scrolling even after you’ve read the latest headlines or updates.
Smartphones can make it easier to fall into a doomscrolling habit. Rewards like new posts or likes can work on the brain in a similar way to other habit-forming behaviors.2
Some experts also point to an older survival instinct: the brain is wired to look for threats, so it may be drawn to alarming news even when that news doesn’t feel good to read.1
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How doomscrolling affects sleep and mood
Research suggests that doomscrolling can take a toll on your health. It’s been linked with depression, anxiety and difficulty sleeping.1,3,4
In fact, more than 1 in 3 U.S. adults said that scrolling the news before bed made it harder to sleep, according to a recent survey from the American Academy of Sleep Medicine.5 This number was close to half among people 18 to 24.
Spending hours on your phone may also mean that you spend less time on daytime activities that can boost your mood, such as exercise or seeing friends.2
Signs your screen habits may be having a negative effect on your mental health include:1,4
- Feeling anxious after scrolling the news
- Having difficulty sleeping
- Finding it hard to focus at work
- Skipping activities to check updates
- Not feeling connected to friends or family
Struggling with anxiety? A licensed therapist can help provide support. Learn how a telehealth mental health subscription (non-insurance) can connect you to care.
How to reduce your screen time
The average American spends more than 5 hours per day looking at screens, often more.6
Research suggests there are benefits to reducing your screen time. A digital reset may improve your mood, sleep and even attention span.6
The following strategies can help you set healthy boundaries around your use of digital devices.3,4,5 You don’t need to do all of them, but it can be helpful to try several and see which ones work for you.
1. Consider a screen-free bedtime routine. Read, stretch or relax instead of scrolling.
2. Charge your phone in another room at night. This removes the temptation to check it before bed or first thing in the morning. If you use your phone as an alarm, try switching to an alarm clock instead.
3. Create phone-free times or spaces. Leave your phone out of reach when you sit down at the dinner table or while you’re working. Give your full attention to whatever’s in front of you instead.
4. Set time limits around your phone use. There are several ways to do this. These include:
- Use the timer on the phone to make sure you’re aware of the amount of time you’re spending on your phone.
- Explore apps or phone settings that limit your phone usage.
- Consider setting a cutoff time for news and social apps, especially if they leave you feeling stressed or anxious.
- Turn off screens 30 to 60 minutes to help you wind down before bedtime.
5. Turn off notifications. Getting instant alerts about the news or social media updates can prompt you to pick up your phone. This can make it easier to get pulled in to screen time.
6. Consider your sources. Take a look at who and what you’re following on social media. If certain accounts or outlets always leave you feeling worse, that’s worth noticing. Opt for sources that stick to the facts. Consider including accounts that focus on something lighter, like hobbies or good news.
7. Track your progress. Try to set a realistic goal to reduce your screen time and track your progress. Your phone’s built-in screen time tools can help.
It’s helpful to consider how you feel as you progress. The right amount of screen time is different for everyone. Don’t be too hard on yourself if you slip back into old habits.
When to see a mental health provider
For many people, an awareness of the time they spend on their phone and changes to their regular habits are enough to feel better.
If poor sleep, stress or a low mood continue for a few weeks despite your changes, it may be worth seeking help. A mental health provider can help you sort out whether your phone habits are the cause, a symptom or both of how you’re feeling, and suggest support that fits your needs.
Frequently asked questions
What is doomscrolling and how does it affect mental health?
Doomscrolling means scrolling through upsetting news or social media for much longer than planned, often without a clear stopping point. It’s been linked to higher stress, anxiety and trouble sleeping.3 The habit can also feed itself: Feeling anxious can push you to keep checking for updates, and checking more can make the anxiety worse.4 Cutting back doesn’t mean tuning out the news entirely. Small breaks and clear phone boundaries can help protect your mental health without cutting you off from what's happening in the world.
How much screen time is considered “too much”?
It may be too much if it interferes with your sleep, daily responsibilities or real-world relationships. The average American spends over five hours a day looking at screens.6 Rather than counting hours, experts suggest looking at what your screen time is replacing, like sleep, exercise or time with friends.2 If scrolling is crowding out those things, or leaving you more anxious than informed, that’s a stronger signal than any specific number.3
What are the benefits of a digital reset?
Cutting back on screen time can have a real payoff. One recent study of nearly 500 adults found that people who scaled back their phone use for two weeks felt calmer and happier with their lives.6 They also reported improved sleep and focus. You don’t have to go all in to see results, either. Most participants reported improvement in at least one of these areas, even those who didn’t fully stick to the study’s rules.
Need help building healthier habits? Explore telehealth subscription options (non-insurance) to get support from a licensed therapist.
For informational purposes only. This information is compiled by UnitedHealthcare, and/or one of its affiliates, and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.
Sources:
- Yale New Haven Health System. “How to stop doomscrolling.” February 20, 2026. Retrieved from https://www.ynhhs.org/articles/how-to-stop-doomscrolling
- Georgetown University. “You’re addicted to your phone. Can you stop? This might help.” Ask a Professor series. Accessed July 15, 2026. Retrieved from https://www.georgetown.edu/news/ask-a-professor-smartphone-addiction/
- Harvard Health Publishing. “Doomscrolling dangers.” September 1, 2024. Retrieved from https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers
- UC San Diego Today. “Doomscrolling again? Expert explains why we’re wired for worry.” April 9, 2025. Retrieved from https://today.ucsd.edu/story/doomscrolling-again-expert-explains-why-were-wired-for-worry
- American Academy of Sleep Medicine. “Americans are ‘doomscrolling’ at bedtime, prioritizing screen time over sleep.” February 23, 2026. Retrieved from https://aasm.org/americans-are-doomscrolling-at-bedtime-prioritizing-screen-time-over-sleep/
- Georgetown University. “Digital detoxes work. Here’s what reduced screen time can do for you.” November 10, 2025. Retrieved from https://www.georgetown.edu/news/digital-detox-reduce-screen-time-benefits/
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