What 6 Hours (average) of Doomscrolling Does to Your Brain

To feel alive again, spend a day with your phone dead.

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You know the drill. You pick up your phone, just to check the weather or read a text, and bam!

Before you know it, you’re scrolling — another tragic news headline, another viral tweet that makes your blood boil, another friend’s post about the relentless grind.

Your thumb moves as if on autopilot. Two hours pass. Then four. Six hours in, you finally look up and realize half the day is gone.

Sound familiar?

According to a study, the average person spends a whopping 3 hours and 15 minutes per day doomscrolling.

Dr. John Ratey, an associate clinical professor of psychiatry at Harvard Medical School, warns,

“The compulsive nature of doomscrolling can lead not only to wasted time but also to increased stress and anxiety.”

In this read, we’re diving deep into the mental toll of doomscrolling and the shockingly damaging effects it has on your brain.

Stay tuned — what you learn might be your ticket to a healthier digital life.

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Hook, Line, and Sinker — How It Begins

Dr. Hilda Burke, a renowned psychotherapist says,

“Your brain craves information the way it craves food or sex.”

That’s not hyperbole — it’s evolutionary science.

We’re wired to seek new stimuli, a throwback to our hunter-gatherer days when vigilance meant survival.

Fast forward to today; instead of looking out for predators, we’re hooked on the dopamine rush from scrolling.

• The Hook: Attention-grabbing headlines or posts that spark your curiosity.

• The Line: The infinite scroll that keeps feeding you more of what you react to.

• The Sinker: The emotional investment that makes it difficult to detach.

Here’s a challenging question;

Are you controlling your doomscrolling, or is it controlling you?

It’s easy to think…

“I can handle a few more minutes.”

But those minutes can add up into hours, contributing to stress and taking a toll on your mental health.

So, hit pause the next time you catch yourself in a doomscrolling spiral.

Ask yourself…

“What am I actually looking for here?”

It’s a moment of clarity that could break the cycle.

The Neurochemistry of Doomscrolling

Albert Einstein once said,

“Life is like riding a bicycle. To keep your balance, you must keep moving.”

But what happens when that “movement” turns into a never-ending, doom-laden scroll on your phone?

Another pertinent quote is by Aristotle,

“Knowing yourself is the beginning of all wisdom.”

But does doomscrolling actually contribute to self-awareness and wisdom?

You may remember Dr. Susan Weinschenk’s insights about dopamine, the feel-good chemical.

It plays a starring role in your doomscrolling saga.

When something new pops up on your screen — bingo!

Dopamine floods your brain, creating a natural high.

You think you’re just staying updated, but chemically, you’re on a rollercoaster.

One that delivers highs of dopamine and lows of stress hormones like cortisol.

It’s like enjoying a sugary snack, blissfully ignoring the subsequent sugar crash.

Here’s a question to chew on;

Are you gaining wisdom and balance, as Einstein and Aristotle would advocate, or are you simply spiraling into a chemical-induced haze?

A common myth is that the more we scroll, the more “in the know” we are.

But are you really?

Or are you just creating a mental fog of stress and misinformation?

So, the next time you’re about to embark on a scrolling spree, set a 15-minute timer.

When time’s up, check in with yourself.

• Are you wiser?

• More balanced?

If not, it might be time to dismount that chaotic, digital bicycle.

As we connect the dots from Dr. Ratey and Dr. Burke to the dopamine rush and stress cocktail in your brain.

You’re getting a 360-degree view of your doomscrolling habit.3

The Doom Spiral

As Dr. Andrew Huberman, a neuroscientist at Stanford, aptly puts it,

“When you experience too much stress, your brain essentially shifts into a state of survival.”

That doesn’t sound like a relaxed evening of scrolling, does it?

Now that we’ve ventured through the dopamine highs and cortisol lows, let’s get into what I call ‘The Doom Spiral.’

The cascading effects of anxiety and stress accumulate through hours of doomscrolling.

Imagine it like this…

Each scroll is like spinning a roulette wheel in your brain.

Sometimes you hit the dopamine jackpot and feel great.

Other times, you’re barraged by news that triggers stress and anxiety.

Except, this is a game where even when you win, you lose.

Why?

Because that stress adds up, creating a vicious cycle of anxiety that makes you more susceptible to the emotional toll of future doomscrolling.

You’re not just consuming information; you’re also piling on stress, which can wreak havoc on both your mental and physical health.

Here comes the zinger…

Do you think you’re merely informed, or are you sinking into a doom spiral?

The illusion is that you’re gathering valuable knowledge.

The reality?

You’re more likely to get a buffet of anxiety, fear, and confusion.

And let’s be honest, no one needs a diet rich in stress.

Pro move: The next time you find yourself spiraling, switch gears.

Try redirecting your attention to an uplifting article or even stepping outside for some fresh air.

Trust me, it’s like hitting a mental reset button.

How to Break the Cycle

Author and professor Cal Newport once said,

“Clarity about what matters provides clarity about what does not.”

It’s a simple phrase but holds immense power, especially as we navigate the treacherous waters of doomscrolling.

After plunging into the neurochemistry of it all and spiraling through the anxiety vortex, you might wonder…

“Is there a way out?”

You bet there is.

It starts with clearly understanding what truly matters to you.

Instead of blindly scrolling, set an intention before you even unlock your phone.

Think of it like grocery shopping with a list so you don’t end up with a cart full of junk food.

For instance, Sarah, a busy mom, found herself drowning in COVID-19 statistics and political banter.

She felt miserable until she decided to be intentional.

Now, her social media is a haven of educational resources for her kids, cooking tips, and yes, a bit of news — but the kind that empowers, not deflates her.

• Set boundaries — Give yourself time limits or designate specific times for news consumption. You’ll be amazed at how freeing it is to not be chained to constant updates.

• Curate your feed — Unfollow accounts or hide posts that are constant sources of stress and anxiety. Replace them with ones that enrich and uplift you.

• Engage in healthy debates — Instead of being a passive consumer, actively discuss issues. This not only makes your scrolling more intentional but also enhances your understanding of issues.

The 20–20–20 Rule

If you can’t resist the lure, at least play it smart.

The 20–20–20 rule is an old trick used to reduce eye strain.

Look at something 20 feet away for 20 seconds every 20 minutes.

But let’s repurpose it for mental well-being.

For every 20 minutes of doomscrolling, look up and focus on a positive thought or action for 20 seconds.

It’s a game-changer.

In closing…

Your brain is your most valuable asset.

Don’t let it be hijacked by the endless cycle of doom and gloom.

Take a stand.

Are you the master of your destiny or a slave to your smartphone?

Think about the kind of life you want to live and the person you want to be.

Do you want to be informed or overwhelmed? Engaged or enervated?

The choice is yours but make it wisely. Your brain will thank you for it.

So the next time you find yourself falling down that rabbit hole, remember what’s at stake.

• Your mental health.

• Your well-being.

• Your time.

Aren’t those worth more than the fleeting sensation of being “in the know”?

By being mindful and making smart choices, you’re not just saving time — you’re protecting your brain.

So take control. Break the cycle.

Because the quality of your life depends on it.

Isn’t that worth fighting for?

That’s it. Thanks for reading!

I hope you found this edition of Be 1% Better Every Monday useful.

-Zohvib