How to Stay Informed Without Wasting Time on Social Media and Doomscrolling
Emily Carter
October 19, 2024
In today’s fast-paced digital world, staying informed about current events and developments is easier than ever. However, it’s just as easy to get lost in endless scrolling on social media, news apps, and websites, often finding yourself overwhelmed by negative news—also known as doomscrolling. While it’s important to stay updated, spending excessive time on social media and consuming constant streams of distressing news can lead to information overload, stress, and even anxiety.
In this article, we’ll explore how you can stay informed without wasting time on social media or falling into the doomscrolling trap. By following practical strategies, you can manage your information intake efficiently, maintain your mental health, and focus on the news that matters.
1. What Is Doomscrolling and Why Is It Harmful?
Doomscrolling refers to the tendency to continuously scroll through negative news or distressing content on social media and news apps, especially during times of crisis. While it’s natural to want to stay informed, this behavior can be harmful to your mental well-being.
Why Doomscrolling Is Harmful:
- Increased Stress and Anxiety: Constant exposure to bad news can trigger stress and anxiety, leading to feelings of helplessness or fear.
- Information Overload: Consuming large amounts of information in one go can overwhelm your brain, making it difficult to process and retain important details.
- Wasted Time: Hours spent doomscrolling can reduce productivity and take away time from other meaningful activities, such as work, hobbies, or spending time with loved ones.
Understanding these risks is the first step in breaking the habit of doomscrolling and adopting healthier information consumption practices.
2. Set Clear Time Limits for Social Media and News Consumption
One of the most effective ways to avoid doomscrolling and wasting time on social media is by setting clear time limits for your news consumption. This helps you stay informed without becoming overwhelmed by a constant stream of information.
2.1. Use Screen Time Trackers
Most smartphones come with built-in screen time trackers that allow you to monitor and limit your time on specific apps. Set a daily limit for social media and news apps to ensure you’re not spending excessive time scrolling.
- Tip: Use your phone’s settings to set daily time limits for apps like Twitter, Facebook, or news platforms. Aim for 15–30 minutes per day to stay informed without overindulging.
2.2. Schedule Specific Times for Checking News
Instead of checking the news throughout the day, schedule specific times for your news intake. For example, dedicate 15 minutes in the morning and 15 minutes in the evening to catch up on the latest headlines. This structured approach prevents you from getting sucked into endless scrolling.
- Tip: Set reminders to check the news at designated times and avoid opening news apps outside of those windows.
3. Curate Your News Sources and Content
Another key strategy for avoiding doomscrolling is to be selective about where you get your news. By curating your news sources, you can focus on high-quality, balanced reporting without being bombarded by clickbait or sensationalized headlines.
3.1. Follow Trusted News Sources
Stick to reputable, trustworthy news outlets that provide accurate and balanced reporting. Avoid sensationalist websites or social media accounts that thrive on spreading fear and negativity. Subscribing to a reliable source ensures you’re getting factual information rather than sensational content.
- Tip: Follow a few well-known news organizations that cover a range of topics, such as The New York Times, BBC, or Reuters. Use their official apps or websites for your daily updates.
3.2. Use a News Aggregator
A news aggregator app, such as Feedly or Google News, allows you to collect articles from multiple trusted sources in one place. You can customize the topics you’re interested in and avoid the temptation of browsing through unrelated or overly negative content.
- Tip: Set up feeds for topics that interest you, such as technology, health, or finance, while avoiding sources that contribute to anxiety or stress.
4. Limit Social Media Use for News
Social media platforms are often where doomscrolling occurs, as they present an endless feed of user-generated content and breaking news. Limiting your reliance on social media for news can help you reduce the time spent scrolling and focus on high-quality information.
4.1. Separate Social Media from News Consumption
Rather than relying on social media platforms like Twitter or Facebook for news updates, use dedicated news apps or websites. This helps you avoid getting distracted by social media posts and comments that can lead to prolonged scrolling.
- Tip: Unfollow or mute accounts that frequently share distressing news or content that affects your mental well-being. Follow social media accounts that focus on positive, inspiring content to balance your feed.
4.2. Use Social Media Sparingly
Social media is designed to keep you engaged for as long as possible, so limit your use by setting specific times or time limits. If you want to check social media, set a timer for 10-15 minutes and stick to it.
- Tip: Set social media “breaks” during the day when you’re allowed to check your accounts for a short period. Outside of those breaks, resist the urge to open the apps.
5. Practice Mindful News Consumption
Mindful news consumption means being intentional and conscious about the information you take in. By focusing on the quality, relevance, and emotional impact of the news, you can avoid feeling overwhelmed by distressing stories.
5.1. Choose Topics That Matter to You
Instead of consuming every piece of news, focus on topics that are relevant to your life, work, or interests. Curating your content based on what’s meaningful to you ensures that your news intake feels purposeful rather than overwhelming.
- Tip: Ask yourself whether a particular news story is relevant to your life or simply adds unnecessary stress. If it’s not helpful, move on.
5.2. Limit Negative News Exposure
It’s important to stay informed about critical issues, but constant exposure to negative news can take a toll on your mental health. Balance your news consumption by actively seeking positive or neutral stories to avoid an overload of distressing content.
- Tip: Follow accounts or websites that highlight good news, such as The Good News Network or Positive News, to help balance your media diet.
6. Take Breaks from News and Social Media
It’s essential to take regular breaks from news and social media to maintain your mental well-being. Too much information can lead to stress, anxiety, and burnout, so make time for digital detoxes and focus on activities that bring joy and relaxation.
6.1. Schedule Digital Detox Days
Designate specific days or periods when you completely disconnect from news and social media. Use this time to engage in offline activities, such as reading a book, going for a walk, or spending quality time with family and friends.
- Tip: Start with a half-day or full-day digital detox once a week, and gradually build up to longer periods if needed.
6.2. Engage in Non-Digital Hobbies
Finding hobbies or activities that don’t involve screens can help reduce your dependence on social media and news apps. Engaging in physical, creative, or social activities can also improve your mood and mental health.
- Tip: Explore hobbies like painting, gardening, yoga, or board games to keep your mind engaged without relying on digital content.
7. Monitor Your Mental Health
Finally, staying mindful of your mental health is essential when managing your news consumption. If you notice that reading the news or spending time on social media is causing you stress or anxiety, it’s time to reevaluate your habits and take action.
7.1. Recognize Signs of Information Overload
Pay attention to how you feel after consuming news. If you’re feeling anxious, stressed, or overwhelmed, you may be experiencing information overload. In these cases, it’s important to take a break and focus on self-care.
- Tip: Use relaxation techniques such as deep breathing, meditation, or mindfulness exercises to center yourself after a heavy news day.
7.2. Talk to Someone
If you’re struggling with the emotional impact of negative news, don’t hesitate to talk to someone about how you’re feeling. Whether it’s a friend, family member, or mental health professional, sharing your thoughts can help relieve stress and provide perspective.
Conclusion: Stay Informed Without Sacrificing Your Well-Being
Staying informed about the world is important, but it doesn’t have to come at the cost of your mental health or productivity. By setting time limits, curating your news sources, practicing mindful news consumption, and taking regular breaks from social media, you can stay updated without falling into the doomscrolling trap. Managing your information intake helps you focus on what truly matters while maintaining a healthy balance between staying informed and preserving your mental well-being.
With these strategies, you can enjoy the benefits of staying informed without the negative effects of information overload.
