Why Doomscrolling Is So Hard to Stop

Doomscrolling happens because your brain is looking for information. When you see something negative or concerning, you want to understand it. So you keep scrolling, looking for more information, hoping the next post will give you clarity. But it never does. Instead, you just feel more anxious and overwhelmed.

I can totally relate to this. I usually spend hours scrolling after I just wanted to check something quickly. I muted social media notifications but that makes me even more tempted to check if someone messaged me. The problem is that doomscrolling feels productive in the moment. You're staying informed, you're keeping up with what's happening. But really, you're just making yourself feel worse.

Physical Activities to Replace Doomscrolling

One of the best things you can do instead of doomscrolling is move your body. Physical activity helps reduce stress, clears your mind, and gives you a sense of accomplishment. When you're active, you're not just avoiding doomscrolling. You're doing something positive for yourself.

How Physical Activity Helps You Stop Doomscrolling

Here's something interesting. You can actually combine stopping doomscrolling with getting active. Some screen blocker apps convert physical activity into screen time. For example, walking 100 steps gets converted to 1 minute of screen time. This way, you're not just replacing doomscrolling with activity. You're earning your phone time through movement, which gives you a reason to stay active.

I recently found out about an app called Moshen that does exactly this. It converts physical activity into screen time. For example, one of the things it does is for every 100 steps you walk, it gives you 1 minute of screen time. There are a lot of other ways to earn screen time too, but that's the main one many people use to unlock apps. When you have to earn your screen time through activity, you naturally spend less time doomscrolling because you're more intentional about how you use your phone.

Creative Activities to Replace Doomscrolling

Physical activity isn't the only way to replace doomscrolling. Creative activities give you a sense of accomplishment and help you express yourself. Here are some ideas:

Read a Book

Reading is one of the best activities to replace doomscrolling. Books take you into different worlds, teach you new things, and help you relax. Instead of scrolling through negative news before bed, read for 30 minutes. You'll sleep better and feel more fulfilled. Reading engages your mind in a positive way instead of feeding your anxiety.

Write or Journal

Writing helps you process your thoughts and reflect on your day. Keep a journal, write stories, or start a blog. Writing gives you a creative outlet and helps you understand yourself better. When you're writing, you're creating something instead of just consuming negative content.

Learn Something New

Use your free time to learn a skill you've always wanted to try. Learn to play an instrument, practice a language, or take an online course. Learning gives you a sense of progress that doomscrolling can't match. Every time you learn something new, you're building yourself up instead of tearing yourself down with negative content.

Make Art

You don't have to be an artist to create. Draw, paint, take photos, or make crafts. Creating something with your hands feels rewarding in a way that passive scrolling doesn't. Art gives you a way to express yourself and process your emotions in a healthy way.

Social Activities to Replace Doomscrolling

One of the biggest problems with doomscrolling is that it isolates you. You're alone with your phone, consuming negative content, and feeling worse. Replacing doomscrolling with social activities helps you connect with people in real life.

Spend Time with Friends and Family

Instead of scrolling through your phone, actually spend time with people. Have coffee with a friend, play games with family, or go out for dinner. Real conversations and shared experiences are more meaningful than online interactions. When you're with people you care about, you're not thinking about negative news or stressful updates.

Join a Club or Group

Find people who share your interests. Join a book club, sports team, or hobby group. Being part of a community gives you a sense of belonging and regular activities to look forward to. These connections are much more fulfilling than endless scrolling.

Volunteer

Helping others is one of the most fulfilling ways to spend your time. Volunteer at a local organization, help a neighbor, or support a cause you care about. Giving back makes you feel good and connects you to your community. When you're helping others, you're making a positive impact instead of just consuming negative content.

Using a Screen Time Blocker to Stop Doomscrolling

Finding activities to replace doomscrolling is important, but sometimes you need help staying accountable. That's where a screen time blocker can help. A good screen time blocker doesn't just lock you out. It motivates you to do other things by making you earn your screen time. If you want to learn more about how to reduce doomscrolling, combining activities with a screen blocker is one of the most effective approaches.

I use a screen blocker app called Moshen. It blocks any apps you choose it to and the only way to unlock them is by walking, burning calories, etc. For example, 100 steps converts to 1 minute of screen time, and you can adjust it to be 200 steps to 1 minute or 50 steps and so on. This approach works because it gives you a reason to do the activities you want to do anyway. Instead of just trying to resist the urge to doomscroll, you're motivated to walk or exercise because you know it will unlock your apps.

When your apps are blocked, you're forced to find something else to do. Over time, you'll discover activities you enjoy more than doomscrolling. You'll start walking more, reading more, creating more. The screen time blocker creates space for these better activities by preventing you from defaulting to endless scrolling.

Productive Activities to Replace Doomscrolling

Sometimes the best way to replace doomscrolling is to get things done. Productive activities give you a sense of accomplishment and help you feel in control of your life.

Organize Your Space

Declutter your room, organize your closet, or clean your workspace. A tidy space helps you think clearly and reduces stress. Plus, you'll feel accomplished when you're done. Organizing gives you a sense of control that doomscrolling takes away.

Cook or Meal Prep

Cooking is a practical skill that saves money and helps you eat healthier. Try new recipes, meal prep for the week, or bake something special. The process is relaxing and the results are delicious. Cooking engages your mind and hands in a positive way.

Work on Personal Projects

Everyone has projects they've been meaning to start. Build something, start a side business, or work on home improvements. Making progress on personal projects feels much better than endless scrolling. These projects give you something to work toward and feel proud of.

Making the Transition Easier

Replacing doomscrolling with other activities takes practice. You've built a habit of reaching for your phone, and habits don't change overnight. Here are some tips to make the transition easier:

Start Small

Don't try to eliminate all doomscrolling at once. Start by replacing 30 minutes a day with another activity. Once that feels natural, add more time. Small changes are more sustainable than big ones.

Have a Plan

When you know you'll have free time, decide ahead of time what you'll do instead of doomscrolling. If you have a plan, you're less likely to default to your phone. Keep a list of activities you enjoy so you always have options. If you're looking for ideas, check out this guide on what to replace phone time with for more suggestions.

Use a Screen Blocker

A screen time blocker can help you stick to your goals. When your apps are locked, you're forced to find something else to do. Over time, you'll discover activities you enjoy more than doomscrolling. The blocker creates the space you need to build better habits.

Notice How You Feel

Pay attention to how you feel when you do other activities versus when you doomscroll. You'll probably find that physical activity, creative projects, and social time make you feel better than endless scrolling. This awareness helps you choose better activities naturally.

Finding Your Balance

The goal isn't to never use your phone. Phones are useful tools, and social media can be fun in moderation. The goal is to find a balance where you use your phone intentionally rather than mindlessly doomscrolling.

When you have meaningful activities to replace doomscrolling, you naturally spend less time scrolling. You start to prefer walking, reading, creating, or spending time with people over endless phone use. This balance makes you happier and more fulfilled.

If you want to reduce your social media time without completely getting rid of your apps because that's not sustainable, you should try screen blocker apps. I recently found out about one called Moshen, and it converts your physical activity into screen time. For example, walking 100 steps gets converted to 1 minute of screen time, and there are a lot of other ways too but that's the main one I use to unlock apps. This approach helps you stop doomscrolling by making you more intentional about your phone usage.

Activities to Do Instead of Doomscrolling: A Complete List

Here's a comprehensive list of activities to do instead of doomscrolling that you can try:

Physical Activities

• Take a walk around your neighborhood
• Go for a run or jog
• Do yoga or stretching
• Ride a bike
• Go to the gym
• Do bodyweight exercises at home
• Play a sport
• Go hiking or explore nature
• Dance to your favorite music
• Take the stairs instead of the elevator

Creative Activities

• Read a book
• Write in a journal
• Learn to play an instrument
• Draw or paint
• Take photographs
• Make crafts or DIY projects
• Cook or bake something new
• Learn a new language
• Write stories or poetry
• Start a creative hobby

Social Activities

• Call or visit a friend
• Have a conversation with family
• Join a club or group
• Volunteer in your community
• Attend local events
• Play board games with others
• Go out for coffee or meals
• Join a sports team
• Take a class with others
• Help a neighbor or friend

Productive Activities

• Organize and declutter your space
• Plan your week or month
• Work on personal projects
• Learn a new skill
• Garden or take care of plants
• Fix or improve something in your home
• Plan a trip or adventure
• Set and work toward goals
• Research topics that interest you
• Build something with your hands

Relaxing Activities

• Meditate or practice mindfulness
• Take a bath or long shower
• Listen to music or podcasts
• Spend time in nature
• Do puzzles or brain games
• Watch the sunset or sunrise
• Practice deep breathing
• Take a nap
• Stargaze
• Simply sit and think

Conclusion

Knowing what to do instead of doomscrolling is the key to breaking this harmful habit. When you have meaningful activities that you enjoy, you naturally spend less time scrolling through negative content. Physical activities, creative projects, social connections, and productive tasks all give you more fulfillment than endless doomscrolling.

A screen time blocker can help you get started by creating space for these activities. When your apps are locked, you're motivated to find other things to do. Over time, you'll discover that life is more interesting when you're not constantly doomscrolling through negative news and stressful updates.

The best approach combines blocking distracting apps with earning screen time through positive activities. This way, you're not just restricted. You're motivated to move, create, connect, and accomplish things. You become more active and reduce doomscrolling at the same time.

If you're ready to stop doomscrolling and start living more intentionally, consider using a screen blocker app that converts physical activity into screen time. This approach gives you the motivation you need to build healthier habits while still allowing you to use your apps when you've earned the time. You'll discover that there are so many better things to do than endless scrolling.