How to Stop Doom Scrolling

Break the infinite scroll trap and reclaim your time.

You know the feeling. You unlock your phone to check one thing, and suddenly 45 minutes have vanished. You’ve scrolled through hundreds of posts, but can’t remember a single one. Your thumb keeps moving, but your brain checked out long ago.

This is doom scrolling — and it’s designed to happen.

What is Doom Scrolling?

Doom scrolling (or doomscrolling) is the act of continuously scrolling through social media or news feeds, even when the content is negative or unfulfilling. The term became widespread during 2020, but the behavior has existed since the first infinite scroll was invented.

The numbers are staggering:

  • The average person spends 2+ hours daily on social media
  • 70% of users report feeling worse after scrolling
  • Most people check their phones 96 times per day
  • Only 9% of screen time is spent on activities users find meaningful

You’re not weak-willed. You’re up against billions of dollars of psychological research designed to keep you scrolling.

Why Infinite Scroll Works Against You

Social media apps don’t show you an ending because they don’t want you to stop. Here’s how they keep you trapped:

Variable Reward Schedules

Like a slot machine, you never know when the next “good” post will appear. This unpredictability triggers dopamine releases that keep you pulling the lever — or swiping the screen.

The Zeigarnik Effect

Your brain treats incomplete tasks as unfinished business. Infinite scroll exploits this by never giving you a natural stopping point. There’s always more content below.

Social Validation Loops

Notifications, likes, and comments create feedback loops that make checking your phone feel urgent, even when nothing important is happening.

Algorithmic Optimization

Every swipe teaches the algorithm what keeps you engaged. It learns your weaknesses and exploits them to maximize “time on platform.”

5 Strategies to Break the Doom Scroll Habit

1. Create Friction

Make it harder to mindlessly open apps:

  • Move social apps off your home screen
  • Use grayscale mode to make your phone less appealing
  • Set app time limits (and actually respect them)
  • Delete apps entirely and only use web versions

2. Find Your Triggers

Track when you reach for your phone:

  • Boredom? Find a healthier boredom buster
  • Anxiety? Try a breathing exercise instead
  • Habit? Replace the automatic behavior with something else

3. Use Finite Alternatives

Replace infinite feeds with content that has an ending:

  • RSS feeds — When you’ve read your articles, you’re done
  • Newsletters — A finite amount of content delivered to you
  • Books and podcasts — Content with natural conclusions

4. Schedule Your Scrolling

If you’re not ready to quit entirely:

  • Set specific times for social media (e.g., 6-6:30 PM only)
  • Use a timer and stop when it rings
  • Never scroll in bed or first thing in the morning

5. Embrace Boredom

The urge to scroll often comes from discomfort with stillness:

  • Practice sitting with nothing to do
  • Let your mind wander without input
  • Rediscover that boredom is the birthplace of creativity

RSS: The Anti-Doom-Scroll Solution

RSS (Really Simple Syndication) is a 25-year-old technology that’s the antidote to modern social media. With RSS, you:

  • Subscribe to sources you choose — No algorithm deciding what you see
  • Read a finite amount — When you’re caught up, you’re done
  • Own your feed — No company can manipulate your attention
  • Experience no ads — Just the content you came for

Unlike social media, RSS respects your time. There’s no infinite scroll because there’s no incentive to trap you.

Learn more about RSS →

Electric Pants: Built to End Doom Scrolling

We built Electric Pants specifically to help people escape the doom scroll trap.

When you’ve read all your articles, you see an “All Caught Up” screen — a satisfying moment that signals you’re done. Your time is yours again.

This is finite by design. Most apps hide “you’re done” because they don’t want you to leave. We celebrate it.

Features that support mindful reading:

  • No algorithmic manipulation
  • No infinite scroll
  • No account or tracking
  • Beautiful card layouts for images and videos
  • Custom folders to organize what matters

Start Your Escape

Breaking the doom scroll habit isn’t about willpower — it’s about changing your environment and choosing tools that respect your attention.

Ready to try a different approach?

Download Electric Pants — Free, private, finite by design.