Doomscrolling Isn’t Self-Care: Digital Boundaries for Better Emotional Wellbeing

Let’s be honest—how often do you open your phone to “just check something” and suddenly you’re knee-deep in TikToks, Reddit threads, or news headlines that make your stomach twist? Yep, we’ve all been there. It starts with a quick scroll and ends an hour later with existential dread and dry eyes.

If you’ve ever justified this spiral as “unwinding” or “staying informed,” we need to talk. Because despite how normal it feels, doomscrolling isn’t self-care, and your brain knows it.

At Birchwood Therapeutic Services, we’ve seen firsthand how digital overload affects emotional wellbeing. As a team of licensed therapists serving Minnesota and North Dakota, we’re here to say: Your mental health deserves better than a late-night scroll marathon.

Let’s explore what doomscrolling is, how it affects your mind, and most importantly, how to build healthier digital boundaries that actually support your mental health, not sabotage it.

What is Doomscrolling?

Doomscrolling is the act of endlessly scrolling through negative news or distressing content online, especially on social media. It often happens late at night, when you’re tired but too wired to sleep. And while it might seem like a harmless habit, it can quietly wreak havoc on your mental health.

Unlike casually checking the weather or liking a dog video, doomscrolling is compulsive. It pulls you into a vortex of bad news, scary statistics, and worst-case scenarios—and it’s hard to stop even when you know it’s making you feel worse.

Why We Doomscroll (Even When We Know Better)

Let’s get something straight: it’s not because you lack willpower.

Our brains are wired for survival, and in uncertain times, they crave information. We think that if we just know more, we’ll feel more in control. But the digital world doesn’t reward moderation. Social media algorithms feed us content that gets the most clicks, usually the most dramatic or negative.

Throw in a dash of insomnia, a sprinkle of stress, and the never-ending “breaking news” cycle, and you’ve got a recipe for digital burnout.

The Mental Health Fallout of Constant Scrolling

So what’s the big deal? Isn’t it just a modern version of reading the newspaper?

Not quite.

Too much screen time—especially time spent consuming distressing content—can lead to:

• Increased anxiety and depression

• Trouble sleeping

• Social comparison and self-esteem dips

• Emotional numbness

• Decreased focus and productivity

  
  

At Birchwood, many clients seeking mental health counseling come in feeling overwhelmed, burned out, and emotionally exhausted, and digital overload is often part of the puzzle.

Especially in the winter months, when sunlight is scarce in Minnesota and North Dakota, excessive scrolling can exacerbate symptoms of seasonal affective disorder (SAD), anxiety, and depression. We call that a double whammy.

Self-Care ≠ Avoidance

Here’s a hard truth: if your version of “rest” involves zoning out on your phone until you forget what you were doing, that’s not self-care. That’s self-distraction.

We get it. Life is busy, parenting is hard, jobs are stressful, and the world feels heavy. But real self-care replenishes you. It doesn’t leave you drained, anxious, or wide-eyed at 1 a.m.

Therapeutic services in North Dakota and Minnesota often focus on helping clients distinguish between avoidance and restoration. If you’re not sure which camp you’re in, ask yourself: “Do I feel better or worse after this?”

How to Set Digital Boundaries (That Actually Stick)

Now that we’ve called out the problem, let’s talk solutions. Because we’re not here to tell you to throw your phone in a lake. We love a good meme too. But intentional screen time is the key.

Here are our favorite therapist-approved tips for protecting your emotional wellbeing without becoming a digital hermit:

1. Create “Scroll-Free Zones”

Designate certain rooms (like the bedroom or bathroom) as screen-free zones. You’ll be amazed how quickly your sleep and focus improve.

2. Time-Box Your Scrolls

Set a timer before opening social media. Twenty intentional minutes of catching up feels different than two mindless hours of spiraling.

3. Unfollow and Mute with Wild Abandon

If a person, page, or platform makes you feel anxious, angry, or inadequate, curate your feed. Protecting your peace is not rude. It’s revolutionary.

4. Try a News Fast

Go a few days without consuming news. You won’t miss anything critical, but you will miss the 14th update about the thing you were already stressed about.

5. Replace the Habit

Instead of scrolling, keep a book, puzzle, or coloring book nearby. You’re not breaking a habit—you’re replacing it with something that nurtures you.

6. Use Tech to Fight Tech

Use apps like “Freedom” or “Forest” to block social media during specific hours. Or simply use the “Do Not Disturb” mode more often.

7. End Your Day Like a '90s Kid

Remember the era before smartphones? Reading a magazine, journaling, or listening to music were all valid wind-down routines—and still are.

More Therapist-Approved Tips to Help You Break the Scroll Habit

Let’s dig deeper. If setting boundaries sounds good in theory, but you keep falling into the same cycle, these additional tips are here to help you actually make a change.

8. Give Your Phone a Bedtime

Your brain needs time to wind down before sleep—and so does your phone. Pick a “lights out” time (we recommend 30–60 minutes before bed) and plug your phone in across the room.

9. Turn Off Push Notifications

You don’t need to be notified every time your third cousin posts a new photo. Disable non-essential notifications so your phone stops feeling like your boss.

10. Start a “Nightstand Ritual”

Instead of your phone, keep a small basket of relaxing alternatives on your nightstand: a book, a journal, essential oils, a calming playlist. Build a wind-down routine that doesn’t include endless swiping.

11. Use the “Grayscale” Hack

Switch your phone screen to grayscale. This trick reduces the visual stimulation that makes scrolling so addictive. It’s not as pretty—but that’s the point.

12. Create a “Digital Diet” Plan

Just like you meal prep to avoid fast food, plan your screen time. Decide when and where you’ll use social media during the day. And stick to it.

13. Schedule “Worry Time”

If you’re doomscrolling because of anxiety, try scheduling 15 minutes a day to write down all your worries instead. This gives your brain a chance to process without pulling in every article about the end of the world.

14. Check In With Your Body

When you catch yourself mid-scroll, pause and ask: How does my body feel? Am I tense? Breathing shallowly? Emotionally numb?

15. Make It a Game

Challenge a friend or partner to a no-scroll evening once a week. Whoever breaks first has to buy coffee.

16. Turn Your Lock Screen Into a Reminder

Set your lock screen to say something like “Is this helping my emotional wellbeing?” or “You promised yourself no doomscrolling.” A small prompt goes a long way.

17. Celebrate Small Wins

Went 30 minutes without checking your phone? That’s a win. Made it through breakfast without social media? Huge. Celebrate these micro-moments—they build momentum.

What Happens When You Set Boundaries? (Spoiler: You Don’t Miss Out—You Level Up)

Clients who start setting boundaries with their phones often report surprising benefits:

• They feel more productive and focused at work.

• Their relationships improve because they’re more present.

• They rediscover hobbies like painting, reading, or baking banana bread (again).

• They sleep better. Like, actually better.

• They notice their anxiety levels drop dramatically.

  
  

Digital boundaries aren’t about deprivation. They’re about liberation—reclaiming your time, your energy, and your peace of mind.

Still Struggling? It Might Be Time to Talk It Out

Let’s keep it real: some habits are hard to break alone.

That’s why mental health counseling can be so transformative. At Birchwood, our team of licensed therapists helps people in Minnesota and North Dakota every day to navigate overwhelm, anxiety, tech burnout, and more.

We offer a safe, non-judgmental space to unpack what’s driving your habits—and build new ones that feel good. Whether you're looking for one-on-one support, behavioral therapy, or just someone to talk to, we’re here for you.

Ready to stop doomscrolling and start decompressing?

We’d love to help you set boundaries that support—not sabotage—your mental health.

Reach out to Birchwood Therapeutic Services today and schedule an appointment with one of our licensed therapists. We’ll help you swap late-night spirals for deep rest, peaceful routines, and a whole lot more joy.

Your emotional wellbeing is worth protecting. And yes, there’s more to life than your newsfeed.