When news is stressful, how do you balance staying informed with ‘doomscrolling’?

It all begins innocently – a late-night peek at your favourite social media site before bed. You catch a headline that grabs your attention with “breaking news” you can’t afford to miss.

Like following digital breadcrumbs, one click leads to another. Before you know it, you’re tumbling down a rabbit hole of endless updates and emotionally charged social media posts. Two hours later, your shoulders are tense, your stomach is in knots, but you can’t put your phone down.

This endless scrolling through bad news – known as “doomscrolling” – sneaks up on us.

It’s important to stay in touch with what’s happening in the world. Being informed helps us make better decisions, engage meaningfully in our communities, and respond effectively to changes that affect our lives and those around us.

But just like a healthy diet, we must be smart about our news consumption to avoid it taking a toll on our health.

The good news is there are proven ways to stay informed without letting it take over your life. Research shows setting clear boundaries around your news consumption can make a huge difference. So, how can you strike the right balance?

How to set boundaries with news consumption

It’s worth considering why you feel compelled to stay constantly informed. Ask yourself: “will this information change what I can do about it?”.

Often, we scroll not because the information is actionable, but because we are trying to gain a sense of control in an uncertain world.

Research shows scrolling through negative news can disrupt your sleep and increase anxiety. To make sure your media consumption is intentional, there are a few steps you can take.

Be picky with the news sources you read. Choose a few trusted outlets instead of letting social media algorithms decide what you see. It’s like sticking to a balanced meal plan, but for your mind.

While engaging with the news, pay close attention to how you’re feeling. When you notice physical signs of anxiety or emotional distress, that is your cue to take a break.

Set aside time earlier in the day with clear boundaries around your news consumption: maybe with your morning coffee or during your lunch break, whatever works for your schedule. Consider implementing a “digital sunset”, too. This is a cut-off time for news and social media, ideally an hour or two before bedtime, to give your mind time to process what you have learned without disrupting your sleep.

The world will always be there, but you will be in a better head space to process what is happening.

You don’t have to feel helpless

Taking breaks from consuming news is not burying your head in the sand – it’s practising self care. Studies have shown that people who set healthy boundaries around news consumption are often better equipped to engage meaningfully on important issues and take constructive action when needed.

When you check the news, be an active consumer. Instead of endless scrolling:

• choose one or two in-depth articles to read thoroughly

• discuss the news with colleagues, friends and family to process your feelings

• look for solution-focused news stories that highlight positive change

• take meaningful action on issues you care about.

There are also various apps and tools that can help you form healthier digital habits. Productivity apps use various approaches to help you stay focused, providing ways to snap you out of mindless scrolling.

News curation apps and apps that allow you to save articles to read later can help you establish a balanced news diet, and remove the urgent need to read everything immediately.

Many smartphones now come equipped with screen time management features, such as Apple’s Screen Time or Android’s Digital Wellbeing. You can use these to monitor your scrolling habits and to manage how much time you spend on social media or news apps.

One useful feature is to block apps from use during certain times of day or after you’ve used them for a set amount of time.

Stay mindful, stay engaged

Staying informed doesn’t mean staying constantly connected. By mindfully setting boundaries and using supportive tools, you can keep up with important events while protecting your wellbeing.

If you’re trying productivity apps and other tools, start small. Choose one tool that resonates with you rather than trying everything at once. Set realistic goals that fit your life, and use these apps’ insights to understand your habits better.

Pay attention to what triggers your doomscrolling and adjust your settings accordingly. Remember, these tools work best when combined with offline activities you enjoy.

The goal isn’t to disconnect completely, but to find a sustainable balance between staying informed and maintaining peace of mind. With thoughtful boundaries and the right support tools, you can stay engaged with the world while keeping your mental health intact.