How to put an end to doomscrolling

Doomscrolling a curse which cause the new generation for its low attention span. constantly checking your phone for stressful news or videos—can make you feel anxious and distracted. Smartphones, designed to be portable and addictive, keep us glued to negative content. Though breaking this habit is hard, there are practical steps you can take to reduce screen time, feel calmer, and regain balance. First of all, this is not your problem. The problem is that our lives have become deeply integrated with tech companies that are looking to capture as much of our time as possible. example If I go on Spotify to listen to a specific album, I open the app and immediately see recommendations for podcasts and audiobooks that I’m not typically interested in. Or if I download Snapchat solely for a group chat where my friends send pictures of their pets, then each pet picture comes with some advertisement, push notification.

ways to control

Set up screen time limits, and take them seriously

ScreenZen (iOS/Android):

• Adds pop-ups (e.g., “Is this important?”) and breathing prompts before opening apps.
• Gamifies progress with streaks (e.g., 144-day streaks) to motivate users.

Opal (iOS/Android/Web):

• • Focuses on productivity by letting you limit how often you open apps (e.g., Instagram 3x/day).
• • More customizable than Apple’s built-in screen time tools.

Roots (iOS):

• Tracks the quality of phone time, not just quantity.
• “Monk Mode” locks app limits (even if you delete the app).
• Earn “cheat days” for sticking to limits.

just do something else Here are some other things you can do on your phone that do not involve social media:

Read a book. Buy a real book, real physical books any thing according to your taste fantasy,drama,sci fi etc.... the book which sit with your taste and interset.

play games Swap doomscrolling with short, once-a-day games like The New York Times Games app (Wordle, Strands, Mini Crossword). These bite-sized, daily puzzles distract your brain without bombarding you with stressful news. While still fun, their limited format helps curb endless scrolling.