Doomscrolling and phone addiction: How much is too much?

Whether you read negative news online or watch videos of adorable puppies on social media, spending excessive time on your device can be harmful. Doomscrolling, or binging negative information through various feeds, can take a toll on mental and physical health. A Baylor College of Medicine psychiatrist explains the negative effects doomscrolling and overindulging online.

“If you’re only looking at certain news sources and it’s confirming all of your worst fears, then you will most likely feel pretty crummy,” said Dr. Laurel Williams, professor in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor. “A lot of things they’re confirming that are your worst fears are often things you can’t actively change, so then you can feel very helpless.”

Constantly looking at negative information puts you in a bubble, which can lead to a general bad mood. Doomscrolling also can spur problems with eating, sleeping or relationships because feeling too overwhelmed by negative information can overrun your life. If you notice doomscrolling increasingly takes up your time or you are no longer doing other things that you want or should be doing, that could be cause for concern. Even if the content is positive, there are other things in life you might not handle because you are spending too much time on your device.

“Algorithms on the internet are designed to catch your attention and keep you doing that activity longer than you would’ve done otherwise, no matter whether you are doomscrolling or not. Being aware that your internet-facing device is designed to keep you looking at it is important for people to understand,” Williams said.

If your child has a smart phone or tablet, limiting them from using that device should not be a debate. Williams recommends putting a limit on what time of day they can use the device as well as limiting their access. “I encourage parents to observe what their child does with electronics for a week or so – paying more deliberate attention to how often they use certain devices. Engage in conversation to understand what your child is looking at online.”

Some data shows that humans are poor multitaskers, and it usually takes longer to complete the tasks when attempting to multitask. Attention grabbing platforms give you immediate gratification that you get accustomed to, so when you need to do a task that requires focus, it can be difficult because you want to continue looking at your device. This trains the body and brain to fail to stick with longer tasks because the device makes you want that stimulus. Algorithms are designed to hit your limbic system to make you enjoy it.

Those who might spend too much time on their devices should think about their values. Ask yourself if how you use technology aligns with your values as a person.

“In some communities, the internet is more of a vital source of support than others. If you’re in a marginalized community and you don’t have a lot of people nearby, it might be great that you have this,” Williams said.

People decide how they want to engage with the internet, which is not a one size fits all approach. If you feel you cannot limit yourself, set a limit on your phone that tells you when to take a break.

“After spending time on your device, check in with yourself: Do I feel better or zapped of energy? Do I feel sad, anxious or frustrated after spending that amount of time in that activity? Am I living my values or what the next prompt social media has for me?” Williams said.