I've had a long history with phone addiction. Almost a decade. I wish I could tell myself this a decade ago:

Doomscrolling isn’t passive; it’s an act of absorbing the world’s chaos.

• Every headline, every comment, every piece of bad news—it all sinks in.
• It’s not just information you’re taking in; it’s anxiety, fear, and helplessness.
• The more we consume the noise, the harder it becomes to hear ourselves.

But here’s the thing:

• The chaos out there is a mirror for the chaos within.
• Doomscrolling often isn’t about staying informed—it’s about distraction. A way to avoid something: an emotion, a thought, or a deeper discomfort.
• The more you scroll, the more fragmented your attention becomes. It’s like trying to calm yourself by staring into a storm—it doesn’t work.

What would happen if you stopped scrolling and looked inward instead?

• That ache to know more from doomscrolling might just be a call to feel more.
• The endless scroll isn’t solving anything. What you’re seeking—a sense of safety, control, or understanding—might only be found by stepping away.
• It's time to step away to a more simple life that gives you the mental headspace to breathe again. That's how you actually solve your personal problems.

If you’re ready to step away:

• Start small. Add a grayscale filter on your phone. It's a great first way to step away from the chaos of social media. I use this all the time, and only toggle it off during Facetimes / pictures. Seeing the beautiful colorful world around a lifeless, gray phone never gets old.
• Limit phone access during your most vulnerable times: mornings, evenings, or when you’re feeling drained or stressed. I set up my phone with superhappy, so I'm only able to unlock social media if I first chat with an AI. It keeps me mindful and intentional.
• Replace the urge to scroll with something grounding: write a thought down, stretch your body, or sit in silence for just one minute.
• Don’t underestimate boredom—it’s often where clarity begins. Let yourself feel restless; it’s the bridge to reconnecting with yourself.

You don’t have to keep staring into the mirror. Put the phone down and see what’s waiting for you on the other side.

So: why are you doomscrolling today? What has helped you step away, even for just a moment?