Doomscrolling isn’t just a harmless habit we can laugh off. We’re slowly inching toward a loss of focus, presence, and even mental clarity due to endless, mindless scrolling. Hours spent on Instagram, jumping from trendy reels to random facts, life hacks, and celebrity updates, have become almost unavoidable. But by putting an end to it—or at least gaining control—we can see real improvements in mental health, emotional well-being, productivity, and more.
Why do we doomscroll?
The endless stream of content, the dopamine hits from engaging posts, and using scrolling as a coping mechanism for boredom, anxiety, or procrastination are just a few reasons people spend prolonged hours on social media. Janet Fernandes, counsellor and Head of the Psychology Department at St Xavier’s College, Mapusa, explains, “Filling the space of emptiness, the need for social stimulation, FOMO (fear of missing out), fan-following culture, and more lead people to scroll Instagram or any social media platform for prolonged hours.”
Effects of doomscrolling on physical health
Dr Joline Fernandes helps her patients through simple lifestyle changes. She advices, “Insomnia and sleep disorders – Blue light exposure at night disrupts melatonin production, negatively affecting sleep. Digital Eye Strain – Leads to dry eyes, blurred vision, and headaches, often resulting in Computer Vision Syndrome. Reduced Physical Activity – Long hours of scrolling cause stiffness, fatigue, and sometimes weight gain. Sedentary behaviour over time may also impact metabolism and hormone balance, potentially leading to obesity or metabolic syndrome. Carpal Tunnel Syndrome – Can result from repetitive thumb and wrist movements. Postural Issues – Slouching or hunching over devices may cause pain in the neck, back, or wrists.”
The mental cost of doomscrolling
Constant exposure to negative or emotionally intense content often heightens anxiety and stress. Over time, it can contribute to sadness or depression—especially when individuals start comparing their lives to others online. Scrolling late at night interferes with sleep by keeping the brain overstimulated. It also shortens attention spans, making it harder to stay focused. Even when people are aware of the harmful effects, doom scrolling can become a hard-to-break habit, reinforcing a cycle of digital addiction. Prof Janet adds, “Addiction to social validation, insomnia, intensified stress, anxiety, hopelessness, existential despair, mistrust, and impaired concentration are among
the most common outcomes.”
How can a digital detox help?
A well-structured digital detox can limit time spent online and improve mental well-being, productivity, and real-life
social connections. Namrata Singh, a young adult from Panjim who recently completed a digital detox, shared,
“Mostly before going to bed, I would scroll through Instagram. It wasn’t helping me sleep—it was just another annoying habit. But the habit is under control now, so on average, I spend only about half an hour.” She added, “Today, social media is a huge part of our lives, especially for youngsters. We build and maintain many relationships there, but it’s important to ensure it doesn’t take over completely.”