Doomscrolling to Hopescrolling in recent years, screen time has surged, bringing with it a quiet but significant toll on our mental well-being. While smartphones offer incredible convenience and connection, they have also reshaped daily life in ways that aren’t always positive. Many of us find ourselves trapped in a cycle of endlessly consuming negative news, alarming headlines, and social media drama a phenomenon often called “doomscrolling.”
The good news is that this pattern isn’t permanent. With a few intentional strategies, it’s possible to take back control of your feed, shift your focus, and cultivate a healthier relationship with the digital world. Here’s how to scroll less and scroll with purpose.
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Why We Scroll
Smartphone apps are meticulously designed to capture and hold our attention and they do it well. If you find yourself glued to your phone, even when you want to use it less, it’s not your fault.
Brad Marshall and Lindsay Hassock, authors of Do Not Disturb: How to Say No to Your Phone, explain that technology keeps us coming back because each notification, like, or comment delivers a small “hit” of dopamine. That reward makes it tempting to check repeatedly, hoping for the next burst of excitement.
Unfortunately, this habit can lead to an endless loop of negative content news and social media that leave us anxious, frustrated, or hopeless commonly known as doomscrolling. So fittingly, the Oxford English Dictionary named it Word of the Year in 2020.
Doomscrolling doesn’t just steal time; it keeps us in a state of constant alertness, which can take a serious toll on mental and physical health, as well as our relationships. In 2024, the average American picked up their phone 205 times per day a 42% increase from the previous year spending roughly five hours daily, or about 1,825 hours annually (equivalent to 76 days, or roughly 2.5 months).
The concern isn’t just the hours we spend it’s what we consume and how that time affects us.
What Is Mindful Media Consumption?
Mindful media consumption is about being intentional with what you consume and how you engage with it. It means curating content that nourishes, inspires, or uplifts you recognizing that your attention is a valuable resource.
Hopescrolling (verb):
The deliberate act of seeking out positive content stories of kindness, inspiring art, humor, cozy moments, personal or community growth, or the beauty of nature.
Practicing hopescrolling requires self-awareness, setting boundaries, taking intentional breaks, and thoughtfully choosing which accounts to follow or unfollow. The goal is simple: less doomscrolling, more hopescrolling a conscious shift toward content that supports your well-being.
How to Tailor Your Digital Experience
Curating your digital experience is an essential part of modern well-being but it’s easier said than done. Be patient with yourself; it takes time for algorithms to adapt to your new, more positive habits.
Tips for Hopescrolling:
Set a time limit: Hopescrolling isn’t about ignoring the world—it’s about avoiding overwhelm. Limit news scanning to, say, 10 minutes. Many smartphones allow you to lock apps after a set time, and tools like the Opal app can help manage screen use.
Delete if necessary: If limits aren’t enough, consider removing apps that pull you into doomscrolling altogether.
Manage notifications: Constant pings pull your attention repeatedly. Turning them off reduces temptation and gives you space to focus.
Curate your feed: Positive content exists! Explore sites like Nice News, Positive.News, or Good News Network. Follow accounts that inspire you artists, educators, hobbyists, or even pets. Engaging with uplifting content signals algorithms to serve more of the same.
Check in with yourself: Pause and reflect: How do you feel? How long have you been scrolling? Why are you scrolling? As Marshall and Hassock note in Do Not Disturb, feeling stressed or agitated is a sign it’s time to step away. Accountability partners can help you stay mindful of your habits.
Phone swap: For some, a smartphone provides too much access. Consider a minimalist “dumbphone” like Wisephone, which offers essential functionality calls, messages, camera without internet, social media, or games.
If you’ve tried these strategies and still struggle with doomscrolling, seeking guidance from a healthcare professional can provide support and practical coping techniques.
Frequently Asked Questions
What is hopescrolling?
Hopescrolling is the intentional act of seeking out positive, uplifting content—stories of kindness, humor, art, or personal growth rather than endlessly scrolling through negative or stressful media.
How is hopescrolling different from doomscrolling?
Doomscrolling keeps you in a cycle of consuming content that can make you anxious, sad, or angry. Hopescrolling, by contrast, focuses on content that inspires, comforts, or educates you, supporting mental well-being.
Can I still stay informed while hopescrolling?
Yes. The key is setting boundaries, such as time limits for news consumption and choosing reliable, concise sources to avoid overwhelm.
How do I start practicing hopescrolling?
Begin by curating your feed, turning off unnecessary notifications, setting app time limits, and consciously following accounts that bring positivity or value to your life.
What if I can’t stop doomscrolling?
It’s common to struggle at first. Consider additional strategies like a minimalist phone, digital detox periods, or seeking guidance from a healthcare professional for support.
Does hopescrolling actually improve mental health?
Research suggests that intentional, positive media consumption can reduce stress and anxiety, improve mood, and promote more mindful engagement with digital content.
Conclusion
In a world where our screens constantly demand attention, the way we consume media can have a profound impact on our mental and emotional well-being. By practicing mindful media consumption and embracing hopescrolling, we can take control of our digital habits choosing content that uplifts, inspires, and nurtures us rather than leaving us anxious or overwhelmed. Change takes time, patience, and intentionality. Start small: set limits, curate your feed, and check in with yourself regularly.
