written by Linda Lin, RCC RCAT
Doom-scrolling was officially added to the dictionary in 2020. It has been a cultural phenomenon since.
And we’re fed 4,000–10,000 ads a day.
No wonder our average screen time are shocking at the end of each week (let alone another person if they saw).
Let’s be real, this constant stimulation taxes our executive function (our memory, focus, decision-making) and keeps our bodies in a continuous state of high alert.
“Staying informed” is more disconnecting than landing informed.
Engaging in the digital realm is rocky and exhausting in 2025. Like holding one too many deep dives into gaps in knowledge, where my mind stays eerily wired to every subculture at once.
A truly overstimulating space.
How much can my mind hold at once? With so much content that's unfiltered and never really thought through, I see myself stuck in an echo chamber, picking up whatever the algorithm feeds me.
It's not all in your head.
Dominant cultures — the ways we uphold individualism, ableism, consumer-driven capitalism, the “work myth” that success equals happiness, gender norms like weddings and having kids, hating and cancelling certain groups of people, or conforming our bodies and identities to fit in — keep us isolated and fearful of each other.
Much of this comes from how the digital space itself is intended and structured, rather than any failure on our part to “use it correctly.”
Despite the sense of predictability doomscrolling can bring while times are hard and uncertain, it also…
• Makes me wired on the dominant cultures and trends
Consumerism, capitalism/urgency, what is happening in the world and in specific spaces/VERY niche groups so that I won't get 'cancelled'. That I stay 'radical', 'up to date' enough on 'better ways to show up' because as a human, I just want to connect and belong somewhere.
• Subconsciously tries to make myself palatable, attracting to most rooms I enter while fearing to be deeply loved or misunderstood. My human need to stay safe, and avoid threats like rejection.
• Ruins my relationships: it's the diagnosing and replaying every interaction after taking in opinions/content that I deemed in that one split second it spoke to my issues within a current relationship. It exacerbates my fear of being a burden, feeling burnt out already so I can't make room for inconvenience or vulnerability, and alas, choosing to stay isolated.
• Sometimes dives into more info through intellectualizing which isn't all that helpful. Going down a rabbit hole of diagnosing myself and scrolling through everyone else's stories often pushes me into extremes — thinking in black-and-white, with thoughts like “everything, everyone, no one, others all have, I'm the only one, I should, I have to…” It's easy to get caught up in the highlights, fast info dumps, and all the emotionally charged hooks online.
• Builds distrust instead of believing I can do hard things: like taking the next step and processing painful experiences like loneliness and not being understood. After all, motivation and clarity isn't something we start with, but something we generate.
It's a brain that's depleted yet craving ease, turning to short term relief instead of what truly helps me in the long run.
Coming up with prescriptions that are accessible, resonating and convenient can be hard! And it needs to speak to the nuances I'm dealing with.
Below are some things I am doing instead of doomscrolling and pleasing the algorithm. P.S. I am taking my own prescriptions!
Here is what I am doing instead of doomscrolling
…because we feel better once we do it.
(FYI - as the list goes on, it may get harder to practice)
𖥔 Choosing other screens that are comforting: calming games, an old drama for nostalgia, a podcast / longer form content that isn't overstimulating, or putting on a playlist (maybe that's why so many of us are listening to jazz)
𖥔 Movement: deep stretches, trying out new classes with friends, autumn walks with dogs are my top 3 faves at the moment! I've been visiting a new (dog)park every weekend, unlocking/uncovering more of the city.
𖥔 What I Deserve: instead of looking to belong somewhere or reaching a subculture in my doomscrolling journey where I can feel like someone's speaking on what I'm going through, I am practicing being intentional towards understanding myself and what I deserve with hard things I'm going through.
𖥔 2 items that prompt me to just start. Getting out of bed and brushing my teeth to start the day. Getting an emotional support drink with my laptop for admin work. For myself, every creative project starts with a pen and paper. This combo is like my 2nd brain, documenting shower thoughts, placing them somewhere where I can revisit and even notice themes like writing this newsletter!
Here are some pen and paper prompts:
* Stamp cards! Rewarding myself and celebrating after doing X amount of hard things! Stickers are involved.
* Document one memorable moment from your day. Looking back at these moments reminds your future self of the value of being present
𖥔 Invitation to 'doing nothing': they say, 15 min a day of boredom is medicine to finding meaning. It's so hard to stay bored but I do notice it creates a gateway to slow down and notice my body. It's like a workout session for my attention span. And I'll know the training is working when doomscrolling in rapid pace becomes “weird” to me.
𖥔 Art journalling and conversations in a 3rd space. A community center, library, park, field, cafe, lounge area of a building or coming to our creative workshops (happening weekly now / see below!) have been points of connection away from just relying on the digital space. If you're feeling sad, lonely, or stuck creatively, being in a 3rd space can really help. It's a chill space if you're looking to make friends!
freedom of expression // freedom from perfection
I hope in the colder months we invite in duality. Softening while staying engaged. Resting while remaining aware. It's a time to do less, but that doesn't have to mean consuming more.
May this season remind us that we can log off and still be connected to what matters.
Thanks for tuning in,
Linda ♡