Blooming Potential

We’ve all been there. One second, you’re checking Instagram for just a minute, and the next thing you know, it’s been two hours, you’re emotionally drained, and you somehow ended up on a deep dive about a celebrity breakup you didn’t even know you cared about.

Welcome to doom scrolling where your nervous system gets a front row seat to every crisis, hot take, and anxiety inducing headline.

The problem? Constantly consuming stressful content keeps your body in fight or flight mode, which is a fast track to burnout, brain fog, and feeling like life is one never ending emergency.

So, how do you actually stop doom scrolling and bring your nervous system back to a calm, balanced state? Let’s break it down.

Why You Can’t Stop Scrolling (Even When You Want To)

1. Your Brain is Addicted to Novelty

Social media is designed to hook you. Every scroll gives you a tiny hit of dopamine (your brain’s reward chemical). And because the next post might be something exciting, your brain keeps searching for that next dopamine rush.

2. Your Nervous System is Seeking Safety

Your brain thinks staying informed = staying safe. It wants to predict and prevent danger even if that danger is just bad news on Twitter. This makes you feel like you have to keep scrolling to stay updated.

3. You’re Using Your Phone to Numb Out

Ever find yourself doom scrolling when you’re stressed, bored, or avoiding something? That’s because your phone is an easy escape. But instead of relaxing you, it actually overloads your nervous system, making you feel even worse.

How Doom Scrolling Wrecks Your Nervous System

• It Keeps You in a State of Chronic Stress – Your body can’t tell the difference between real danger and perceived danger. Constant exposure to stressful content keeps your nervous system stuck in high alert.

• It Messes With Your Sleep – Blue light from screens disrupts melatonin production (the hormone that helps you sleep). Plus, scrolling before bed floods your brain with information, making it harder to unwind.

• It Lowers Your Mood – Ever felt anxious, hopeless, or just off after a scrolling session? That’s because doom scrolling bombards your brain with negativity, leaving you feeling emotionally drained.

How to Stop Doom Scrolling and Reset Your Nervous System

1. Create a ‘Doom Scrolling Detox’ Plan

Let’s be real quitting cold turkey is unrealistic. Instead, try these:

• Set a Timer – Give yourself a time limit (e.g., 10 minutes max per session).

• Use App Blockers – Try apps like Freedom, StayFocusd, or your phone’s built-in screen time limits.

• Have a Last Scroll Time – No scrolling an hour before bed. Your brain will thank you.

2. Ask Yourself: Why Am I Scrolling Right Now?

Before opening an app, pause and check in:

• Am I bored? Stressed? Procrastinating?
• Will this make me feel better or worse?
• What do I actually need right now? (Spoiler: Probably rest, food, or a real break.)

If scrolling isn’t the best solution, choose a healthier way to meet your actual need.

3. Replace Scrolling with Nervous System-Friendly Activities

Instead of doom scrolling, try:

• ✅ Movement – A short walk, stretching, or even shaking out your body resets your nervous system.

• ✅ Deep Breathing – Try the 4-7-8 method (inhale 4 sec, hold 7 sec, exhale 8 sec).

• ✅ Mindful Activities – Read, journal, or listen to music without distractions.

• ✅ Sunlight + Fresh Air – A few minutes outside can work wonders for a frazzled brain.

4. Curate Your Feed for Less Stress

Since quitting social media completely isn’t realistic for most of us, try this instead:

• Unfollow Accounts That Drain You – If it makes you anxious, it’s gotta go.

• Follow More Uplifting Content – Think: positive news, calming aesthetics, or mental health tips.

• Mute Notifications – Less interruption = less temptation to check your phone.

5. Practice Digital Boundaries

Protect your mental space by setting clear tech boundaries:

• No scrolling first thing in the morning (start your day before you start consuming).

• No screens during meals (focus on your food, not your feed).

• Have phone-free zones (like your bedroom or bathroom because let’s be honest, we all do it).

Final Thoughts: Take Back Control of Your Attention

Doom scrolling keeps your brain overstimulated and your nervous system fried. But you can break the cycle and create healthier habits.

Start small set limits, check in with yourself, and swap scrolling for activities that actually restore your energy. Your nervous system will thank you.

Want to go even deeper? My e-book *Habit Hacks for Anxious Girly* is packed with science-backed strategies to regulate your nervous system, break bad habits, and reclaim your peace.

Grab your copy here and start feeling better today!

Your attention is valuable. Spend it wisely. 💕