Football is Life

It starts the same way every time. I grab my phone “just for a minute” before bed — maybe to check a text or see a quick update. But one minute turns into twenty, then an hour. Suddenly, I’m reading about disasters, arguments in the comments section, and another tragic headline that makes my chest feel heavy.

That’s when I learned there’s actually a word for it: doomscrolling.

The Spiral We Don’t Notice

At first, I told myself I was just staying informed. After all, it’s important to know what’s happening in the world, right? But somewhere between updates and outrage, I realized I wasn’t learning anymore — I was drowning in it.

My feed became a stream of bad news and negativity. Wars, wildfires, politics, tragedy. Even when I wasn’t directly affected, my body reacted like it was — tense shoulders, racing thoughts, and that quiet feeling of dread. And the worst part? I kept scrolling anyway.

Why We Keep Doing It

I think doomscrolling tricks us into thinking we’re in control. We tell ourselves, If I keep reading, maybe I’ll understand. Maybe I’ll be ready for what’s next. But that’s not how it works. The more I scrolled, the more powerless I felt.

It’s like eating junk food for your brain — quick hits of stimulation that leave you emptier than before. I’d close my phone at midnight, feel terrible, and still open it again the next morning.

When I Knew I Needed a Reset

One night, after scrolling through stories about things I couldn’t change, I looked at the time: 2:07 a.m. I had school the next day. My eyes burned, but my mind wouldn’t stop replaying everything I’d just seen.

That was my wake-up call — literally and emotionally. I realized I was feeding my anxiety instead of fighting it.

What’s Actually Helping Me

Here’s what I’ve been doing to stop doomscrolling — or at least make it less powerful:

1. Setting “scroll hours.”
   I decided I won’t use social media after 10 p.m. I keep my phone across the room so I’m not tempted to grab it when I should be sleeping.
2. Replacing the habit.
   I still like checking in on what’s happening, but I mix it with balance — a podcast, some music, or reading something positive. It reminds me the world isn’t all bad.
3. Following better content.
   I started following accounts that talk about mental health, creativity, and kindness. My feed feels lighter now — like a conversation instead of chaos.
4. Asking “how do I feel right now?”
   Every time I’m scrolling, I stop and notice my mood. If I feel anxious or sad, I know it’s time to put the phone down.

The Takeaway

I’m not perfect — I still catch myself falling into the scroll sometimes. But now I notice it faster. I remind myself that it’s okay not to know everything, all the time. The world is still turning even if I miss a few updates.

When I choose to unplug, I feel calmer, more focused, and a little more hopeful. Maybe that’s what breaking the doomscroll is really about — realizing that protecting your peace doesn’t mean ignoring the world; it means making space to see it clearly again.