Got five minutes to spare? Replace doomscrolling on your phone with these quick alternatives

‘Doomscrolling’ refers to spending an excessive amount of time consuming negative news or content, and it has a real impact on our mental health and wellbeing.

In a recent study published in the Journal of Computers in Human Bahavior Reports, researchers found that doomscolling was linked to feelings of existential anxiety, distrust and suspicion of others, and despair. What the researchers hypothesised was that the constant exposure to negative news reinforced the idea that ‘humankind is imperfect and there is no justice in the world’.

While it’s important to be informed, spending too much time consuming this sort of content – or finding that you do it passively in your downtime rather than intentionally looking for important information – could be taking its toll on your mental health. That said, it’s an easy habit to fall into. So, when you have five minutes to spare, what quick, beneficial things can you do instead of doomscrolling?

1. Joyscrolling

Flip doomscrolling on its head and try ‘joyscrolling’. Joyscrolling is all about browsing the internet in search of things that bring you happiness or entertainment. Now, this may take a bit of preparation – the average social media feed will automatically bring up bad news. So you may want to work on curating your feeds in advance by adjusting who you are following. Alternatively, you may choose to browse for inspiration on Pinterest, join in discussions on your hobbies and interests on Reddit forums, or research something that fascinates you.

2. Send a voice note to a loved one

As hypothesised by researchers, doomscrolling can leave us with a pretty bleak view of humankind. But is that actually the reality? Think about the people in your life who bring you comfort, joy, and support – they probably don’t fit the mould. For a quick connection, send a voice message to a loved one. It could be updating them on how your day is going, checking in about something going on in their life, or perhaps sharing something interesting you’ve stumbled across recently. Use this microconnection to remind yourself of the goodness there is in your life.

3. Try a breathing exercise

One of the best things about breathing exercises is that they can be done pretty much anywhere. So whether you’re waiting for the bus or in line at the Post Office, rather than automatically pulling out your phone, why not ground yourself with this simple, effective technique for finding tranquillity on the go? Browse our recommendations for different breathing techniques to try, set a timer for five minutes (or however long you have), and let the feelings of relaxation flow through you.

4. Put on your favourite song

Got five minutes going free? That’s a good amount of time to press play on your favourite song. And this is no throw-away activity, time and again researchers have found that hearing our favourite music has a tangible effect on our mood and brain function – from increasing dopamine levels (the ‘happy’ hormone) to even reducing the perception of pain.

5. Learn something new

Now, we’re not suggesting that you master an entirely new skill in just five minutes – but if you have something on the backburner that you’re working on, these moments of downtime could be perfect for picking it back up instead of doomscrolling. It could be learning a different language, mastering a new programme, or studying for a qualification. Use these small moments to keep on progressing with whatever it is that inspires you.

6. Do some freewriting

Freewriting is about putting down in words whatever is on your mind in that moment. There doesn’t need to be any structure, any story, or even any purpose beyond just getting your thoughts out there. Freewriting can be a therapeutic task, and you may be surprised at what comes out in the moment – and what it might be able to tell you about where you’re at. Working in the notes app on your phone, this can be a fun and revealing activity to include in life’s quiet moments.

7. Make a self-care plan

If you’re out and about when the desire to doomscroll arises, you could use this time to make a more detailed plan for some self-care activities to do later in the day. You could stop and check in with yourself, taking some time to think about what you need. For example, if you’re feeling tired a restorative activity could do the trick. If you’re frazzled and overstimulated, something quiet and peaceful may be the answer. And if you’re wound up then you may want to let off some steam with something a bit more vigorous. Whatever it may be, leave the doomscrolling behind and use these quiet moments to connect with yourself.