From Doomscrolling to Hopescrolling: A Better Way to Engage Online

Endless negative headlines can make it easy to fall into the habit of “doomscrolling,” leaving us feeling overwhelmed or discouraged. Yet, there’s a new movement gaining momentum called “hopescrolling.” More people are deliberately searching for uplifting stories and practical solutions that cultivate optimism and resilience.

Shifting from doomscrolling to hopescrolling supports mental well-being by focusing on positive, solution-oriented stories and mindful media use.

Why People Scroll

In 2024, Americans averaged five hours and 205 phone pickups daily, nearly 2.5 months a year. With so much time on screens, it’s important to be intentional about how it’s spent.

Our brains are drawn to urgent, negative headlines, especially in the endless scroll of social media, making it easy to fall into compulsive viewing habits.

In general, people scroll on devices because:

• They’re bored or anxious. Scrolling is often used as a distraction or to cope with stress.
• They seek control. Staying informed can offer a sense of control.
• They crave connection. Social media provides connection and belonging.
• They want to be in the know. Many scroll to stay well-informed and up to date.
• They’re addicted to the novelty. New content provides instant gratification.

Constant negative scrolling can cause burnout and anxiety, hopescrolling counters this by focusing on positive stories.

Techniques for Mindful Media Consumption

Replace doomscrolling with hopescrolling by intentionally seeking out positive content. Here are simple ways to scroll more mindfully:

• Follow positive accounts. Curate your feeds with uplifting content by following positive accounts and muting sources that drain you. Choose content that energizes and inspires.
• Practice gratitude. After hopescrolling, jot down one thing that inspired hope to reinforce positive habits.
• Remove apps. If an app consistently leaves you feeling upset, replace it with one that boosts your mood.
• Set intentions before you scroll. Set a purpose before opening an app to stay mindful and avoid doomscrolling.
• Manage notifications. Reduce notifications to minimize distractions and avoid unnecessary scrolling.
• Set a time limit. Set app limits or timers to reduce scrolling and take regular breaks to reset your focus. Even a short walk or deep breaths can help you re-center.
• Consume content with purpose. Set a specific goal before scrolling to keep your focus and use your time intentionally.

 Even small steps toward hopescrolling make a difference. With practice, mindful media use becomes easier.

Summary

Consuming a constant stream of negative news without pausing can be detrimental to your mental and physical health. It’s essential to cut back on doomscrolling to give your mind a break.

If you or a loved one is having difficulty breaking the doomscrolling habit, consider reaching out to a mental health professional who can offer guidance and support. Download the bulletin for more details.