How to spot doomscrolling and guide teens toward balance

The term “doomscrolling” didn’t gain widespread attention until the early days of the COVID-19 pandemic, but the behavior it describes is familiar to social media users. It starts with a single post about a tragedy or disaster somewhere in the world, and before you know it, a quick check of your feed turns into hours of scrolling.

The urge to scroll through disturbing news is an extension of our fight-or-flight response—a way of seeking safety through staying informed, according to experts like Dr. Michael Rich, Director and Founder of the Digital Wellness Lab at Boston Children’s Hospital. However, overconsumption of tragic news can negatively affect mental and emotional health, especially in teens and young adults.

How can you help your teen spot the difference between healthy screen time and doomscrolling? We asked experts for insights and practical tips.

1. Are they doomscrolling or just scrolling?

Understand the difference. Focus on the consequences of how they feel after too much scrolling: How are their habits affecting sleep, eating, or friendships?

Try this:

Approach the conversation as problem-solving. Ask how their scrolling impacts their overall well-being, and work with them to address pain points rather than rushing to restrict screens.

Here’s why: While doomscrolling is often referred to as a symptom of media “addiction,” Dr. Rich shares that this is not a helpful framework for understanding or treating a doomscrolling habit since interactive media, unlike drugs or alcohol, is necessary for success and survival in our modern world. “With addiction, our therapeutic goal is abstinence from the substance … whereas with overconsumption of media, our goal is self-regulation,” he says.

2. What’s in their news feed?

Not all scrolling is equal. Understanding the type of content your teen consumes is key to addressing doomscrolling. Younger teens may benefit from scrolling together, while older ones may prefer a conversation about their feed’s balance of positive, negative, and neutral content.

Try this:

If their feed skews negative, encourage “feed hygiene.” Help them unfollow or mute accounts that are causing distress and follow more neutral or uplifting ones—think cute animals or hobbies—to reshape their algorithm.

Here’s why: It’s also important to get a sense of the types of content your child is encountering online. For younger teens, this might mean finding time to scroll through their social media apps together and discuss the balance of positive, negative, and neutral content populating their feed.

“This might be tougher with older adolescents who might want more independence,” says Rosa Li, Ph.D., teaching assistant professor of psychology and neuroscience at the University of North Carolina at Chapel Hill. “In this case, [feed check-ins] might look more like a conversation about the content that’s popping up. What’s the proportion of positive to negative, and how does it make you feel?”

3. Can they spot clickbait?

Salacious headlines and clickbait posts are designed to get attention. Teach teens to identify these tactics to distinguish meaningful content from misleading distractions.

Try this:

Discuss examples of clickbait together. By building critical media literacy skills, you’ll also position yourself as a resource when they inevitably encounter misinformation or deepfakes.

Here’s why:

Dr. Rich points out that teaching teens to recognize provocative or misleading headlines can equip them to navigate online spaces more critically. This skill will prepare them to handle harmful content like misinformation or deepfakes and foster open communication about their online experiences.

4. Can they put their worries to work?

Doomscrolling often comes from a good place—a desire to stay informed. However, it’s important to help teens develop their awareness of how constantly reading stories about tragedy, war, or disaster might affect them on an emotional level. Help your teen recognize when it’s time to take a break.

Try this:

Channel concern into action. Encourage them to volunteer, create art, or join a cause-based community to turn feelings of helplessness into meaningful engagement.

Here’s why:

Li explains that while it’s important for kids to stay informed, constantly consuming negative news can lead to hopelessness. Channeling their energy into tangible actions—like volunteering or creative expression—can help them process their emotions and engage meaningfully without becoming overwhelmed. “…ideally, we should help them channel that engagement into real, tangible action in their community,” Li says, “not just liking or resharing posts.”

5. Do they know why they’re scrolling?

Most doomscrolling happens when we grab our phones out of habit rather than with a specific purpose in mind. Practicing mindfulness can help teens use social media more purposefully and avoid spiraling.

Try this:

Teach them to pause before opening an app. Ask: “Why am I opening this? What do I want to feel? Am I bored? Or do I want to feel better?” Set a timer for 10 minutes and check in: Did it improve their mood, or is it time to log off?

Here’s why:

Li recommends teaching mindfulness as a way to counter reflexive scrolling. By setting intentions before using social media and checking in with their emotions afterward, teens can become more aware of how their habits impact their mood. Timers can help them stay on track and avoid getting lost in endless scrolling.

No matter what strategies work best for you and your family, Dr. Rich says it’s important to focus on helping your child regulate their own media use rather than holding them to strict (and often unrealistic) media restrictions.

“Let’s shift our frame around interactive media from terms like ‘right’ and ‘wrong,’ ‘good’ and ‘bad’ … to viewing it more like an environmental health issue,” Dr. Rich says. “The goal is not to just clean up the digital environment but to help our kids breathe the air that surrounds them now, in the best way possible.”

Get insights about your child’s digital life with Verizon Family.