How I Stopped Doom-Scrolling (Without Going Off the Grid)

Discover 7 Simple Habits to Stop Mindless Phone Scrolling.

How I stopped doom scrolling on my phone.

By: Dr. Gina Cleo

We’ve all been there.

You sit down for “just five minutes” on your phone, and suddenly you’re 20 minutes deep in a news spiral, comparing your life to someone’s highlight reel, or Googling why dogs tilt their heads.

And you don’t even remember picking your phone up.

That was me, more often than I’d like to admit.

So I decided to change it — not with a full digital detox or a mountain retreat — but with a few small, strategic tweaks that made a big difference to my day (and my mind).

Here are 7 ways I stopped doom-scrolling — and started reclaiming my time, energy, and attention.

1. I charge my phone outside the bedroom

This one’s simple, but powerful.

No phone in the bedroom = no temptation to scroll before bed or first thing in the morning.

It helped me fall asleep faster, wake up more calmly, and start my day without diving straight into other people’s noise.

If you use your phone as an alarm, try a basic $10 clock. It’s worth it.

2. I started wearing a watch again

It sounds silly, but checking the time on my phone would always lead to checking everything else.

Now I check the time... and that’s it. Wearing a real watch stopped dozens of mindless check-ins every week.

3. I delete distracting apps on weekdays

On Monday mornings, I delete the apps I know I’ll scroll without thinking — Instagram, Facebook, sometimes even email.

If I really need to check something, I log in through the browser (and log out again straight after).

It adds just enough friction to make me pause and ask: “Do I really want to open this... or am I just on autopilot?”

4. I use a ‘real-life docking station’

I literally put my phone in a drawer or a bowl in the kitchen when I get home from work or want to wind down.

It’s not about self-control — it’s about not needing it. Out of sight, out of scroll.

5. I set a ‘phone-free hour’ after work

This one made a big difference. I now have an hour after work where I deliberately do something offline — stretch, clean up, cook, walk the dog, water the plants, anything.

It became a ritual, not a rule. And the best part? My brain actually feels rested after.

6. I pause and ask: “What do I actually want right now?”

Most of the time, I reach for my phone when I’m tired, bored, overstimulated, or overwhelmed. Not because I really want to check social media — but because it’s the easiest escape.

Now, when I catch myself reaching for my phone, I try to pause and ask: “What do I really need in this moment?”

Usually it’s rest, food, fresh air, or just a brain break.

7. I have hobbies (like actual, screen-free hobbies)

One of the best antidotes to scrolling is having something else I want to do.

For me, it’s pottery. When I’ve got my hands in clay, my phone isn’t even a thought.

Maybe for you it’s painting, puzzles, gardening, yoga, baking, a walk, or just chatting to someone in real life. The key is to find something that pulls you toward it, instead of trying to force yourself away from your phone.

Final thoughts

I didn’t stop doom-scrolling by trying to be more disciplined — I stopped by redesigning my habits, environment, and routines to make it easier to do what I actually wanted.

You don’t need to go completely offline or give up your phone forever. But you can reclaim your time and attention, one small habit at a time.

Let me know if you try any of these — or if you’ve found your own trick that works 💛