SmartWorld team –
The temptation to hold the smartphone, open social media and use them even a little haphazardly is always very strong. Yet the phenomenon of doomscrolling it can be very harmful to the point of turning into a real pathology.
In practice, doomscrolling means compulsively scrolling through content on social media. Especially the depressing and troubling ones. And there is no doubt that the ongoing pandemic with users all over the world looking for information and answers to allay their fears, has accentuated the phenomenon.
Doomscrolling, what it consists of and what are the risks
Human beings are eager to learn and to know what is happening around them. That’s why people slow down when there’s an accident on the freeway. Doomscrolling is his degeneration on social network platforms. In the present era, bad news abounds. It can be very tempting to follow all the twists and turns of the pandemic, as well as the tensions in the socio-political climate. And according to one of the most well-known cognitive biases, people tend to give more weight to information that confirms our beliefs rather than information that disproves them. The risk of depression is around the corner.
Doomscrolling can thus be a ‘habit harmful to mental and physical health. To stay away from it, it is therefore necessary to limit the time spent online. But above all, ask yourself if what you read is really real and important. It is therefore necessary to improve awareness in reading and avoid catastrophization or always think about the worst case scenario. Those who admit to doing doomscrolls confirm the presence of an addictive component and a tendency to catastrophize more. Although technology is part of the problem with doomscrolling, it can still be part of the solution thanks to a variety of wellness app currently available.
App for digital wellbeing and counteract doomscrolling
In this context of attention to health and contrast to doomscrolling, the first apps for digital well-being are starting to appear. The purpose of these software to be installed on the device is to persuade the user to limit its use. They do this naturally when the time spent with the display in front of their eyes exceeds the set limit. Among the various solutions we point out the app called own Digital Wellbeing on Android, actually integrated into the smartphone settings. First of all, there is the possibility of receiving a daily picture of digital habits.
There are three metrics under scrutiny: frequency of checking the smartphone or unlocking the device, number of notifications received, frequency of use of the different apps. The features available are numerous, starting with the activation of the daily timers with which to set the duration thresholds for the use of the app. Then here is the strategic No Distractions mode to pause apps that are too invasive.
Among other things, the owner of the device can also set a schedule to automatically activate this mode and reduce distractions at work, school or home. We then point out the Rest mode with which to set a schedule to dim the screen brightness.
On iOS and iPadOS instead, always from the device settings, you can access the panel Screen Time, which contains all the options to limit the use of apps and the screen on.
Useful tips for limiting doomscrolling
If the use of technology is perhaps the best way to limit doomscrolling, others common sense advice can prove useful. These are small tricks that can make a difference. Eg, when we go to bed, we do not carry the smartphone with us and then leave it on the bedside table. Better to keep it in another room and use a traditional alarm clock.
One of the most repeated suggestions, but punctually not respected, concerns the switching off or in any case the removal of electronic devices when we are at the table for lunch or dinner. Same thing when we spend the most significant moments of our days. For example when we play with our children or watch a movie with them.
Or when we walk with our dog. The basic concept is very simple: we direct all energy and attention to the most important things.
The advice of the psychologist
To indicate other useful tips is Daniele Marchesi, very popular psychologist on Instagram with the lapsicologiaperte profile. The basic tip? Stimulate sharing because “allows you to feel less alone“. Sharing news with someone and together trying to do something to react – he argues – “rit establishes belonging, motivation and, why not, even a little more self-esteem“. More generally, people who have problems with doomscrolling or who are prone to depression or anxiety should create boundaries around the media they consume.
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