What Is Doomscrolling in Relationships & How to Stop It

Have you ever caught yourself lying in bed, scrolling endlessly through your phone while your partner sighs beside you?

It feels harmless at first—just one more post, one more headline… but suddenly, hours slip away. The constant stream of bad news and half-answers online can leave you drained, anxious, and oddly distant from the person right next to you.

Many couples are beginning to ask: What is doomscrolling, and why does it feel so hard to stop?

It’s not just about wasted time; it can quietly chip away at your connection, leaving little space for laughter, rest, or even simple conversation. And over time, that quiet gap can grow louder than you expect.

What is doomscrolling in relationships?

Doomscrolling in relationships happens when one or both partners get stuck endlessly scrolling through negative news or social media updates, even late into the night. It might start as a quick check-in, but suddenly you’re lost in a loop of worrying headlines, sad stories, or distracting feeds.

The result?

Less time, energy, and presence for each other. If you’ve ever wondered about the meaning of doomscrolling, it’s not just about browsing too much—it’s about how that habit quietly drains your connection, leaving less space for love, comfort, and real conversations.

5 impacts of doomscrolling on relationships

Doomscrolling might seem like just another late-night habit, but in relationships, it carries hidden costs. From emotional distance to constant distractions, the effects can slowly pile up.

Understanding these impacts can help couples recognize what’s really happening and choose healthier ways to reconnect.

1. Emotional withdrawal 

One of the most immediate effects of doomscrolling is the emotional toll it takes. Constant exposure to distressing news can lead to feelings of anxiety, fear, and especially doomscrolling depression.

This overwhelming sadness can result in emotional withdrawal from loved ones as the individual becomes consumed by the negative content they’re viewing.

• What you might not know: Emotional withdrawal isn’t always obvious at first. It can show up in subtle ways—less eye contact, shorter responses, or a lack of enthusiasm—which over time may leave a partner feeling lonely and unseen.

2. Reduced quality time

As people fall deeper into the doomscrolling rabbit hole, they often lose track of time. Hours that could be spent engaging in meaningful conversations, shared activities, or simply enjoying the company of loved ones are instead consumed by the screen.

• What you might not know: The loss of quality time doesn’t just mean fewer shared moments—it also weakens emotional intimacy. When partners miss out on rituals like dinner chats or bedtime talks, the sense of connection can quietly fade.

3. Misplaced frustrations

The continuous intake of negative news can build up stress and frustration.

But doomscrolling: why do we do it?

For some, it’s an attempt to stay informed, while for others, it might be an anxious compulsion. Regardless of the reason, these pent-up emotions often find an outlet in misplaced outbursts, potentially causing conflicts with those around us.

• What you might not know: These frustrations rarely seem linked to doomscrolling in the moment. Arguments may start over small things—chores, tone of voice, or tiny misunderstandings—masking the real source of stress and leaving both partners confused.

4. Decreased empathy

Continuously exposing oneself to distressing content can, over time, desensitize an individual to the suffering of others. This decrease in empathy can hinder one’s ability to understand or resonate with the feelings and emotions of their partners, friends, or family.

• What you might not know: A drop in empathy doesn’t always feel like “not caring.” Instead, it can appear as impatience, dismissiveness, or emotional numbness—making a partner feel unheard or invalidated even when that’s not the intention.

5. Physical distance

Doomscrolling not only creates an emotional chasm but can also lead to physical distance.

People engrossed in their devices might isolate themselves, preferring the dim light of their screens over the warmth of human company.

• What you might not know: Physical distance can snowball into long-term habits—sitting in different rooms, going to bed at different times, or avoiding touch. Over time, these patterns can reduce closeness and weaken the natural rhythm of intimacy.

Is doomscrolling ruining your relationships?

It might sound dramatic, but think about it… how many nights have slipped away with you glued to the screen, while your partner quietly drifts off beside you?

The endless cycle of bad news, shocking headlines, and never-ending feeds doesn’t just steal time—it steals presence, laughter, and connection too. Little by little, it creates emotional gaps, short tempers, or just silence where closeness used to be. You may not notice it at first; that’s the tricky part!

But when scrolling starts to feel more comforting than conversation, it’s worth asking: what really matters most?

9 ways to break the doomscrolling and relationships cycle

Breaking the doomscrolling and relationships cycle isn’t about perfection—it’s about small, mindful shifts that bring you back to each other. You don’t need to throw your phone away or avoid the news forever!

Instead, think of simple changes that create space for presence, comfort, and connection. Little steps, practiced with patience, can help you learn how to stop doomscrolling and slowly rebuild the closeness that endless scrolling has pushed aside.

1. Scheduled breaks

Just as we allocate specific times for work, exercise, and leisure, it’s essential to set aside dedicated breaks from our screens. Determine periods during the day, like during meals or before bedtime, when devices are kept away. 

This can significantly curb the urge to scroll and, over time, change your behavior. If you’re thinking, “How do I stop doomscrolling?” start by creating these digital-free zones in your daily schedule.

Here’s what you can do:

• Keep phones in another room during mealtimes or family chats.
• Set a recurring phone reminder to step away from screens.
• Place a book or journal by your bedside instead of your device.

2. Mindful consumption

Instead of mindlessly scrolling through your feed, be intentional about your digital consumption. Subscribe to positive news outlets, or set app limits to ensure you’re not overindulging in distressing content.

By practicing this mindful approach, you’re not only taking steps to prevent doomscrolling but also improving your overall digital well-being.

Here’s what you can do:

• Unfollow accounts that trigger stress or negativity.
• Use apps that track and limit daily screen time.
• Replace news doomscrolling with podcasts or newsletters that balance positive and informative stories.

3. Engage in alternative activities

Often, the answer to breaking a habit lies in replacing it with another.

So, what should you do instead of doomscrolling?

Dive into a new book, start a hobby, or even engage in physical activity. The idea is to keep oneself occupied with constructive tasks that offer a break from the digital world and provide emotional nourishment.

Here’s what you can do:

• Pick up a small creative hobby like sketching, knitting, or journaling.
• Schedule short daily walks or stretching breaks.
• Create a list of quick “offline activities” you can do when tempted to scroll.

4. Stay connected

One of the best antidotes to doomscrolling is genuine human connection. Instead of reading about tragedies, engage in heart-to-heart conversations with loved ones.

Share your concerns, discuss your feelings, and let these interactions remind you of the beauty and positivity that still exist in the world.

Here’s what you can do:

• Call or video chat with a friend when you feel the urge to scroll.
• Share daily gratitude moments with your partner.
• Plan regular family or couple rituals like evening tea or a weekend walk.

5. Seek support

If curbing the doomscrolling habit on your own is challenging, don’t hesitate to seek support. This could be a friend who shares your goal, a support group, or even professional counseling.

Sometimes, external reinforcement can provide the necessary push to break free from compulsive behaviors.

Here’s what you can do:

• Tell a close friend about your goal and ask them to check in.
• Join online communities that focus on healthier digital habits.
• Consider therapy or coaching if doomscrolling is tied to deeper anxiety.

6. Set boundaries

Allocate specific times for checking news or social media. Maybe you decide only to check in the morning and then again in the evening. By setting these limits, you can ensure that your digital consumption doesn’t overshadow face-to-face interactions.

Clear boundaries not only protect your mental health but also give your partner reassurance that they matter more than your screen. Small, consistent rules can rebuild trust and presence over time.

Here’s what you can do:

• Decide on two specific time slots for news updates each day.
• Use app timers to lock you out after your chosen limit.
• Share your schedule with your partner so they can gently support you.

7. Stay mindful

Pay attention to your feelings as you scroll. If you notice mounting anxiety, stress, or sadness, it might be time to take a break. This mindfulness can prevent you from descending into the vortex of negative news.

When you pause and notice your emotions, you regain control instead of letting the content control you. Mindfulness helps you respond with choice, not compulsion, which your relationship will benefit from.

Here’s what you can do:

• Pause every 10–15 minutes to ask: “How do I feel right now?”
• Practice deep breathing or grounding exercises before opening news apps.
• Write down one uplifting thought each time you close your phone.

8. Engage in digital detox

Designate a day or even just a few hours where you avoid all digital devices. Use this time to connect with loved ones, indulge in a hobby, read a book, take a nature walk, or simply relax and rejuvenate your mind.

Even short breaks can reset your perspective and reduce emotional clutter. Over time, these detox moments remind you how refreshing it feels to be fully present without the constant noise of notifications.

Here’s what you can do:

• Pick one “tech-free” evening each week and plan a fun activity.
• Keep a physical basket for phones during family or couple time.
• Plan an outdoor activity where devices aren’t practical, like hiking or biking.

Watch this TED Talk, in which professor Josh Misner reveals how a simple shopping incident led him to embrace Screen Free Saturdays. He shares powerful lessons on mindful presence and how less screen time can strengthen relationships:

9. Seek alternatives

Instead of fixating on distressing news, try diversifying your online consumption. Subscribe to positive news outlets, follow uplifting social media accounts, or watch feel-good videos. Balancing your intake can help reduce the emotional toll of doomscrolling.

These shifts won’t erase reality, but they’ll balance it with hope and lightheartedness. Choosing healthier sources helps you stay informed without drowning in negativity—something your relationship will deeply appreciate.

Here’s what you can do:

• Replace one news check with watching a lighthearted video.
• Follow creators who share motivational or funny content.
• Create a “positivity playlist” of videos, songs, or stories for when you’re tempted to scroll.

FAQs

In our digital era, the phenomenon of doomscrolling has gained attention, often sparking questions about its implications. Read the FAQ to understand doomscrolling and its impact.

• What is the difference between doomscrolling and news consumption?

Doomscrolling and regular news consumption differ primarily in their intent and effect. News consumption is the balanced act of staying informed about world events. 

In contrast, doomscrolling is the compulsive and often uncontrollable act of scrolling through negative or distressing news, regardless of its relevance or significance, leading to feelings of anxiety, fear, or sadness.

• Is doomscrolling bad for my mental health?

Yes, doomscrolling can be detrimental to mental health. Constant exposure to negative news can alleviate stress levels, induce anxiety, and cultivate feelings of helplessness or hopelessness. Over time, this can contribute to more severe mental health concerns like depression.

• Can doomscrolling be addictive?

Absolutely. Like other behaviors that provide immediate gratification or relief from distress (even if temporary), doomscrolling can become addictive. The immediate access to information and the emotional reactions it provokes can create a feedback loop, making it harder for individuals to disengage.

• Are there any benefits to doomscrolling?

While staying informed is essential, there’s a fine line between being updated and overconsuming negative news. Some might argue that doomscrolling keeps them alert to the realities of the world.

However, the potential psychological toll and strained relationships often outweigh any perceived benefits.

Choosing presence over scrolls

So, what is doomscrolling in relationships if not a quiet thief of time, energy, and closeness?

It sneaks in during late nights, busy mornings, or even quiet moments meant for connection… and before you know it, the gap grows.

The good news?

You’re not powerless. You can break the cycle with small shifts—mindful choices, gentle boundaries, and a little patience. It’s not about never touching your phone again; it’s about remembering that love, laughter, and presence deserve more space than an endless scroll ever could.