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This Is What Doomscrolling Does to Your Brain

December 13, 2025

You open social media to relax for a minute. But one post turns into another, and before you know it, you’re deep into an endless scroll of bad news, arguments and content you didn’t need right before bed.

That habit has a name: doomscrolling. And while it feels like a social media problem, it’s really your brain’s built-in alarm system working overtime.

Cutting back — even just a little — can help your brain feel calmer and more focused. Here’s how to start.

1. Your brain is built for threats

Ever wondered why bad news seems to grab your attention more than good news?

You can thank evolution. Your brain is designed to zero in on danger, even if it’s on a glowing screen instead of in a jungle.

“Certain areas of the brain are wired to pay attention to danger,” says Kristin Slyne, PsyD, neuropsychologist with Hartford HealthCare. “That’s how our ancestors survived. Today, the predators aren’t in the bushes — they’re in the headlines and on social meda.”

Every troubling post gives your brain a little dopamine hit — the same chemical tied to reward and reinforcement. That’s why you keep scrolling, even when you know it’s making you feel worse.

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2. Stress hormones pile up

The more you scroll, the more your stress system kicks in.

“The amygdala — the part of the brain that processes fear and other emotions — goes into overdrive, and that triggers a release of cortisol,” Dr. Slyne says. “If cortisol stays high too long, it can negatively impact your mood, your sleep, even your immune system.”

It’s like leaving your brain stuck in emergency mode — long after you’ve put your phone down.

> Related: How to Take a Microbreak That Actually Helps Your Brain

3. Quitting gives your brain a reset

Here’s the good news: When you put the phone down, your brain has a chance to calm down. Stress hormones begin to fall, and you start to feel more in control.

“When those stress hormones fall, your prefrontal cortex – the part of the brain that helps you focus and make decisions — can take back control from the amygdala,” says Dr. Slyne. “Your dopamine pathways have the opportunity to reset.”

That’s when you notice the difference: Better mood, sharper concentration and less of that edgy, on-alert feeling.

In short? Your brain stops bracing for disaster, and starts working the way it should.

4. Breaking the cycle doesn’t have to be extreme

You don’t need to delete all your apps, or ditch your phone to feel better.

“It’s actually good to start with small changes,” says Dr. Slyne. “Similar to other addictions, the brain can go through a period of withdrawal as it adjusts to fewer or different rewards. This can lead to an intense pull to check your phone.”

For most people, small, sustainable changes like these are easier:

• Setting time limits on your news or social apps.
• Scheduling your news intake instead of grazing all day.
• Replacing the habit with something else — like stretching, reading, or a short walk.
• Balancing your feed with uplifting or educational accounts alongside news.

“The key is to give your brain other sources of stimulation and reward,” says Dr. Slyne. “Try to not to think about this change as taking something away — instead, focus on adding healthier alternatives and exploring new or forgotten hobbies.”

> Related: 7 Healthy Habits That Take Less Than 60 Seconds

Your brain will thank you

Your brain was built to notice danger — but it wasn’t built for an endless feed of it.

“Reducing doomscrolling doesn’t just give you your time back,” says Dr. Slyne. “It can help your brain feel safer, calmer, and more focused.”

So the next time you catch yourself stuck in the scroll, remember: Your brain isn’t broken. It’s just doing its job — and you have the power to reset it.