Can't Stop Doomscrolling?
Some (gentle) suggestions for how to get off the couch
Friends:
How are you doing? I don’t mean that as a platitudinal greeting. I’m asking you seriously: How are you doing?
In The Book of Alchemy: A Creative Practice for an Inspired Life, Suleika Jaouad offers that simple question as a journaling prompt, an invitation to go beyond the automatic response (“Fine, you?”) and ask yourself how you truly are right now.
I’m willing to guess that many of you, like me, do not feel fine right now. I’m willing to guess that many of you are feeling overwhelmed, upset, powerless, and exhausted. (And, depending on where you live, very cold.)
And you may find yourself feeling so exhausted, so stressed, so upset, that you’re finding it hard to do anything other than lie on the bed/couch and scroll.
If this describes you, may I make a (gentle) observation?
Your body is asking you to stop.
Just as thirst is your body’s way of saying that you need water, feeling physically unable to do anything but scroll is your body’s way of telling you that it is overly stressed and stimulated, and that it needs a break — not from life, but from scrolling.
This is ironic, given that many of us pick up our phones “to take a break.” But doomscrolling is not “taking a break.” Doomscrolling is exposing yourself to a nonstop stream of upsetting, stressful, and overstimulating content about things that are, in most cases, completely out of your control. In other words, the activity that many of us are using to “take a break” and “recharge” is the exact thing that is draining us —and that we need a break from. And that means that the best and most energizing thing you can do for yourself this weekend is to put down your phone, get up off the couch, and reconnect with real life.
This is not “irresponsible”; it’s essential.
Here are three simple ideas for how to do so:
Connect with your senses. When we doomscroll, we’re only engaging our brains — and not in a good way! Physical activity is a great way to get back into your body, but if exercising or doing yoga is not your thing (or if it’s too freaking cold), try making yourself a cup of hot tea or coffee and finding a seat near a window. Hold the mug in your hands and take a few deep breaths, feeling its warmth as you observe the world outside. What does the sky look like today? Can you see any birds? How many colors can you find? Repeat this whenever you need a break. (Just make sure that at some point you switch to decaf.)
Connect with people. If it’s not too frigid, see if you can meet someone today outside the house for lunch, or coffee, or a drink. If it is too frigid, call a friend (like, actually call —don’t just text). If you’re at home with other people, try putting your phones away and playing a game, or making some popcorn and watching a movie together. Interacting with real people, in real life (especially if you laugh together) is an evidence-backed way to boost your mood.
Connect with nature. Last weekend, after the snowstorm, I pulled on some snow pants and went sledding, alone, down a hill near my family’s house. (My daughter was busy trying to make an igloo.) When I reached the bottom of the hill, a brilliant red cardinal swooped through the air right above my head and I was so entranced that I ended up spending ten minutes just sitting in the sled (it was an inner tube, if you’d like a visual) staring at the trees and sky, watching the birds, and feeling the cold air on my cheeks. It felt so good to be outside. (This is not just me; there’s a whole body of research on the benefits of spending even small amounts of time in nature.) So pull on your equivalent of snow pants today, and step outside — even if only for a few minutes, and even if you live in a city. If it’s freezing out, try the “warm cup of tea” exercise immediately afterwards.
If any of these ideas piques your curiosity, even a little bit, I encourage you to push through your inertia and try it — and then notice the difference in your mood. (Spoiler alert: I guarantee you will feel better than if you’d spent the same time scrolling on your couch.)
And also? The less time you spend doomscrolling, the more energy you’ll have to do things — for yourself, for your loved ones, for your community, and for the world.
To scrolling less, living more, and giving ourselves real breaks —
PS: If you’re interested in going a step further, I also invite you to join me for this year’s February Phone Breakup — a group experience that starts tomorrow (!!!), in which we’ll be going through the 30-day “phone breakup” plan from my book, How to Break Up With Your Phone, together. (Registration technically closes Wednesday, February 4th at 5pm eastern, but I encourage you to sign up now so that you stay in sync with the group — and, for maximum fun, consider inviting a friend to join you.)
I’ll be participating in the breakup myself, too, not just as your coach but as a participant — I’ve been struggling with a lack of screen/life balance recently, too, and would like a reset.
I’ll include more information below if you’re interested. But either way, I truly do encourage you to give yourself a break from your screens today and do something that is genuinely nourishing. Notice how you feel afterwards and how much energy you have. And then make a plan to do something similar tomorrow.
What is the February Phone Breakup:
The February Phone Breakup is a month-long, guided experience that’s designed to help you build a healthier relationship with your devices and reconnect with the people and activities that bring you joy.
Unlike many other classes (and ideas/experiments that I considered), it doesn’t require you to attend calls or rearrange your life to participate.
It’s also not detox, a boot camp, or a productivity challenge. That sounds exhausting to me and not fun.
Instead, it’s a thoughtfully designed, curated experience for people who are eager to change their phone habits and want more support than can be offered by a book—including the opportunity to ask me questions directly.
How it works
The February Phone Breakup is a guided, asynchronous experience that begins on February 1, 2026 and is based on the 30-day plan in my book, How to Break Up With Your Phone.
Each day, you’ll receive a short email prompt from me telling you exactly what to do and focus on (I’ve designed the plan as manageable baby steps that build over time). You’ll also have the opportunity to share your experiences and insights and ask questions (of other participants—and of me!). Since the experience is asynchronous, you don’t need to be on live calls to participate.
What makes this experience different from a self-guided course (or, for that matter, a book) is that I’ll be actively present throughout the month, reading and responding to your comments and reflections, and responding to your questions in weekly videos.
What’s included
30 daily prompts, delivered by email, guiding you step-by-step through the breakup
Opportunities to interact with me and other participants via comment threads, where you can share reflections, ask questions, or simply read along (introverts are welcome)
Weekly asynchronous video Q&As (an experiment!), where I’ll answer participant questions, synthesizes common themes, and offers additional guidance
My printable companion workbook designed to support your phone breakup process (a $20 value)
Discount codes for a curated collection of my favorite tools and apps that support healthier screen habits (e.g. Brick, Freedom)
A buddy option, if you’d like to do the reset with a friend, partner, or family member
Who is it for?
The February Phone Breakup is a good fit if you:
Recognize that your phone or screen habits are affecting your life — or your family’s — and haven’t been able to change them on your own
Want a more personal experience than what you can get from a book or self-guided course, with the opportunity for community support and direct guidance from me
Are struggling with family conflicts over screen time and recognize that the best way to help your kids is to address your own habits first
Feel constantly busy, overwhelmed, or exhausted — and want more energy and fun
Have gone through a phone breakup before and need a reboot
Pricing
$149 per individual registration
$249 for two people (the “buddy option” - roughly $125/person)
Registration Deadline:
Enrollment is open through Wednesday, February 4th at 5pm eastern — but I highly recommend signing up now so that you can participate alongside the rest of the cohort.
What’s The Buddy Option?
Many people find that doing the reset with someone else makes it more enjoyable and easier to stick with.
The buddy option is designed for anyone who wants to do the February Phone Breakup alongside a friend, partner, or family member. You’ll provide their email address at checkout, and then you’ll both receive the full experience: daily prompts, access to the shared reflection space, and the opportunity to submit questions for the weekly video Q&As.
Feedback from previous participants:
“This was phenomenal and so very worthwhile.”
“The advice, encouragement and positive tone kept me on track — and excited.”
“I just finished the 30-day phone breakup, and it’s transformed my relationship to my phone and refocused my brain far beyond what I’d even hoped.”
“My phone use was getting out of control. The feeling of panic when I didn’t have my phone or didn’t have service was ridiculous. Now I’m using my phone as a tool not a crutch. I’m being much more purposeful. I’m focusing on one task at a time and accomplishing so much more.”
“I like that this program really emphasizes how to view your phone as a tool vs just cutting it out. It has really helped me reframe how I use/think about my phone and I also appreciate that the program knows that slip-ups will occur and gives you tools to help with that moving forward!”
“By setting down my phone more often and for longer periods of time, my time with my little one is so much more focused and enjoyable! I’m so happy about that.”
“This course was incredibly worthwhile and I looked forward to the daily messages and ideas! I want to give this class to everyone in my family and circle.”
“This was probably the best value for the biggest self improvement out there.”
About Me:
Most of you know me already, but for those of you who don’t, hi. I’m an award-winning science journalist, speaker, and #1 New York Times bestselling author who is a leading voice in the national conversation about how to create healthy relationships with technology.
My books include How to Break Up With Your Phone, The Power of Fun: How to Feel Alive Again, and The Amazing Generation (co-authored with Jonathan Haidt). My work has appeared in The New York Times, NPR, TIME Magazine, The Wall Street Journal, Good Morning America, The Best American Science Writing, and many other publications/outlets. I write the “How to Feel Alive” Substack newsletter (obviously), and my TED talk on fun has been viewed more than 5 million times.
My goal is simple: to help people of all ages scroll less and live more. (Including, I hope, you!)
Your advice and understanding of this has been extremely helpful to me in my own battle. Though I have found to find the right balance with my phone, I've had to experiment with extremes.
I have spent the last month wearing a high vest on my London commute top stop the automatic reach for the phone.
It's ridiculous (and very mid-life crisis!) but if was the only thing that gave me enough friction! It's quite a social commitment.
This Tuesday marks 30 days and I'm writing about how I feel now. Turns out looking like an idiot is a small price to pay for incredible gains.
Excellent reminders and inspiration, thank you!
I find myself energized by the fight for American values, democracy, climate, rule of law, and basic human decency. But you are right, there is only so much I can actually do against the firehoses, only so much I can constantly keep track of. Taking breaks, unplugged, human breaks, experiencing the world through our senses and engaging with others through our words and actions - these are necessary preconditions to sustaining our fighting energies, and indeed coming out the other side of this dark tunnel.
It's been so cold in Philly that our outdoor activities, even sledding or ice skating, have seemed too painful! God bless the Minnesotans on the streets standing up for themselves and the rest of us. May they also come home to hot mugs of tea, cashmere sweaters, and movie nights with family!
Thank you Catherine :)