7 Strategies to Combat ‘Doomscrolling’ in Teens and Young Adults
Is your teen glued to their phone, endlessly scrolling through bad news? This behavior, known as doom scrolling, is becoming increasingly common among young people. It can lead to significant anxiety and stress, raising real concerns for parents.
Research shows that about 16.5% of people have seriously problematic news consumption habits, with 74% of those individuals reporting anxiety and stress. These statistics are alarming, especially when it comes to the mental well-being of teens and young adults.
But don’t worry, here are some practical strategies to help your child break free from this harmful doomscrolling cycle.
1. Set Healthy Boundaries Around Screen Time
Screen time can quickly spiral out of control, so it’s essential for parents to establish clear boundaries. The American Academy of Pediatrics (AAP) recommends creating a Family Media Use Plan where parents and teens set screen time limits together. This collaborative approach helps teens develop self-regulation skills and keeps doomscrolling in check.
Consider implementing device-free times or zones in your home, like no phones at the dinner table or before bedtime. You can also use parental control apps or built-in screen time features on devices to monitor and manage your child’s online activity. It’s all about finding a balance that works for your family.
2. Encourage a Positive Social Media Experience
Social media doesn’t have to be a source of constant negativity. Help your teen create a more uplifting online environment by guiding them to follow accounts that share positive, balanced content—things that bring joy or inspiration.
Discuss how social media algorithms work, as they often promote sensational or negative content that keeps us scrolling. Encourage your teen to think critically about what they see online and remind them they have control over their feed. By being mindful of the content they engage with, they can make their social media experience healthier and more positive.
3. Promote Mindful Media Consumption
Mindfulness isn’t just for meditation—it can be a powerful tool for healthier media habits. Talk to your teen about being aware of how they feel while scrolling. Recognizing these emotions is the first step toward breaking the doomscrolling cycle.
Introduce simple mindfulness practices. Encourage your teen to pause and set an intention before diving into social media. These small, mindful steps can make a big difference in how they engage with the digital world.
Research supports this approach: A meta-analysis found that mindfulness-based therapy significantly reduces anxiety symptoms, showing that mindfulness can improve mood and reduce stress.
4. Foster Offline Activities and Interests
Finding balance is key! Encourage your teen to explore activities away from their devices. Getting involved in sports, arts, volunteering, or even family outings can help break the doomscrolling habit.
These offline activities don’t just fill time—they allow your teen to discover passions and build a well-rounded life. Regular exercise, in particular, can release endorphins that boost happiness and reduce stress and anxiety. Encouraging your teen to get moving is good for both their body and mind.
5. Keep the Lines of Communication Open
Talking about doomscrolling might be tough, but it’s essential. Start by having open, honest conversations with your teen about their online habits and the challenges they face. The goal is to create a safe, judgment-free space where they feel comfortable sharing what’s going on in their digital world.
A study found that teens who feel they can talk openly with their parents have higher self-esteem and lower levels of depression. Building this kind of trust takes time, but it’s worth the effort. When your teen knows they can talk to you about anything, they’re more likely to seek your support when something online is bothering them.
6. Use Technology as a Tool for Well-being
Not all tech is bad—it can be a powerful ally in helping your teen manage screen time and boost their mental health. There are countless apps designed to do just that, whether it’s a mindfulness app, a digital detox app, or a mental wellness app offering support and relaxation techniques.
Have an open conversation with your teen about trying some of these tools. These apps can help shift their devices from a source of stress to something that genuinely supports their well-being. A review found that technology, especially apps offering Cognitive Behavioral Therapy (CBT), effectively engages young people in mental health support.
7. Model Balanced Media Consumption
Kids often learn more from what we do than what we say. If you want your teen to develop healthy media habits, it helps to model them yourself. Show them what balanced screen time looks like by setting your own limits and sticking to them.
Consider creating family guidelines around media use, like no phones during meals or a specific time each night when everyone puts their devices away. Working together as a family makes it easier to maintain healthy habits. Studies show a strong link between the media habits of parents and those of their children, highlighting how parental behavior significantly shapes children’s media consumption.
Achieve a Healthier Digital Balance with Aro
Doomscrolling is a real challenge for today’s teens and young adults, but with the right strategies, you can help your child navigate the digital world in a healthier way. By setting boundaries, encouraging mindfulness, fostering offline interests, and maintaining open communication, you can guide your teen toward a more balanced relationship with technology.
To make this even easier, consider using Aro—a revolutionary app and piece of hardware designed to help people find balance in their phone use. Aro makes it simple to put phones away and helps establish healthier rhythms in your daily life. By integrating Aro into your routine, you’re not just managing screen time; you’re actively creating a healthier, more mindful environment for your family.
Remember, your example is powerful—modeling balanced media consumption can have a lasting impact on your teen’s habits and well-being. With Aro, you have the tools to set that example and take control of your family’s digital habits. Start your journey toward a healthier digital life today.
