How To Stop Doomscrolling: Gen Z Strategies For Regaining Focus

Forbes

a day ago

Doomscrolling, the compulsive and semi-addictive consumption of negative news and social media content, is robbing workers of productivity - and Gen Z is leading the charge to regain online focus. Social media platforms, like TikTok, Instagram and X are designed to exploit our natural 'negativity bias', and creating addictive feedback loops. The end result? Doomscrolling can create irritability, a sense of polarization, lower productivity and time-sucking distraction. In rebuttal to the outrage economy, where snark, fear and FOMO dominate the social media landscape, Gen Z is taking action and leading the way towards a more sane approach to the world of social media. Turns out that disengagement from doomscrolling is helping people to break from anxiety and discover greater resilience.
Is this really a good idea?
In the U.K., a survey of Gen Z and Gen Alpha discovered that nearly 50% of people polled would prefer growing up without the internet, with a large portion welcoming a social media curfew. The Offline Club of Instagram has over 500,000 followers - kind of ironic that a club promoting a break from social media lives on (wait for it) social media. 'Swap screen time for real time,' is the mantra for the club's members, inviting folks to 'unplug, connect, relax and have fun'. Is that your emotional experience when doomscrolling? (Me either). Have you ever experienced the desire to just 'check out' for a minute, scrolling on the flashlight that brings the bad news in a moment of boredom? (Guilty). Then, two hours later, you realize that you still aren't finished the internet - and the timehole of doomscrolling has stolen hours from your day?
According to the National Institute of Health, social media operates on a variable-ratio schedule, much like a slot machine. It's human nature to seek rewards, and the search for new discoveries - such as a like, a comment, a new follower or a humorous meme - leverages our nature into a never-ending search for more rewards, more likes, more memes. It's a straight-up recipe for less productivity, stolen focus, disconnection and avoidance of human conversation. Have you ever fallen into the misunderstanding that likes are the equivalent of social status? Popularity and wisdom are two very different things. The constant bombardment of negative news and polarized opinions can lead to a distorted view of the world, making users believe that humanity is more hostile or divided than it truly is. This contributes to increased anxiety, cynicism, and even hopelessness. How's that emotional smorgasbord helping you to perform better at work, be more present for the relationships you care about, and access your best self?
Algorithms prioritize engagement, not well-being, according to Pew Research. What keeps us hooked doesn't necessarily feed our souls, and distraction is the enemy of creativity. Content that keeps you scrolling isn't necessarily content that provides useful information or, quite frankly (checks Instagram to confirm suspicions) anything that's real. Information overload reduces our attention span, makes focusing difficult and causes lost productivity at work. Gen Z is awakening to the ruse, and the illusion of connection, and new movements are stepping away from the scroll in an effort to rediscover what really matters.
Here are three ways that Gen Z is backing away from doomscrolling and the pitfalls of social media over-use:
What are your digital boundaries? When you are interrupted, it takes over 23 minutes to regain your train of thought, according to scientific studies. This 'resumption lag' has been well-documented. While emails and Slack alerts can cause these kinds of breaks, what happens when we create self-inflicted wounds to our productivity, via doomscrolling? Task-switching can cause significant loss in productivity - but sometimes, it's just part of the job. Managing distraction is an important aspect of time management - and deciding what you let in to your productive time. Are you seeking escape from the daily grind, only to find frustration, negativity and impossible AI-generated videos …when what you really need is to stay on task? You are not alone!
Digital boundaries are the key to stopping the doomscrolling, and limiting the negative impact of social media. While the web can provide quite literally a world of information, as well as insights offered up by AI, it can also provide you with a mental cesspool of fake images, negative narratives and polarizing posts. What do you want to include in your life, your work, and your career? Balance, and boundaries, can keep you focused in your career. What do you want to allow into your life? Gen Z is taking steps to regain a stolen focus, and replace doomscrolling with a mindful and deliberate return to greater connection.