Doom scrolling might be the easiest trap for someone with ADHD to fall into. Hours disappear. Nothing gets done. And before you realise it, half the day is gone. So why is it so appealing?
In previous blogs, I have touched upon how small bursts of dopamine can actually help when studying. Short breaks or small rewards can push you forwards and help maintain motivation. Doom scrolling works in a similar way, but it is far more powerful.
Every few seconds you get a new video, a new post, a new piece of content. Each one gives you a tiny burst of dopamine, and the next one arrives instantly, granting you another burst. There is no effort required.
Personally, I have lost hours, especially on days when I am feeling lazy. For me, laziness can come with its own challenges, and doom scrolling is by fall the easiest form of laziness. It removes all the effort involved choosing a movie, cooking food, ordering food, or deciding what to do next. You only have to scroll.
Like most things, it is not entirely terrible. The problem is only when it becomes excessive.
What helped me deal with it was something surprisingly simple but effective: bricking my phone.
There are plenty of apps that can block social media, but most of them can be deactivated in seconds. When temptation is strong enough, it is very easy to override them.
What works better is using something physical that locks you out. That way, when the urge to doom scroll appears, you are no longer fully in control of the decision. If you want to access Tik Tok and Instagram, you actually gave to get up, cross the room, or go home and unlock your phone.
The extra barrier has been enough for me to stop the habit.
I often brick my phone before going to the library. When the urge to start scrolling comes, the option is no longer available.
So instead, I read.
