How To Stop Doomscrolling - Break Free from Digital Overload With These Tips

How To Stop Doomscrolling - Break Free from Digital Overload With These Tips

Are you finding yourself endlessly scrolling through your iPhone late into the night? You’re not alone. This compulsive behavior, often referred to as "doomscrolling," can have significant negative impacts on your mental health. But don’t worry—there are effective ways to combat it. In this guide, we’ll walk you through what doomscrolling is, how it affects your mental well-being, and practical steps to reclaim your screen time using both iPhone settings and innovative tools like Padlock.

Understanding Doomscrolling and Its Impact

What Is Doomscrolling?

Doomscrolling is the act of continuously scrolling through bad news on your smartphone or computer. This behavior often leads to a perpetual cycle of anxiety and stress, fueled by the constant influx of negative information.

Effects on Mental Health

Prolonged doomscrolling can lead to increased anxiety, depression, and a general sense of helplessness. Studies show that exposure to negative news can significantly impact your mood and mental state, making it harder to focus and be productive.

Why It’s Crucial to Address

Breaking free from doomscrolling is essential for your mental health and overall well-being. By taking control of your screen time, you can reduce anxiety and improve your productivity, sleep, and quality of life.

Blocking Apps on Your iPhone

Step-by-Step Guide to Block Apps Using iOS Features

Your iPhone has built-in features that can help you manage your screen time and limit access to distracting apps.

  1. Open Settings: Navigate to the 'Settings' app on your iPhone.
  2. Screen Time:
  • Tap on 'Screen Time' to access its settings.
  • If you haven’t already, turn on Screen Time and set a passcode.
  1. App Limits:
  • Tap on 'App Limits' and then 'Add Limit'.
  • Choose categories or specific apps you want to limit.
  1. Downtime:
  • Set 'Downtime' to schedule times when only apps you choose to allow are available.
  1. Content & Privacy Restrictions:
  • Turn on 'Content & Privacy Restrictions' and customize the settings to block certain apps and features.

Managing Notifications

Notifications can be a major source of distraction. To manage them:

  1. Open Settings:
  • Go to 'Notifications'.
  1. Customize Notifications:
  • Select apps and decide whether to allow notifications and how they are delivered (e.g., banners, sounds).

Benefits of Using Built-In Features

Using iPhone's built-in features provides an immediate way to control your app usage. However, it relies heavily on self-discipline, which can be challenging for habitual doomscrollers.

Using Padlock App to Block Apps on iPhone

Why Padlock Is a Better Solution

Padlock offers a unique approach to managing screen time, especially for those who find it difficult to adhere to standard restrictions.

  1. Physical Key:
  • Padlock uses a physical device that acts as a key to unlock your distracting apps.
  1. Out of Reach:
  • By placing the Padlock device somewhere inconvenient (e.g., downstairs), the effort to unlock your apps becomes a deterrent.
  1. Strict Mode:
  • For those who might bypass other controls, Padlock offers a strict mode with a 12-hour delay for emergency unlocks.

How to Use Padlock

  1. Download and Install:
  • Go to the App Store and search for “Padlock - Remove Distractions”.
  • Download and install the app.
  1. Setup Padlock:
  • Open the app and grant necessary permissions.
  • Follow instructions to pair with the Padlock device.
  1. Select Apps to Block:
  • Choose apps to block by category or individually.
  1. Lock Your Apps:
  • Tap the lock button on the main screen.
  • Place the Padlock device out of reach.
  1. Unlocking Apps:
  • To access blocked apps, retrieve the Padlock device and tap it against your phone.

Positive Effects on Mental Health and Productivity

Using Padlock can significantly reduce your screen time, helping you focus on more productive activities. It creates a controlled environment, making it easier to break free from the cycle of doomscrolling.

The Positive Effects on Mental Health and Productivity

Reduced Anxiety and Stress

By limiting exposure to negative news and distractions, you can reduce anxiety and stress, leading to a calmer, more focused mind.

Improved Sleep Quality

Removing the temptation to scroll late at night can improve your sleep quality. Better sleep leads to better overall health and increased productivity.

Enhanced Productivity

Less time spent on your phone means more time for meaningful activities. Whether it’s work, hobbies, or spending time with loved ones, breaking free from doomscrolling can enhance your productivity and quality of life.

Final Thoughts

Doomscrolling can have a detrimental effect on your mental health and productivity, but you have the power to change that. By leveraging the built-in features of your iPhone and innovative tools like Padlock, you can take control of your screen time and improve your overall well-being.

If you’re serious about breaking free from the cycle of doomscrolling, why not take the first step today? Download Padlock and experience the difference it can make in your life.

You can find out more, and purchase a Padlock for yourself here.


Breaking free from doomscrolling is within your reach. Take control today and enjoy a more focused, productive, and stress-free life.