Digital Wellbeing

Doomscrolling

Doomscrolling is the habit of continuously scrolling through bad news, even though it makes you feel worse. It is driven by the brain's threat-detection system - the same mechanism that keeps you alert to danger - combined with apps designed to hold your attention.

What helps

• Set specific times for checking news - not first thing in the morning or last thing at night
• Choose one or two trusted news sources rather than a feed of everything
• Use screen time limits on news and social media apps
• Notice the physical signs: tight chest, racing thoughts, feeling overwhelmed. These are signals to stop.
• Replace the habit - when you catch yourself scrolling, do something physical: stand up, make a drink, step outside
• Unfollow or mute accounts that consistently leave you feeling worse

Social Media Comparison

Social media shows curated highlights - not reality. Comparing your daily life to someone else's best moments is a comparison you will always lose.

What helps

• Remind yourself: you are comparing your inside to their outside
• Curate your feed deliberately - follow accounts that leave you feeling better, not worse
• Unfollow without guilt. You do not owe anyone your attention.
• Notice when you are scrolling to feel something (connection, validation, distraction) and try meeting that need directly
• Limit time on platforms where comparison is most intense for you
• Remember that engagement metrics (likes, followers, comments) are not measures of your worth

Online Abuse

Online abuse is never acceptable, and it is never your fault. It can include harassment, threats, hate speech, doxxing, pile-ons, trolling and persistent unwanted contact.

What to do

• Do not engage - responding rarely helps and can escalate the situation
• Block, mute and report. You do not owe abusers a debate.
• Screenshot and save evidence before blocking - you may need it later
• Tell someone you trust what is happening
• If you are receiving threats, report to the police - online threats are illegal
• Contact organisations that specialise in online abuse support
• Take a break from the platform if you need to - your safety matters more than your presence

Creator Burnout

If you create content - for a charity, a blog, a social media audience or a side project - the pressure to produce, promote and perform can be exhausting.

Signs of creator burnout

• Dreading creating content you used to enjoy
• Feeling your worth depends on metrics
• Guilt when you take a break
• Constantly comparing your output to others
• Physical exhaustion from always being "on"

What helps

• Your content schedule should serve you - not the other way around. It is okay to post less.
• Separate creation from promotion - batch producing and scheduling reduces the "always on" feeling
• Turn off notifications outside working hours
• Set a "content off" day each week
• Remember why you started. If the answer has changed, let your approach change too.
• If you run a charity's social media, advocate for realistic expectations with your team

Building Healthier Digital Habits

• First and last hour: Keep the first and last hour of your day screen-free if possible
• Notifications: Turn off all non-essential notifications. Most things can wait.
• Physical spaces: Keep phones out of the bedroom. Charge them in another room.
• Intentional use: Before opening an app, ask: "What am I looking for?" If the answer is "nothing", put the phone down.
• Regular audits: Every few months, review who you follow, what apps you use and how they make you feel. Remove anything that consistently leaves you feeling worse.
• Offline connection: Prioritise in-person time. A 10-minute conversation over coffee does more for wellbeing than an hour of scrolling.

When to Seek Help

If your digital habits are significantly affecting your sleep, relationships, work or mental health, consider speaking to your GP or a therapist. This is a legitimate and increasingly common concern.