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Hi!

Many people start their days so it goes something like this:

Your phone alarm wakes you up from a not-so-restful sleep. As long

as you’ve got that phone in your hand, you start scrolling through

your email and social media accounts.

The pandemic isn’t going anywhere. The economy seems hopeless. The

political situation is sheer chaos.

And maybe there’s an international disaster looming or occurring on

top of all that.

In other words, bad news and more bad news.

Instead of starting your day off on a positive note, you’re already

stressed out before you even brush your teeth and comb your hair!

You might even get sucked into the swamp of negative information and

lose track of time, running the risk of making yourself late and then

feeling even more stressed out.

This is doomscrolling at its worse, and you’ve got to make a

conscious effort to combat the unhealthy habit.

Take control of your life again and stop the mindless scrolling

and surfing on your phone.

One simple fix is to stop using your phone as your alarm.

Dr. Amiti Nerurkar, a Harvard physician, emphasizes the importance

of “working with your biology, not against it.”

What that means in this situation is that it’s become a habit to

turn off your alarm and turn on the bad news.

Replacing your phone with an old-fashioned alarm clock will

interrupt that cycle and force you to think of something else

in the mornings.

Utilize the “downtime” function on your phone to lock out

certain apps and the internet before 9:00 am (or whatever time

you need to report to work).

Use apps or blockers that make it harder for you to get online

and start scrolling on your phone in the mornings.

Just making it harder to find the negative information will

help start your mornings off on a better note, and you’ll soon

be well on your way to a happier outlook.

Another tip is to log out of social media accounts that require

you to manually enter your password to enter the platform.

Doing this one simple step will help to eliminate the time

you spend scrolling social media every few minutes.

Use your mornings to do something positive for yourself: meditate,

exercise, enjoy a peaceful breakfast—check before you check in on

the news.

This is a great first step toward breaking the whole doomscrolling

habit, and, instead of dreading the sound of your alarm, you can

start looking forward to some “me” time in the mornings.

In our next lesson, we’ll talk about breaking the doomscrolling habit

on your phone during the rest of the day.

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