Ever noticed how you sit with your phone at night thinking “just 5 minutes” and suddenly boom, one whole hour is gone?
News headlines, fights on social media, negative comments, everything pulls us in.
That’s what they call doomscrolling. It means scrolling non-stop through negative stuff that just makes us feel worse.
I’ve been stuck in that loop so many times. Feels like I’m just gathering info, but honestly, my mind and heart both get tired.
Stress goes up, sleep gets messed up, and the next morning? Total mood off.
But hey, there’s a fun alternative: joyscrolling. You still scroll, but now only through positive, happy, and inspiring content.
Want to know more? then just keep reading.
Psychology of Doomscrolling
Look, let me explain this in simple words where the real problem is.
Our brain is made to focus more on negative stuff. This is called negativity bias. It means even if there are ten good things and one bad news, the brain will get stuck on that one bad thing.
Why? Because back in the old days, paying attention to danger was key to survival.
Now comes the interesting part!
Social media and news feeds are designed like slot machines. Every time you scroll, your brain thinks, “What’s next? Something good, bad, or shocking?”
That uncertainty gives us dopamine. And we keep scrolling again and again, just like someone pulling the lever in a casino.
But here’s the problem. When you lie down at night and start doomscrolling, your brain keeps releasing stress hormones. That leads to more anxiety, broken sleep, and your whole sleep cycle gets messed up.
I’ve done this myself and picked up the phone saying “just two minutes,” and next thing I know, it’s 2 AM. Next morning? Tired, moody, and stuck in the same loop.
So yeah, doomscrolling doesn’t just waste time, it slowly eats up your energy, mental peace, and health.
Now the big question is can you change this? Totally! And that’s where the game of joyscrolling begins.
What Is Joyscrolling?
Look, joyscrolling isn’t some fancy trend, it’s more like a positive reframe.
This word came up when people realized that doomscrolling was dragging them down. So they thought, why not flip the script and turn scrolling into a source of joy and positivity? Just swap out the “doom” for “joy.”
To put it simply, joyscrolling means you intentionally scroll through content that makes you feel good like inspiring stories, motivational threads, educational posts, or fun and relatable stuff that helps you relax.
I personally follow accounts on Twitter and Insta that don’t spread negativity, but instead share light, happy vibes. Trust me, it changes your whole mood.
But let me make one thing clear. This isn’t about toxic positivity. It doesn’t mean you ignore the bad things in the world and fake a smile.
Joyscrolling is really about choice. You decide what gets space in your mind and heart.
So next time you pick up your phone, ask yourself, are you going to doomscroll or joyscroll? Because both directly affect your mind.
Signs You’re Stuck in Doomscrolling Mode
Look bro, ever noticed how you keep scrolling and suddenly.. poof!.. time’s gone?
That’s exactly what doomscrolling mode looks like. If you’re confused about whether you’re stuck in it or not, just check these small signs:
- Time disappearing: You pick up your phone saying “just 5 minutes,” and boom, an hour’s gone.
- Mood going down: After checking news or socials, you feel more anxious, sad, or irritated than before.
- Physical tension: Your neck and shoulders feel stiff, breathing gets faster, or your hands and legs feel restless.
- Thought loops: The same posts or headlines keep replaying in your head, like you just can’t snap out of it.
If you’ve seen these signs in yourself, then yeah, doomscrolling’s got a grip on you. And it’s time to break that loop.
So come on, let me show you the real hacks to get out of it.
Practical Steps to Shift from Doomscrolling → Joyscrolling
Look bro, you and I both know that getting out of doomscrolling isn’t that easy. The moment the phone’s in your hand, your thumb starts scrolling on autopilot.
But if you really want to change, here are some practical steps to shift from doomscrolling → joyscrolling.
1. Audit Your Feeds
First things first. Clean up your feed. Unfollow or mute accounts that keep spreading negativity, drama, or useless fear.
I personally check my feed every month and ask myself: “Is this making me happy or stressed?”
If the answer is stress, then straight up, bye-bye. You try it too, and you’ll feel way lighter.
2. Follow with Intention
Next, follow with intention. Add accounts that help you learn, feel inspired, or just chill.
Think educational channels, motivational stories, or nature photography pages. Remember, every follow is a “mental investment.” What you see daily becomes part of your mood.
3. Set Joy Triggers
Don’t start your day with doomscrolling. Instead, make a saved folder on your phone with uplifting posts, funny memes, or inspiring videos.
Check that first thing in the morning. These tiny joy triggers will set your day on a positive note.
Just imagine that if your first impression of the day is good, how the rest of it will flow.
4. Replace Late-Night Scrolling
Nighttime is the most dangerous for doomscrolling. You think, “Just a little scroll,” and suddenly hours are gone.
The fix? Swap your phone for a podcast, calming app, or Kindle. I usually read a light book before bed and honestly, I sleep faster and feel clearer.
5. Micro-Challenges
Set small joyscrolling challenges for yourself. Like a 7-day experiment: track your mood each day and see how cutting down doomscrolling makes a difference.
You’ll notice your anxiety, anger, and restlessness slowly fade. These mini challenges are fun and keep you motivated.
6. Create Your Own Joy
The most fun step is create your own joy.
Don’t just consume, post stuff that makes you and others smile. Like gratitude notes, small wins, funny memes, or cute pet pics.
When you share positivity, it grows around you too. I share my little wins and not only do I feel good, but others get inspired. This positive feedback loop pulls you out of doomscrolling.
So think about it that if you start using these small steps, scrolling won’t be a problem anymore. It’ll become a source of happiness.
The Science-Backed Benefits of Joyscrolling
Look, when I first started joyscrolling, I thought it was just a way to pass time. But then I realized that it actually has science-backed benefits hidden behind it.
You see, when you scroll through news, stress levels go up. But when you look at positive, inspiring, or cute content, your brain finds balance and stress goes down.
Then, you must’ve noticed that when your mood is good, you feel more creative and optimistic. That’s the magic of joyscrolling.
It doesn’t just make you happy, it also helps you connect with others like sharing uplifting posts or sending positivity to friends.
And here’s the best part: when your brain takes in positive input, the output becomes more productive too.
So, joyscrolling isn’t just fun, it’s therapy for your mind.
Real-Life Examples of Joyscrolling
Let me share a quick personal experience with you. Earlier, I used to start my mornings by scrolling through the news and then the whole day would go by in stress.
So I thought, “Why not try something new?” That’s when I swapped news for nature photography reels. And honestly, watching videos of trees, mountains, and waterfalls totally calms my mind.
Then one of my friends also ditched doomscrolling and started watching art reels and gratitude quotes instead. Now she says, “My whole day feels filled with positivity.”
That right there is real joyscrolling!
Quick Start: 24-Hour Joyscrolling Challenge
Look, if you really want to start joyscrolling, then I’ve got a fun 24-hour challenge just for you.
Start today itself. First, you need to curate your social media feed. That means unfollow all the negative accounts and keep only uplifting, educational, or funny pages.
Then, throughout the day, track how your mood starts to shift. Lastly, at night, just write down, “How did I feel today?” That’s it. Simple.
So, you’ve officially turned your phone from a stress machine into a happiness machine.
Conclusion
So look, it’s really simple. You don’t need to stop scrolling, you just need to change the way you do it. Doomscrolling messes up your mood, but joyscrolling gives you control and fills you with positivity.
That means the choice is in your hands. You can turn every swipe into a source of stress, or into a spark of inspiration. The power is yours.
Now I genuinely want to know that what does joyscrolling look like for you? Comment or share your thoughts. I’d honestly love to hear.