In today’s hyper-connected world, it’s easy to fall into the trap of doomscrolling at work—endlessly reading distressing news, social media updates, and headlines that hijack your focus. Whether it’s political unrest, global conflict, or a trending crisis, consuming too much negative content can affect your mood, focus, and even your long-term mental health. That’s why avoiding doomscrolling at work has become a crucial skill for staying present and productive. If you’ve found yourself trapped in the scroll, you’re not alone—and there are proven strategies to help you take control.
Why Doomscrolling at Work Is So Damaging
Doomscrolling isn’t just a bad habit—it’s a form of digital self-sabotage. When you’re constantly bombarded by alarming content, your brain enters a stress response, making it harder to focus on tasks or communicate effectively with coworkers. Over time, this pattern can lead to anxiety, burnout, and a decline in job performance. Especially during times of national or global crises, employees often feel torn between staying informed and staying focused. But the truth is, mental clarity at work requires conscious effort to limit exposure to overwhelming news cycles.
Practical Ways to Avoid Doomscrolling at Work
The first step is setting clear digital boundaries. Schedule specific times to check the news—ideally outside your deep work hours—and avoid starting or ending your day with stressful content. Use screen time apps to set daily limits, or activate website blockers during work hours. Physical strategies also help: place your phone in a drawer or turn off nonessential notifications. Grounding techniques, such as breathwork or a quick walk, can also reset your focus. These small changes can make a big impact when it comes to avoiding doomscrolling at work.
How Leaders Can Support Teams in a World of Distraction
If you’re a manager, helping your team resist doomscrolling means more than just telling them to stay off their phones. It means creating a culture of psychological safety and modeling healthy behavior yourself. Acknowledge that external events can be overwhelming, but also encourage open communication and a shared commitment to focus. Transparent leadership, flexible check-ins, and empathy go a long way in helping employees feel grounded. When leaders strike a balance between vulnerability and stability, it sets the tone for resilience in the workplace.