Mindfulness When You’re Doomscrolling

 

Mindfulness When You’re Doomscrolling

(because putting your phone down isn’t always realistic)

Let’s be honest:
Sometimes “just log off” is the least helpful advice on the planet.

Like—yes, I probably should close my 14 open tabs, stop scrolling the news, and put my phone down at 2am.
But also? That scroll is comforting. Familiar. Distracting. Feels easier than sitting with all the feelings.

If you’ve been there (or you’re literally there right now reading this), you’re not broken.
You’re human. And your brain’s just trying to cope.

But here’s something I’ve been trying lately:

What if we brought mindfulness into the scroll?

Instead of fighting the habit, what if we just… noticed it?

Not to shame ourselves. Not to stop. Just to be aware, while we’re doing it.

Here’s how that looks for me on a real night:

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💭 “I’ve been scrolling for like… 40 minutes. Huh. Okay.”

💭 “Wow, my jaw is tight and my thumb kinda hurts.”

💭 “Oh. This post made me feel kinda jealous. That’s interesting.”

💭 “I think I’m actually kind of anxious right now.”

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That’s it. No dramatic intervention. No “be more productive” lecture.

Just bringing my brain back into the room.
Noticing without judging.

Sometimes I keep scrolling.
Sometimes I switch apps.
Sometimes I sigh and put the phone down.

But the point isn’t what I do—it’s that I’m doing it with awareness instead of autopilot.

And that tiny shift? That’s mindfulness.

If you only take one thing from this post:

You don’t have to be perfect to be present.

Even if you’re doomscrolling. Even if you’re fried. Even if your attention span is living on snacks and vibes.

There’s still space to breathe.
To notice.
To be kind to yourself.

That counts.