Psychology - March 2026: Digital Overload and the Heart — A Practical Plan to Reduce Doomscrolling
- James Pickett
- 2 days ago
- 6 min read
Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Length: 6 minute read
Category: Psychology, Heart Health
What is Doomscrolling?
Doomscrolling is when you keep scrolling for longer than you meant to, even though it’s leaving you feeling more tense, unsettled, or “stuck”. It’s less about what you’re looking at, and more about the pattern.
It often goes like this:
you pick up your phone for a quick check
one post leads to another (news, debates, health content, trends, comments, DMs, videos)
you keep going because your brain is looking for something: reassurance, certainty, answers, a sense of control, or just relief from boredom
you don’t get closure — you get more input
you put the phone down feeling wired, distracted, flat, or behind on life
So doomscrolling can include negative headlines, but also:
heated comment threads
“wellness” content that triggers worry (“signs you have…”, “do this or you’re failing…”)
comparison content (bodies, fitness, productivity)
endless short videos that keep you hooked
even neutral content — if you’ve lost the ability to stop
A simple test:
If you regularly think “I should stop now” and still keep scrolling — that’s doomscrolling.
Why doomscrolling matters for heart health
This isn’t about blaming phones. It’s about the knock-on effects.
When scrolling becomes a daily “always on” habit, it often leads to:
more tension in your neck and shoulders
shallower breathing
poorer posture (head forward, rounded upper back)
later bedtimes and worse sleep
more snacking and less movement
less motivation to cook, walk, or exercise
The American Psychological Association has described how media overload and constant exposure to distressing content can increase stress and anxiety — and why simple guardrails help.
Sleep is a big downstream effect too. A 2024 systematic review and meta-analysis linked electronic media use with poorer sleep outcomes, with stronger effects seen with problematic use.
The heart-health point is simple: when stress and sleep are off, it becomes harder to stick to the habits that protect your heart.
The aim isn’t “less information”. It’s fewer nervous system spikes
Think of it like training:
stress + recovery = manageable
stress all day with no recovery = wear and tear
So the goal is simple:
Choose when you consume information — don’t let it drip-feed you all day.
“Your attention is your life.” — Mary Oliver
The 3-Switch Plan (simple, realistic, works fast)
Pick one switch this week. If it helps, add a second.
Switch 1: Time windows (put scrolling in a container)
Choose two short windows, for example:
10 minutes after breakfast
10 minutes late afternoon
Outside those windows: no feeds.
This doesn’t mean you never check things. It means you stop checking all the time.
Mental Health Foundation describe doomscrolling as something that can increase anxiety and overwhelm, and suggest limiting intake and being intentional with consumption.
Why this works: you stay informed, but you stop taking tiny stress hits all day long.
Switch 2: No notifications (remove the hook)
Turn off notifications for:
news apps
social media
“breaking news” alerts
If you need certain notifications for work or family, keep only those.
Mental Health UK give practical advice for “news anxiety”, including boundaries and limiting exposure.
Why this works: you choose when you engage, instead of being pulled in.
Switch 3: Replace one scroll with a movement reset
Pick one predictable scroll moment (after lunch, after work, before bed) and replace it with:
a 10-minute walk, or
5 minutes mobility + 5 minutes relaxed breathing
This isn’t about burning calories. It’s about shifting state.
Why this works: movement interrupts the loop and helps your body “come down”.
My Movement Medicine quick tips: move while you scroll (without turning it into a workout)
If you’re not ready to reduce scrolling yet, use a “move while you scroll” rule to stop your body locking into that tense posture.
Two ground rules:
Keep it low intensity (think Borg RPE 7–10, very light to light).
Avoid anything that makes you hold your breath or strain — aim for calm breathing and smooth movement.
1) The “scroll + stretch” trio (2–4 minutes)
Do these once during a scroll session (or every 10–15 minutes if you’re sat for ages):
Chest opener (doorframe or hands behind back): 20–30 seconds
Neck reset (gentle ear-to-shoulder stretch): 20–30 seconds each side
Upper back opener (hug yourself and round upper back): 20–30 seconds
2) Seated strength you can do without standing up (3–5 minutes)
Perfect for sofa scrolling:
Sit-to-stand micro set: 5–8 slow reps (use hands if needed)
Seated knee extensions: 8–12 each leg
Calf raises (seated or standing): 10–15 reps
Keep it easy. The goal is circulation and routine, not fatigue.
3) “Weighted but calm” (light dumbbells or water bottles)
If you’ve got small weights nearby:
Bicep curls: 8–12 reps
Shoulder press to 90 degrees (not overhead if that’s not suitable): 8–10 reps
Farmer hold (stand tall holding weights): 20–40 seconds
You should be able to talk normally the whole time.
4) Resistance band moves that pair well with scrolling
Bands are ideal because they’re low impact and easy to scale:
Band pull-aparts: 8–12 reps
Seated row with band: 8–12 reps
Chest press with band: 8–12 reps
Smooth reps. No yanking. Normal breathing.
5) The “end the scroll” closer (60 seconds)
Before you put the phone down:
10 slow breaths (long exhale)
30 seconds easy marching on the spot
This helps your nervous system shift gears so you don’t carry the stress into the next hour.
Mini rule that works:
If you scroll for 10 minutes, do 2 minutes of movement.
“You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear
Posture reset: stretches for “phone neck” and rounded shoulders
If you doomscroll, you’re usually in the same shape for ages: head forward, shoulders rounded, upper back stiff. This quick sequence helps.
Aim for mild stretch, not pain. Breathe normally.
Simple 5–7 minute posture reset
Doorway pec stretch (chest)
20–30 seconds each side, 2 rounds
Upper trap stretch (side of neck)
20–30 seconds each side
Levator scapulae stretch (back/side of neck)
turn head 45 degrees, look down toward armpit
20–30 seconds each side
Chin tucks (deep neck muscles)
hold 3 seconds
8–10 reps
Thoracic extension over a chair
5–8 slow reps
Wall angels
6–10 reps
Scap squeezes (not a stretch, but a great reset)
hold 3 seconds
8–12 reps
Hip flexor stretch (sitting posture support)
20–30 seconds each side
If you only do three: pec stretch + chin tucks + thoracic extension.
The biggest win: stop scrolling in bed
If you change one thing, change this:
No scrolling in bed.
Not because it’s “bad”, but because it’s the easiest place for “one minute” to become “one hour”, and for stress to bleed into sleep.
A boring wind-down beats a dramatic one:
wash / brush teeth
phone out of reach
10 minutes reading or calm audio
If stress feels persistent or overwhelming, NHS guidance on stress includes signposting and support options (including talking therapies in many areas).
“Almost everything will work again if you unplug it for a few minutes — including you.” — Anne Lamott (attributed)
What to do when you slip
Don’t make it a moral issue. Use a reset rule.
The 24-hour reset:
go back to two windows
do one movement reset (walk or posture sequence)
don’t scroll in bed
That’s it. No catching up. No punishment.
Progress is “shorter spirals”, not “never again”.
SMART challenges
Short-term SMART challenge (7 days): Two windows
Specific: Check feeds only in two set windows each day.
Measurable: 7 days completed.
Achievable: Windows can be short (10 minutes each).
Relevant: Reduces repeated stress spikes and protects sleep.
Time-bound: 7 days.
Long-term SMART challenge (28 days): Replace one scroll
Specific: Replace one daily scroll with 10 minutes walking or the posture reset.
Measurable: 20 out of 28 days (aim for consistency, not perfection).
Achievable: Any pace; the goal is a state shift.
Relevant: Supports stress regulation and improves sleep and routine.
Time-bound: 28 days.
How My Movement Medicine can help
If your routine keeps collapsing when stress is high, structure helps. This is where MMM can be useful:
Guided sessions (in-person and online) that make “turning up” the win, even on low-energy weeks.
Simple pacing tools (talk test + Borg RPE 6–20) so exercise feels safe and manageable, not like another stressor.
MMM Momentum habit support to keep consistency simple.
Flexible plans that help you stay steady when life is busy.
Online Health guides to help maintain healthy habits and provide valuable information and useful tips
Trying a new activity? Approach it the right way with some support from our Activity Specific Guides:
Book recommendations
Digital Minimalism — Cal Newport
Stolen Focus — Johann Hari
Four Thousand Weeks — Oliver Burkeman
Evidence references
Media overload and stress; guardrails can help (American Psychological Association).
Doomscrolling and healthier news consumption tips (Mental Health Foundation).
Coping with distressing news / “news anxiety” (Mental Health UK).
Electronic media use associated with poorer sleep (systematic review & meta-analysis, 2024).
NHS guidance on stress and support signposting.
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine & My Movement Medicine C.I.C.
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