Why doomscrolling hooks us — and how to break free

Doomscrolling — chances are, you’ve done it.

You open Instagram or TikTok, only to slip down a rabbit hole. Before you realize it, 45 minutes have vanished, swallowed by an endless (and applicably named) feed.

This consumption pattern isn’t accidental; it’s engineered into our engagement-optimized digital environments. That’s because our brains don’t really differentiate between substances and social media, explained Jane Flournoy, Ph.D., clinical director in Metropolitan State University of Denver’s Department of Human Services and Counseling.

“Digital addiction is essentially a maladaptive attempt to meet an unmet need,” she said. “It creates a rewarding experience by providing a sense of control and cooperation in an artificial reality, which is especially appealing for people who may lack these feelings in daily life.”

In our pursuit of connection — an innate human need — technology provides immediacy. Paradoxically, however, it also can increase isolation. Flournoy noted British journalist Johann Hari, who investigated the epidemic of modern loneliness and its profound social shift in his book “Lost Connections.”

“As humans, we’ve historically thrived in tight-knit communities, yet today many of us have zero close friends or those who are online-only,” Flournoy said, citing findings from the 2018 BBC Loneliness Experiment. The Covid-19 pandemic only amplified these already-accelerating trends, driving people deeper into digital spaces as physical distancing became the norm.

Implications are severe. Elevated levels of cortisol, the body’s stress hormone, are linked to social disconnection. And the amount of it our brains are producing is akin to being physically attacked, Flournoy noted.

Similarly, whether a person is scrolling through social media or immersed in gaming, each notification or achievement triggers the release of dopamine, a neurotransmitter central to the brain’s reward system. Every like, share or Snap delivers us a dopamine microdose. And though the magnitude may differ, the physiological process is the same, whether it’s a sandwich, sex or our screens.

“Tolerance builds quickly, requiring progressively more engagement to achieve the same dopamine response,” Flournoy said.

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‘All you need to do is swipe’

Graduate student Kendrick Sheehan, who studied Behavioral Addiction at MSU Denver and was in Flournoy’s class last semester, described his research into video-game addiction, highlighting how digital platforms exploit psychological vulnerabilities.

“Games and online media are trillion-dollar industries vying aggressively for our attention,” he said. “The products they create intentionally minimize barriers to entry, making it effortless to consume endlessly. Think of TikTok or YouTube Shorts — all you need to do is swipe.”

Sheehan’s interest in behavioral addiction also stemmed from personal experience. “This was actually a trap I fell into myself,” he admitted. “It became clear that gaming was a way to avoid real-world anxieties. You have these online friendships and connections, but they insulate you from the actual emotional risks of real interactions.”

Digital platforms further compound issues through echo chambers: algorithmically curated worlds where users primarily encounter reinforcing viewpoints. This dynamic is especially rewarding and affirming from a social-interaction standpoint, Flournoy said. Yet she warned of the detachment and lack of accountability online conversations foster, making interactions often “dehumanizing.” Particularly vulnerable are neurodiverse people, who may already face challenges with attention, memory and sleep — all further disrupted by screen use.

So in an increasingly unavoidable digital landscape, what can we do?

Breaking free

Awareness is a critical first step. Devices themselves often offer built-in tools to monitor and manage time spent online, helping users set limits and maintain mindfulness.

“Check your daily screen time,” Sheehan said. “If it’s shockingly high, ask yourself what purpose that usage is serving. Is it genuine entertainment, or is there something you’re wanting to avoid?”

Flournoy further stressed the importance of developing healthy coping mechanisms, especially social skills. Support groups specifically for digital addictions, often conducted in communal settings, are increasingly common, underscoring shared experiences and community-building as paths to recovery.

“Engaging in organized activities, sports or face-to-face groups can foster organic connections,” she added.

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Sheehan and Flournoy emphasized the importance of addressing the underlying emotional needs driving digital addiction. To simply strip someone of their primary coping mechanism without providing structured alternatives can be counterproductive, not to mention unpleasant.

“As counselors, we need to understand the purpose behind addictive behaviors and support individuals in developing healthier strategies,” Flournoy said.

Ultimately, addressing digital addiction isn’t about vilifying technology but rather concerns fostering a more intentional, balanced relationship with it. As Sheehan put it, “Unlike substance addictions, the goal isn’t necessarily abstinence; it’s moderation and understanding the role technology plays in your life.”

By recognizing traps and vulnerabilities, the intent is to reclaim control of our devices and harness a moment to genuinely enrich our lives, rather than consuming technology until it consumes us.

Learn more about about MSU Denver’s master’s program in Addiction’s Counseling through the Department of Human Services and Counseling.