Reframing the habit of endlessly browsing depressing news, I've adopted these 7 new practices - and my life now feels dramatically transformed

In an era where digital consumption has become the norm, one individual embarked on a journey to reclaim their daily life. Christward Conrad, as stated in the editorial note of issue 3/2025 of Spielbox, published on spielbar.com, shares his experience of replacing doom-scrolling with a series of simple, mindful habits.

Cooking something simple has become a daily ritual for Conrad, providing a sense of accomplishment and a shift from consuming to creating. This small act of creation, he finds, brings a sense of satisfaction that the endless scrolling of digital feeds cannot.

Another habit that Conrad adopted is immersing himself in natural light during morning walks. Exposure to this light helps regulate circadian rhythms, improving sleep and mood. Morning walks, he discovered, can lead to less reactivity, increased wakefulness, and surprising creativity.

Conrad also replaced doom-scrolling with genuine connection, swapping endless feeds for richer conversations and more closeness. Reaching out to one person a day, he found, fosters real connection, as opposed to the voyeuristic nature of scrolling.

To combat habitual behaviors like automatic scrolling, Conrad practices "micro-meditations". These brief moments of mindfulness, he explains, have helped disrupt his phone dependence, leading to less reactivity and a more present mind.

To improve sleep quality, Conrad set a cutoff time at night for phone usage. This simple change resulted in faster falling asleep and increased energy upon waking. He also bought a cheap alarm clock to avoid using his phone as an alarm, further helping in breaking the night-time scrolling habit.

Conrad also found that reading a few pages of an actual book instead of scrolling can improve focus and memory. Reading, he reflects, results in finishing books again and reflecting on ideas instead of doom-cycling through anxiety.

The practice of attentional control, such as jotting down three things noticed each day, can lower stress and increase well-being. Conrad calls this practice "attentional control", and he believes that it has reshaped how he experiences life.

Immersing oneself in one train of thought, as opposed to digesting hundreds of half-thoughts online, can lead to increased focus and memory. Conrad's life has significantly changed as a result of replacing doom-scrolling with these seven habits. He engages in small acts such as walking, reading, connecting, cooking, meditating, and resting, which have collectively shifted his experience of daily life, making him feel more present and alive.

Conrad challenges readers to replace one doom-scroll session with one of the listed habits, and observe the difference it makes over a few weeks. By adopting these simple, mindful habits, one can potentially experience a transformation in their daily life, just as Conrad did.

Reframing the habit of endlessly browsing depressing news, I've adopted these 7 new practices - and my life now feels dramatically transformed