Throughout the turbulent atmosphere of the Trump administration, maintaining a connection to the constant barrage of headlines became overwhelming while working at a prominent news channel. The daily onslaught of alarming events made it challenging to separate work life from personal downtime. Even after returning home, scrolling through social media feeds became a ritual I couldn’t escape, often leading to sleepless nights filled with updates and reactions to presidential announcements.

Too frequently, I ended up lying awake late into the night, consuming social media commentary surrounding the news, only to begin another exhausting cycle within hours. I realized the need to establish boundaries during my private hours, a process facilitated by the nonstop exposure I had during work hours. However, having since stepped away from political media, I find myself slipping back into familiar, unhealthy habits as the global stage becomes riddled with crises ranging from political unrest to environmental catastrophes and ongoing conflicts.

Aware of the detrimental impact of incessantly engaging with distressing news on mental well-being, steps to address this compulsive habit have become imperative. Exploring various applications for improved regulation and distraction offers some respite from these tendencies.

For a Balanced News Intake: Apple News (or Google News)

While expert commentary can be illuminating, it’s easy to get trapped in an endless loop of responses and posts. If the aim is to minimize constant scrolling while still staying informed, changing the source of news can be effective. Utilizing a dedicated news application rather than social media platforms like X or Threads, which present a mix of headlines and overwhelming responses, can provide a more streamlined experience.

Personally, Apple News ($12.99/month with a one-month free trial) has been advantageous. It allows for personalized news feeds based on preferred publishers, enabling a quick glance at the day’s highlights, with the option to read additional articles without diving into a never-ending series of discussions.

Apple News stands out compared to alternatives like Flipboard because it offers a curated, concise overview of current events and trending topics, avoiding the pitfall of excessive options that can lead to hours of distraction.

Use Apple News for:

• Checking daily headlines

• Diving deeper into articles from credible sources

• Identifying trending stories featured prominently

• Accessing typically paywalled content with an Apple News+ subscription

• Customizing what you wish to view and avoiding unwanted content

To Limit Screen Time: One Sec

Completely disconnecting from social media may not be feasible, leading to strategies aimed at minimizing screen time. The One Sec app provides practical solutions. It prompts a pause before accessing specific applications, encourages mindfulness practices, tracks usage statistics, and even offers functionality to restrict certain apps. One Sec operates for free on one application, or users can opt for a subscription at $19.99 annually for unlimited features.

Setting personal intention when attempting to access certain platforms has been beneficial. For instance, when trying to log into X, One Sec asks for a purpose behind the action—whether it’s to “stay informed” or “to ease insomnia.” This functionality encourages conscious reflection on whether accessing the app is genuinely necessary.

Use One Sec for:

• Reducing time spent on social media

• Obtaining data on digital consumption habits

• Fostering long-term practices to curb the urge to scroll

To Relax After Doomscrolling: Headspace

Doomscrolling poses two significant challenges. Firstly, it consumes valuable time, a concern addressed by the tools discussed above. Secondly, and more critically, it can adversely affect mental health. With social and digital media designed to incite anxiety and engagement, it is vital to find an antidote to these stresses.

The Headspace app ($69.99/year with a 14-day trial) is particularly effective for countering stress. It offers guided meditations, soothing sounds for sleep, mindfulness strategies, and an array of calming graphics designed to enhance relaxation. Regular use fosters significant improvements in mental clarity and stress management.

Use Headspace for:

• Tracking progress on anxiety and stress reduction

• Utilizing ambient soundscapes for better sleep

• Engaging in daily grounding exercises and meditative practices, sometimes within a group setting