You can keep up with a conflict without leaving your phone’s news feed open all day. Turn off non-essential alerts, choose a few reliable sources to check directly, and set a stopping point that fits your routine. These boundaries are adjustable: they should help you stay informed, not prevent you from seeing information you genuinely need.
Why conflict coverage can turn into doomscrolling
Breaking-news alerts and social feeds can bring updates to you throughout the day, while recommendation systems may serve more posts on the same subject. The result can be repeated checking or a longer session than you intended. Northwestern Medicine psychiatrist Michael S. Ziffra, MD, says continuous news feeds can have “an addictive quality to it.” That is a description of a possible experience, not a diagnosis.
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You may also have a good reason to monitor events closely—for example, if people you care about are in the affected area. The aim is not to disengage by default; it is to choose when and where you get updates, and to notice whether the routine is helping or wearing you down.
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| Approach | Control over timing | Exposure to recommendations and repeated posts | Tailoring sources |
|---|---|---|---|
| Scheduled visits to selected sources | You decide when to open them. | Going directly to a source’s website can avoid using a recommendation feed as your default news front door. | You choose which reliable sources to check. |
| Social-feed-led monitoring | Alerts and an open-ended feed can prompt checks outside your chosen times. | A feed may include recommendations and repeated posts; available controls vary by platform. | You can unfollow, mute, block, or use “not interested” controls where available. |
These are practical trade-offs, not a guarantee that one approach is better for everyone. The guidance reviewed does not establish that a particular check-in schedule prevents anxiety or ensures wellbeing. If you need frequent updates, you can still make the routine more intentional—for instance, by choosing sources and disabling alerts that do not serve a safety or practical need.
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Set up a calmer news routine today
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Switch off non-essential push alerts
In your phone’s notification settings or an app’s settings, disable breaking-news and social-media alerts that tend to pull you into checking. Keep safety-critical alerts you rely on. The exact controls vary by phone, operating-system version, and app; Samaritans links to current Android and iPhone notification guidance at its practical doomscrolling tips.
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Pick a small number of reliable sources
Choose outlets or organizations you trust for the updates you need, then open their sites or apps during check-in windows you select. Going directly to a source can help avoid drifting through a recommendation feed. You can adjust the windows if your responsibilities or the situation change; no single frequency is established as right for everyone.
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Curate the feed you still use
Unfollow, mute, or block accounts and terms that repeatedly lead to distressing or unhelpful exposure. Use “not interested” or similar feed controls where available. The European Commission notes that non-personalised feeds are an option on large platforms, but this control is not available on every service. Platform settings and labels differ, so look for controls in the app you use.
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Choose a stopping cue and add a limit if useful
A device-level screen-time limit can remind you about use across the phone or selected apps, depending on the operating system. An in-app limit may suit you if you want to constrain one particular service. Either can be overridden on some devices or apps, and a reminder is not a hard boundary unless you choose to stop. Guidance supports using limits but does not establish that device-level or in-app limits are more effective in a controlled comparison. When your chosen window ends, put the phone down and switch to a preselected activity; Samaritans suggests a simple transition such as making a cup of tea or taking a short walk.
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Make bedtime less reachable
If checking at night is affecting sleep, keep the phone and news apps outside the bedroom or create a phone-free bedtime routine. A basic physical alarm clock is an optional way to avoid keeping the phone beside you just for its alarm; it is not a necessary purchase. Mental Health Foundation guidance also suggests a phone-free zone and notes an alarm clock or watch as possible alternatives.
Choose a screen-time boundary that fits your life
There is no universal daily number of minutes that this article can prescribe for following the news. The American Academy of Pediatrics’ answer to a reader asking how long to use a phone is teen-focused: it says there is no exact recommended daily screen-time amount in that guidance. The Australian eSafety Commissioner likewise advises considering how screen use affects the individual rather than treating one duration as right for everyone.
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Instead of judging the routine by minutes alone, notice whether it is affecting sleep, mood, work or study, or relationships. A limit can be a useful prompt to pause, but it is only one part of a routine: consider whether the alerts, sources, and time of day you chose are working for you.
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Notice when to adjust or ask for support
Consider changing the routine if you repeatedly check without meaning to, scroll longer than planned, feel anxious or low after checking, or find it difficult to switch off. Also reassess if the boundaries make you miss information you actually need; you can refine the sources or check-in times rather than abandoning boundaries altogether.
If online experiences are affecting your mood, sleep, relationships, or daily life, the European Commission advises talking with someone you trust or seeking professional mental-health support. This is practical support, not a sign that you have failed to manage your phone.
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