Let’s be real — if you’ve opened your phone in the last 24 hours, odds are you’ve already been hit with at least three apocalyptic headlines and a conspiracy theory wrapped in a meme. From politics and climate panic to another Kardashian divorce, your brain is probably in a state of chronic fight-or-scroll.

Welcome to doomscrolling — the art of reading terrible news until your soul begs for mercy.

And according to new research, you’re not the only one spiraling. A study released by OnePlus on July 11 found that the average Brit doomscrolls for 96 minutes a day — that’s basically two days a month spent diving headfirst into the digital void. (Hope your serotonin is hanging in there.)

But before you toss your phone in a lake or move to a forest cabin, we’ve got a plan. Let’s talk about breaking the cycle and giving your nervous system the peace it’s been desperately begging for.

Step One: You Need a Palate Cleanser

Think of doomscrolling like the Hot Ones Challenge — your brain’s sweating from too much heat. Time to grab the milk.

Try watching literally anything that doesn’t involve global collapse. Comfort shows like Bob’s Burgers, New Girl, or even Real Housewives are basically emotional Febreze. Or put on that “unhinged dance break” playlist that turns your kitchen into Coachella.

Step Two: Change Your Algorithm, Save Your Sanity

Your feed is only as toxic as your clicks. Start interacting with more uplifting content — think puppies, pasta-making ASMR, or that random 70-year-old grandma on TikTok who reviews candles. As psychologist Sherry said, once you stop clicking on the chaos, your algorithm follows suit.

Step Three: Get Out of Your Head (and Into the World)

Try writing down three things you’re grateful for. No, seriously. A hot shower counts. So does that weirdly perfect oat milk latte.

Better yet? Go outside. Touch grass. Go on a Hot Girl Walk™, bring snacks, stare at the clouds. You’re a human being, not a robot built for headline consumption.

Step Four: Find Your People (And Maybe Your Purpose)

Text a friend. Hug your mom. Plan a low-stakes hangout with people who make you feel like life isn’t collapsing. Because connection is more healing than doomscrolling will ever be.

And if you’re feeling extra burnt out by the world’s problems, here’s a wild idea: actually do something. Join a cleanup. Volunteer. Recycle. Pet shelter. Local protests. The revolution will not be livestreamed — but it might be found at your local community center.

Step Five: Channel the Chaos

Feeling too much? Good. Use it. Paint. Write. Knit your rage into a scarf. Scream into a playlist. The best art comes from emotional overflow — and your Sunday scaries might just be your next masterpiece.

The Bottom Line?

You’re not weak for feeling overwhelmed. The world is literally doing the most right now. But you can create space for joy, for stillness, for absurd little moments that remind you why life is still kind of… gorgeous.

So stop scrolling. Start feeling. And maybe put your phone on “Do Not Disturb” for the next hour — your brain will thank you.