How to Break Free from Doomscrolling and Gooning

Feeling stuck in a cycle of doomscrolling and gooning is tough. You want to focus on important tasks, like studying for exams, but distractions pull you away. It can feel like an endless loop, but you can take control. Here are some practical steps to help you break free.

Understand the Problem

Doomscrolling means spending too much time on social media or news, often leading to negative feelings. Gooning often refers to getting lost in mindless activities, like watching videos or playing games. Both can derail your focus and hurt your productivity.

Set Clear Goals

Start with clear, small goals. Instead of saying, “I will study,” try, “I will study for 30 minutes.” This makes it easier to start.

Create a Schedule

Plan your day. Set specific times for studying and breaks. Stick to this schedule as closely as you can. Here’s a simple outline:

  • 9:00 AM - Study for 30 minutes
  • 9:30 AM - Take a 10-minute break
  • 9:40 AM - Study for 30 minutes
  • 10:10 AM - Take a break or do something fun for 20 minutes

Adjust the times to fit your needs.

Limit Distractions

Make your study space free from distractions. Put your phone in another room or use apps that block social media. You can also use a timer. Work for 25 minutes, then take a 5-minute break. This method is called the Pomodoro Technique.

Focus on One Task

When you study, focus on one subject at a time. If you start to daydream or feel the urge to doomscroll, take a deep breath and remind yourself of your goal.

Practice Mindfulness

Mindfulness helps you stay present. Spend a few minutes each day just focusing on your breath. This can reduce anxiety and help you refocus.

Celebrate Small Wins

Each time you complete a study session, celebrate it. This could be as simple as enjoying a treat or taking a short walk. Recognizing your progress keeps you motivated.

Seek Support

Talk to friends or family about your goals. They can help keep you accountable. You can also find online communities for support and encouragement.

Take Care of Yourself

Eat well, sleep enough, and exercise. These habits boost your mood and help you stay focused. When you feel good, it’s easier to concentrate.

Reflect on Your Progress

At the end of each day or week, take a moment to reflect. What worked? What didn’t? Adjust your plan as needed.

Conclusion

Breaking the cycle of doomscrolling and gooning takes time. Be patient with yourself. Use these steps to regain control and focus on what matters. You got this!