How to Regulate After Doomscrolling

We’ve all been there. You’re just “checking one thing” and next thing you know, it’s two hours later and you’ve absorbed more chaos into your life.

The answer isn’t pretending we’ll never scroll again. That’s not realistic. But we can be kind to ourselves afterward.

Here are some cozy, grounding ways I like to regulate and reset after I catch myself scrolling for a bit too long.

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📓 Journal Your Day

It’s easy to forget anything good happened after a scroll spiral. I like to jot down one or two nice things from the day so my phone or computer doesn’t take over the whole picture.

If anything came up that felt heavy, I write that down too. Just to clear a little space in my head and be more present.

✅ Make a Check List

Doomscrolling can leave you feeling powerless and making a checklist can help! I write down what’s out of my control in one column and what I can do in the other.

Sometimes it’s literally something small, like “drink water” or “put on socks.” But it gives me my power back, little by little.

🌿 Take Some Time Alone

Before you rub a little negative energy off on the people we love, give yourself a little buffer by reflecting for a bit and decompressing.

I like to remind myself that not everything I just saw belongs to me. Some feelings are borrowed and I don’t have to keep them or become them.

💃 Move Your Body

Dance, stretch, pace your living room in fuzzy socks. It’s not about a workout. It’s about shaking off the tension and letting your body process what your brain is holding.

There’s a handful of cool dancing games for the Switch that get me moving. Even two minutes makes a difference.

See some of my cozy gaming item recommendations here

🍵 Make Yourself Something Warm

It could be tea, or soup or cocoa... Whatever signals to your body that you’re safe and loved.

When I wrap my hands around a warm mug it’s almost like telling my nervous system “you’re okay, you’re safe.” Sometimes it really is that simple.

🎮 Try a Brain-Off Hobby

If you need to distract yourself, go for something immersive like a cozy game. If you need to slow down and process, pick something simple like color-by-number.

And there’s no pressure to be creative with these types of hobbies. They’re here to let us breathe and feel free.

Find some of my favorite cozy hobby items here

📺 Comfort Media Time

There are certain shows and creators that feel like a hug. When I catch myself scrolling too much I go back to them for comfort.

There’s also something magical about re-watching something you already love and letting the familiarity calm you back down.

🛏️ Make Your Bed Extra Cozy

I just fluff the pillows, straighten the blanket, and switch into pajamas that feel soft and cozy.

Its also a great moment for reading and lighting a near by candle. These moments totally give me safety and comfort when its needed before bed.

Check out some of my bedroom essentials here

If doomscrolling sneaks up on you again (and it probably will), remember a couple things from this list to try.

We’re allowed to feel, but we’re also allowed to protect our peace.

There’s no shame in needing a reset. You’re doing your best, and that’s more than enough.

Kennedy ☕🧸📱