I am writing this post because this was a nearly impossible habit for me to quit.
Is this you, too?
It’s 10:41 p.m. You’re tired.
Your phone is in your hand, and you know you should just close your eyes and drift off into that cozy, peaceful sleep.
But instead… you’re scrolling.
First, it’s Instagram reels. Then it’s TikToks.
Then suddenly you’re knee-deep in Reddit threads about conspiracy theories you didn’t even know existed.
And now it’s 1:17 a.m., your eyes hurt, your brain is buzzing, and you feel more anxious than you did all day.
That’s doomscrolling and it’s affecting way too many people at this point.
It’s when you know you should stop, but your thumb keeps going.
News, social media, videos, sad stories, world disasters, all while your brain is just trying to wind down.
I’ve been there more nights than I care to admit.
I hate doomscrolling because the next day always feels weird, groggy and I don’t wake up feeling fresh.
But it doesn’t have to be this way.
Here are 7 real, cozy, human ways to stop doomscrolling before bed, without judgment, without guilt.
Just gentle little changes that actually make a difference.
This post is also dedicated to my friend who I love with all my heart but wish she’d stop doomscrolling and sending me reels at 12:00 am.
This post contains affiliate links, meaning I may make a commission at no extra cost to you if you decide to click on a link and purchase something. Click here to read the full disclaimer.
1. Replace Your Night Scroll with a Night Ritual
I have a beautiful post here on how to create a cozy Studio Ghibli after work routine.
The habit of scrolling usually fills a void, boredom, loneliness, overstimulation.
So instead of just trying to stop, replace it with a soft, predictable ritual your brain will love.
Try making a warm cup of chamomile tea in your favorite mug, lighting a lavender-scented candle (this one smells like actual peace), and reading one chapter of a gentle fiction book like The Midnight Library.
Or do a skincare routine, slowly.
Dab on your moisturizer like you’re in a movie montage. Braid your hair loosely. Turn it into a moment.
You’re not “quitting scrolling,” you’re choosing comfort instead.
2. Keep Your Phone Away from the Bed (Seriously)
This one sounds simple, but it’s magic.
If your phone is even within arm’s reach, your brain knows it’s there. And your hand will reach for it on autopilot.
Charge your phone across the room — or better, in another room. You can grab a pretty charging station (here’s one that also holds your watch and AirPods) and create a new spot that signals “I’m done for the day.”
Worried about alarms?
Get a cute analog alarm clock instead (this one has soft lighting and doesn’t buzz like a fire drill).
It might feel awkward for a few nights, but I promise, your sleep will thank you.
3. Give Yourself a “Last Scroll” Time
Instead of vaguely thinking “I should sleep soon”, set a clear cutoff.
Like, “At 9:30, I’m done scrolling.”
Treat it like brushing your teeth.
It’s not optional. You do it, and then you’re done. If it helps, set a gentle reminder alarm titled “Time to log off 💛” with a calming chime.
Once you hit that time, go into wind-down mode: lamp on, comfy PJs, maybe even a weighted blanket (this one is perfect for anxious minds), and transition into your bedtime ritual.
It’s not about discipline. It’s about rhythm.
4. Download a Soft Screen App
If you’re not ready to quit your phone cold turkey at night, make it less stimulating.
There are apps like Loóna, Endel, and Tide that offer calming bedtime stories, ambient sounds, or dreamy visuals that lull you into rest — instead of anxiety.
You could even load up a cozy YouTube channel (like “The Cottage Fairy” or “Slow Living”) and let it play in the background while you sip your tea and stretch a little.
5. Create a Nighttime “Landing Page” for Your Brain
This one changed everything for me.
Instead of carrying your worries and to-dos into bed (which often leads to scrolling to “escape”), write it all down before you even think about laying down.
Grab a pretty journal or guided night journal (like this one that has prompts for winding down) and just brain-dump: what’s on your mind, what you’re worried about, what you’re grateful for.
End it with one sentence like:
“Tonight, I choose peace over panic.”
Let your mind land before your body does.
6. Romanticize Your Bedtime Setup
If your bed feels like an afterthought, scrolling becomes the entertainment.
But if your room feels like a cozy haven, you’ll want to be in it — not escape from it.
Try these:
- A soft, ambient salt lamp or fairy lights
- Fresh sheets with a floral print or soft linen
- A comfy throw pillow or reading pillow for propped-up book sessions
- A tiny tray with lip balm, hand cream, and your favorite scent roll-on
Let your room whisper: “You’re safe now.”
7. Use a “Wind-Down” Alarm with a Reward
Set a gentle alarm, not to wake up, but to start winding down.
When it goes off, you do something tiny but rewarding: a square of dark chocolate, a spritz of pillow mist, or 10 minutes of cozy journaling.
This rewires your brain to associate “time to stop scrolling” with something good, not deprivation.
Stack this with other habits over time and it’ll become your favorite part of the day.
Final Thoughts
Doomscrolling doesn’t make you weak or lazy. But it does hamper your focus and general mood the next morning.
I get it, you’re tired, your brain’s overstimulated, and the digital world never ends.
But sleep?
Sleep is sacred. It’s healing. It’s where tomorrow begins.
You deserve a bedtime routine that doesn’t end with anxiety or endless content. You deserve peace, softness, and space.
So tonight, maybe just tonight, put your phone down.
Light a candle. Wrap yourself in a soft blanket. And rest.
You’re allowed to.
