Psychological Drivers of Social Media Addiction and How to Combat Doomscrolling
As the House of Lords reiterated its support for banning social media use by under-16s on Wednesday, and a landmark US case awarded £4.4 million in damages to a plaintiff from Meta and Google, UK Prime Minister Sir Keir Starmer has voiced fresh concerns about the addictive nature of social media for children. Speaking to reporters, Starmer stated: "The status quo isn't good enough. We need to do more to protect children. That's why we're consulting about issues such as banning social media for under-16s. I'm very keen that we do more on addictive features within social media."
Many individuals struggle with doomscrolling, a compulsive behavior of endlessly consuming negative news online. We consulted Alex Sharpe, an associate lecturer in psychology at the University of Chichester, who provided insight into why social media can be so addictive and suggested methods to break this harmful cycle.
1. Intolerance of Uncertainty
Alex Sharpe explains: "There's this really interesting theory called the 'intolerance of uncertainty', and it's the idea that as humans, we can't deal with not knowing something. This is particularly prevalent in today's society with vast information at our fingertips. We become desperate to find more information, engaging further with social media tools for up-to-date news. When current news is unavailable, people experience intolerance of uncertainty, driving behaviors like doomscrolling." Sharpe's doctoral research focuses specifically on this phenomenon.
2. Predisposed Bias Towards Negative Content
Sharpe notes: "We generally have a predisposed bias towards negative content, theorized as an evolutionary tendency for survival awareness. However, concerns exist that platforms exploit this bias by showing more negative content, capitalizing on our natural predisposition."
3. Dopamine Feedback Loop
Sharpe highlights: "My colleagues Benjamin Sharpe and Rylee Spooner investigated dopamine scrolling, where engagement with content triggers positive associations. For instance, receiving a like notification or watching an amusing video releases dopamine, a happy chemical in the brain. This reward draws users back to platforms as they seek that feeling again, reinforcing positive associations with social media apps."
4. The Algorithm
Sharpe emphasizes: "Social media sites have algorithms designed to maximize user retention. When someone engages with a post or video slightly longer, the algorithm identifies this content type as effective and promotes similar material. This increases the likelihood of further engagement, prolonging app usage."
5. Layout
The psychology lecturer adds: "Much engagement stems from platform layouts. Most social media features a scrolling mechanism with endless content, allowing hours of use without repetition. This novelty factor prevents boredom by constantly presenting brand-new content."
Practical Strategies to Escape the Endless Scrolling Cycle
Here are expert-recommended tips to combat social media addiction and doomscrolling:
Install App Timers
Sharpe recommends: "Put timers on social media apps on your phone to limit engagement duration. This creates a boundary to prevent excessive use."
Set Phone-Free Zones or Periods
Sharpe suggests: "Develop phone-free periods, such as during family dinners, or designate specific areas in the house where phone use is prohibited. This fosters mindful disconnection."
Engage in Mindfulness Activities
Sharpe advises: "Participate in mindfulness-based activities to distance yourself from global events and focus on personal calmness. Practice self-compassion by recognizing the value of stepping away. Experiencing boredom without a phone can enhance present-moment awareness."
Share Your Goals with Others
Sharpe recommends: "Inform close family or friends about screen time targets to increase accountability. External support can help maintain these goals effectively."
Experiment to Find What Works for You
Sharpe concludes: "Explore different options since everyone responds uniquely. Similar to addressing alcohol or smoking addiction, no single method works universally. Test various approaches to identify the most effective strategy for your needs."
