During the first Trump presidency, I worked at a major news network and found it impossible to distance myself from the tumult of the daily news, which seemed to bring one major headline after another. Even when I got home at the end of the day, I found myself scrolling and scrolling my social media feeds, unable to disengage.
To help curb my habit before it gets out of control again, I've been turning to apps for regulation and distraction. Here are a few I've most found helpful.
To get just enough news: Apple News (or Google News)
Credit: Apple NewsI've been using Apple News ($12.99/month with a one-month free trial), which lets me customize the kinds of news I see and the publishers I read. I can open the app, glance at the headlines from these outlets, read an article if I want, and go about my day without getting sucked into a discourse hole.
Use Apple News for:
Reading reputable outlets when you want to dive deeper
Reading content that would typically be paywalled (Apple News+ only)
Curating what you want to see
To curb screen time: Steppin
Credit: SteppinBefore I found Steppin, I was using One Sec, which forces you to pause before opening designated apps, reminds you to do breathing exercises, tracks your time spent on those designated apps, and can even block certain ones. It's free to use for one app, or $19.99/year for unlimited apps. Ultimately, I like Steppin better because, in prompting you to enter in how many minutes of walking time you'd like to trade for app access, it provides that same mindful pause, plus other benefits, but if you only need the pause or don't get to walk much, this could be a good option for you.
Cutting down the time you spend scrolling
Building long-term habits that enable you to resist the urge to open an app and scroll
To calm down after doomscrolling: Headspace
Credit: HeadspaceFor this, I like Headspace ($69.99/year with a 14-day free trial). It houses meditations, sleep sounds, tips on mindfulness, and more, with simple and calming graphics. You do have to remind yourself to use it, but the app is easy enough to use and produces clear enough results that it quickly became a habit for me. The meditative exercises can be small—as short as three minutes—and can be accessed anywhere, which is why I favor Headspace over other de-stressing apps I've tried.
Monthly check-ins to track your progress on stress or anxiety (depending which you are focused on)
A daily offering of custom grounding exercises, meditations, focus sessions, and even music, some of which you participate in with a group, so you feel less alone
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