We’ve all been there – grabbing our phone for a “quick scroll” and suddenly realising an hour (or three) has vanished into the abyss. You close the app, blink at the real world, and feel… exhausted? Mentally foggy? Low-key miserable? You’re not alone.
Welcome to the wonderful world of doomscrolling and algorithm-driven engagement, where your attention is currency, and your well-being is collateral damage. Let’s break down why excessive social media use drains your energy, messes with your head, and, most importantly, how you can fix it.
The Science Behind the Scroll Fatigue
Cognitive Overload: Your Brain on Social Media
Your brain isn’t built to process an endless stream of information. Every time you swipe, tap, and scroll, your brain is bombarded with new content: news headlines, memes, outrage, hot takes, ads, cat videos, self-improvement reels – you name it. It’s like forcing your mind to binge a thousand mini-TV episodes in rapid succession.
Research published in Nature Communications (Firth et al., 2019) found that excessive smartphone use can lead to reduced grey matter in the prefrontal cortex – the part of the brain responsible for decision-making, impulse control, and emotional regulation. What does that translate to? Essentially, too much scrolling literally changes your brain, making it harder to focus, manage emotions, and resist the urge to check your phone again.
Emotional Fatigue: The Doomscrolling Effect
Let’s talk about doomscrolling – the tendency to binge-consume negative news and distressing content. Studies have shown that constantly engaging with bad news increases stress, anxiety, and even symptoms of depression. A study in Health Communication (2021) found that doomscrolling is directly linked to higher psychological distress.
It makes sense. When you’re repeatedly exposing yourself to content that triggers fear, anger, or sadness, your nervous system stays in a state of heightened alert. And when your body is stuck in fight-or-flight mode, exhaustion is inevitable.
The Algorithm Knows You Better Than You Do
Here’s the kicker: social media isn’t just passively showing you content – it’s actively curating it based on what will keep you scrolling the longest. The algorithm learns what triggers your emotions (hello, outrage and FOMO) and serves you more of it.
A Journal of Cyberpsychology (2020) study found that social media engagement is often driven by negative emotions because they generate higher interaction rates. The result? You get trapped in an endless cycle of consuming content that spikes your stress levels and keeps you hooked.
How to Stop Feeling Drained After Scrolling
Okay, so now that we know why social media makes you feel like you’ve run a mental marathon without moving, let’s get into the fix.
1. Get Intentional About Your Social Media Use
Scrolling aimlessly is like eating junk food when you’re not even hungry—it’s automatic and unsatisfying. Instead, set an intention before you open an app. Ask yourself:
- Why am I opening this?
- What do I want to get from this experience?
- How long am I actually staying on here?
Use screen time tracking tools like Apple Screen Time or Digital Wellbeing on Android to monitor and limit your usage.
2. Curate Your Feed Like It’s Your Personal Sanctuary
You have more control over your feed than you think. Start unfollowing accounts that make you feel anxious, inadequate, or just plain exhausted. Follow content that inspires, educates, or genuinely makes you happy. Think of your feed as a diet – consume what nourishes you, not what drains you.
3. Practise Mindful Engagement (AKA Social Media, but Make It Healthy)
Mindful engagement means using social media in a way that benefits your mental health rather than depleting it. Try:
- Active participation over passive scrolling (comment, share, create instead of just consuming)
- Engaging with positive and constructive content (hello, uplifting communities)
- Taking breaks (because your brain needs to breathe too)
A great way to do this is by scheduling “social media detox” hours, where you intentionally log off to refresh your mind.
4. Take Your Content Consumption Offline
Not everything needs to be digital. Read an actual book, have face-to-face conversations, go outside (yes, the sun still exists), or pick up a hobby that doesn’t involve a screen. Your brain will thank you.
For reading recommendations on digital well-being, check out “Digital Minimalism” by Cal Newport or “Stolen Focus” by Johann Hari.
5. Try SureSpace – A Community Built for Wellness
One of the biggest problems with mainstream social media is that it’s designed for engagement, not wellbeing. That’s what’s different SureSpace comes in.
SureSpace is a community-driven platform focused on wellness, creativity, and meaningful connections – not just endless scrolling. It gives users and creators a place to build their own safe space community. Instead of getting lost in an algorithmic black hole, SureSpace encourages intentional consumption, mindful engagement, and genuine well-being.
Join the movement for healthier digital engagement here.
6. Protect Your Mental Bandwidth Like It’s Gold
Your attention is valuable – don’t let social media slip it away. When you start feeling drained, stop and check in with yourself. Take control of your digital habits instead of letting them control you.
Final Thoughts: Be the Boss of Your Scroll
Social media isn’t inherently bad, but mindless, algorithm-driven engagement? That’s where the trouble starts. The key is balance. When you use social media with intention, curate your feed, and prioritise your mental well-being, you can reclaim your energy and focus.
And if you’re looking for a healthier way to stay connected, SureSpace is waiting for you. We’re here to help you scroll smarter, not harder.
