Doomscrolling often feels like a bad habit. In reality, it’s the result of systems designed for constant engagement. Infinite feeds, auto-play video, and real-time notifications keep content flowing and keep users scrolling.
The good news is that technology can also be used to interrupt that loop. With the right tools, you can reduce doomscrolling, manage screen time more intentionally, and avoid unnecessary data use without disconnecting altogether.
Here are some practical, tech-first tools that help.
Use the controls already built into your phone
Both Screen Time (iOS) and Digital Wellbeing (Android) are designed to track app usage and help users set limits. They show how much time is spent on each app and allow you to cap daily use or schedule downtime.
From a technical point of view, these tools reduce how often high-refresh apps are opened and limit background activity from social and news platforms. Fewer refresh cycles mean fewer opportunities to fall into endless scrolling and less passive data use.
Pair this with Focus modes or Do Not Disturb, which silence non-essential notifications based on time or activity. Notifications are one of the main triggers for doomscrolling, so reducing them significantly lowers the chances of opening apps on autopilot.
Apps that deliberately interrupt doomscrolling
Some tools work by adding friction, a pause between impulse and action.
Freedom is a cross-platform app that blocks selected apps and websites at scheduled times. It operates at the app and network level, meaning blocked platforms don’t load at all during focus periods. This prevents background data use and removes the option to scroll “just for a minute”.
Free vs paid: Freedom has a limited free version, but advanced scheduling and multiple device sync require a subscription (+/- R120 to R150 per month).
Forest takes a lighter approach by using timers and gamification. While you stay off distracting apps, a virtual tree grows. If you leave early, the session ends. It’s a simple system, but effective for turning idle scrolling time into short, focused blocks.
Free vs paid: Forest’s basic app is free on Android; iOS users pay a small one-time fee (+/- R20 to R40). Premium subscriptions unlock additional tree species, focus statistics, and cross-device syncing (+/- R80 per month).
Smarter ways to consume content
Reducing doomscrolling doesn’t require consuming less information; it requires consuming it more intentionally.
Pocket allows users to save articles and read them later, offline. By separating discovery from consumption, it removes algorithm-driven feeds and endless refresh loops. Once content is saved, it no longer uses data, making it a more efficient alternative to scrolling social timelines.
Free vs paid: Pocket is free for offline reading and basic organisation. Premium subscriptions (+/- R100 per month) add advanced search, permanent library storage, and custom tagging.
Audio tools offer a similar benefit. Podcasts and offline audio apps let users download content over Wi-Fi and listen later without screen use. Audio uses less data than video and avoids the visual cues that often lead to prolonged scrolling.
Awareness tools: a great start to controlling doomscrolling
Space focuses on usage awareness rather than strict limits. It provides insights into how often certain apps are opened and encourages users to notice patterns. While it doesn’t directly block scrolling, it helps make digital habits more visible, which can be a great start to reducing doomscrolling.
Free vs paid: Space offers basic tracking for free, but advanced features (detailed statistics, custom nudges) require a subscription (+/- R60 to R95 per month).
Why this matters for data use
Doomscrolling relies on data-heavy features like auto-play video, infinite scroll, and constant refresh. Using tech tools to limit or restructure these interactions reduces unnecessary data consumption, extends battery life, and makes time spent online more efficient.
You don’t need to disconnect to regain control. With the right tech tools, you can stay connected, just with fewer wasted scrolls, fewer wasted megabytes, and far more intention.
That’s smarter screen time, powered by smarter tech.
