What may start innocently — checking the day’s news or browsing friends’ social media posts — quickly turns into an addiction. Instead of a reasonable screen time window, it becomes hours of what’s known as “doomscrolling” — the compulsive consumption of negative content online.

At first glance, it may seem like staying informed, but in reality, this habit often leaves us feeling drained, anxious, and dissatisfied. Research shows that doomscrolling increases psychological distress, reduces life satisfaction and mental well-being, and harms focus and work engagement. Yet many remain stuck in the habit — afraid of missing out or under the illusion that they’re in control.

So, what can break this vicious cycle of negativity?
A creative hobby.

Studies show that having a hobby after work improves well-being and reduces work-related stress. Creative activities, in particular, foster personal fulfillment, helping people develop new skills and strengthen emotional resilience.

If you’re looking for the perfect hobby, experts suggest choosing something that fully captures your attention and encourages deep focus. Research shows that such activities help people become immersed in the present moment, freeing the mind from negative thoughts and distractions.

How focus-oriented hobbies can help you escape the doomscrolling trap

1. They keep your hands and mind busy.
   Creative hobbies like knitting or painting induce a state of “flow,” making you lose track of time while being fully absorbed in the activity — an ideal antidote to endless scrolling.
2. They calm the mind.
   Repetitive, creative actions are often meditative and soothing. Crafting helps regulate emotions and relax the nervous system, counteracting the stress caused by doomscrolling.
3. They give a sense of achievement.
   Unlike the aimless nature of scrolling, hobbies produce tangible results — a finished painting, a knitted piece, or an embroidery project. This sense of accomplishment boosts psychological well-being and combats feelings of helplessness.
4. They reduce stress and anxiety.
   Just ten minutes of painting three times a week can lower stress levels and improve mood. Creative activities reduce cortisol — the stress hormone — promoting relaxation.
5. They foster belonging.
   Joining a community, online or in person, that shares your hobby promotes positive social interactions and a sense of connection — both strongly linked to improved mental health.

Choosing the right hobby

Start with something that excites you and feels manageable — painting, knitting, sewing, or crochet are great beginner options. Their soothing, repetitive motions bring calm and a sense of completion.

Tips to stay consistent:

• Start small: Spend 10–20 minutes on your hobby after work, avoiding phone use. Small wins build momentum.
• Set boundaries: Don’t check your phone while engaging in your hobby — it helps you stay fully present.
• Focus on the moment: Pay attention to colors, textures, and motions. If your mind drifts, gently bring it back.
• Join a community: Sharing the experience with others makes hobbies more enjoyable and fulfilling.

Remember: Quitting doomscrolling doesn’t mean abandoning social media entirely — it means setting healthy limits and replacing mindless scrolling with meaningful, creative engagement.

Choosing focus and creativity over negativity allows your brain to rest and rediscover the joy of using your hands to make something new.