The secret to helping Gen Z escape the spiral of negative news on social networks
In an era of social media overload, Gen Z can easily fall into a spiral of negative news that causes stress and anxiety. However, many young people have found ways to balance and escape this habit.
According to a survey by Payless Power, 64% of Americans admit to being pessimistic, of which 43% experience this feeling daily. Notably, Gen Z is the most susceptible generation, with 81% saying they often see things in a negative light.
A big part of this is down to social media algorithms, which are designed to keep users engaged for as long as possible. With just a tap on an app, you can mindlessly scroll through a series of videos and news stories. A clip of a terrible event is quickly followed by another, drawing viewers into an endless cycle. As a result, instead of feeling informed, many people fall into a state of anxiety and fear about the state of the world.
The impact goes beyond just mood. Nearly half of users say they have trouble concentrating, 13% admit to having to make important decisions while staring at a screen, and only 49% feel satisfied with their mental health.
A 2024 study published in the journal Computers in Human Behavior Reports in Iran and the United States also found that constant exposure to negative news was strongly associated with existential anxiety. From mass shootings, terrorism, war, and corruption, these reports gradually formed a gloomy view of human nature, and this was observed in two very different cultures.
But the cycle isn’t unbreakable. Many Gen Zers have found ways to control themselves by setting digital boundaries and using reminders to stop the mindless scrolling. Here are three strategies anyone can use to regain balance.
1. Use timers and app blockers
According to data from the Exploding Topics platform, the average American spends around 7 hours a day looking at screens, while Gen Z is even approaching 9 hours. This is an alarming level of dependence, and one of the most effective ways to control it is to take advantage of time-limiting tools.
There are several simple but practical ways to apply:
- Enable the built-in time management feature in the settings of most smartphones.
- Set up timers right within social media apps, where many platforms already offer tools to track and limit usage.
- Test out third-party apps that let you block apps, schedule breaks, or create “screen-free focus” spaces.
A 2023 study evaluated 13 mobile apps that specifically targeted at reducing excessive phone use. The results showed that these tools did indeed help limit screen time while improving users’ focus and productivity.
Features like habit tracking, goal setting, grayscale display, and app limits all have a positive impact, helping to transform your phone from a “time trap” into a more useful tool.
2. Ask yourself procrastination questions or remind yourself
Whenever you feel the urge to pick up your phone or open a distracting app, stop and ask yourself, “Why am I opening this app right now?” That brief moment of self-reflection is enough to break the automatic response loop, helping you become more conscious and choose activities with purpose.
Research published in 2022 found that simple reminder strategies like turning off notifications, switching the screen to grayscale mode, or adding reminders to pause can significantly reduce excessive phone use. These measures not only reduce screen time but also improve sleep quality.
Some helpful self-reminding questions to try:
- Why am I reaching for my phone right now?
- Will this help me achieve my goals?
- Can I do something more efficiently?
- Does this need to be done now, or can it wait?
Over time, these small pauses will develop self-control, curbing mindless scrolling. Instead of giving in to your immediate desires, ask yourself, “What do I really want in the long run?”
Whether it’s a career goal, becoming a better version of yourself, or simply bringing joy to a loved one, this moment of choice will refocus your attention on the positive, rather than continuing to fall into the negative news cycle.
3. Delete “addictive” apps to regain balance
When social media starts to take up too much of your time and energy, the simplest yet most effective solution is to take a break. Deleting or uninstalling the most addictive apps from your phone, even locking them with a complex password, can act as a “digital detox” to help you break free from the endless scrolling cycle.
A 2024 study published in the online medical journal Cureus found that most participants found quitting their screen time less painful than they expected. On the contrary, many experienced a sense of relief and comfort, and even enjoyed life more after getting away from screens.
Of course, it’s not easy for everyone. A few may experience loneliness or boredom in the beginning. But most succeed by managing their time wisely and adjusting their habits gradually.
The study also recommends small but helpful steps like setting realistic time limits, turning off notifications, logging out or temporarily uninstalling apps to reduce temptation.
These intentional actions help break the compulsive checking habit and restore balance to our digital lives. Because while constant web surfing can easily make us lose the joy of living, proactively creating “digital silence” opens up opportunities to truly enjoy and connect with life beyond the screen./.
