We have all been there. That moment when you realise you’ve wasted hours doing one thing – scrolling social media or watching endless stream of videos. Its a viral trend and is known as ‘doomscrolling’. Breaking free is hard.
Doomscrolling, or passively consuming endless negative news and social media while physically inactive, creates a vicious cycle. It overstimulates your brain with information and anxiety, while depriving your body of the movement and sensory input it needs to feel energized. This combination leaves you feeling mentally fatigued and physically sluggish, making it hard to engage with the day.
The 7-Step Reset: A Gentle Sequence for Mind and Body
Each step is designed to take approximately two minutes, making the entire reset achievable in under 15 minutes. The goal is gentle re-engagement, not instant perfection.
- The “Grounding Breath” (2 minutes): Still in bed, close your eyes. Place one hand on your chest, one on your belly. Take five slow, deep breaths, focusing on expanding your belly. Exhale slowly. This calms the nervous system and brings you into the present moment.
- Gentle Stretch & Reach (2 minutes): Slowly stretch your arms overhead, point and flex your toes, gently roll your neck. Invite movement back into your body without forcing it. Think cat-like stretches, not a full workout.
- Hydrate & Activate Light (2 minutes): Get out of bed and immediately drink a glass of water. Then, open your curtains or blinds. Exposing yourself to natural light helps signal to your brain that it’s daytime, kickstarting your circadian rhythm.
- Quick Face Wash & Body Shake (2 minutes): Splash cold water on your face. This provides a mild sensory shock that helps wake up your system. Then, do a quick “shake-out”—gently shake your limbs, hands, and feet for 30 seconds. You’ll start to feel different here!
- Small, Purposeful Task (2 minutes): Choose one very small, easy task that you can complete fully. Make your bed, put away one item, or tidy a small corner of a room. Completing a task, no matter how tiny, provides a sense of accomplishment and momentum.
- Nutrient Nudge (2 minutes): Grab a simple, small snack. An apple, a banana, or a handful of nuts. This provides your body with gentle energy without overwhelming your system. Avoid processed sugars which can lead to a crash.
Choose Your Next Action (2 minutes):
Instead of defaulting to your phone, consciously decide what you want to do next. Read a physical book, listen to music, go for a tiny walk, or start a task you’ve been putting off. This reclaims your agency over your time.