You tell your teen to “just put the phone down for a minute.”  But five minutes turns into thirty. Then an hour. They never intended to scroll that long—but once they start, it’s hard to stop. 

More and more parents are noticing this pattern, and it has a name: doom scrolling. 

Doom scrolling is the habit of endlessly consuming videos, social media posts, and online content without realizing how much time has passed. While it may seem harmless, research and growing concerns from health experts suggest it can affect sleep, mental health, focus, and overall well-being. 

A recent advisor from the U.S Surgeon General highlighted concerns about screen use among children and teens, including disrupted sleep, impacts on mental health, and challenges to healthy development.  

So how do you know when normal screen time has turned into something more concerning? And more importantly, what can you do about it as a parent? 

Understanding doom scrolling can help you recognize the warning signs early and equip your teen to build healthier digital habits that support long-term well-being. 

What Is Doom Scrolling? 

Doom scrolling is the habit of continuously consuming online content without a clear stopping point. A teen may open an app to watch one video or check one notification, only to find themselves scrolling far longer than intended. Endless feeds and personalized recommendations are designed to keep users engaged. The issue isn’t just what teens are watching, but when scrolling becomes automatic, excessive, and difficult to stop. 

Warning Signs Parents Should Watch For 

Not every teen who spends time online is doom scrolling. However, there are several warning signs parents can watch for: 

• Frequently loses track of time online 
• Stays up late scrolling 
• Becomes irritated when asked to put devices away 
• Appears anxious or stressed after social media 
• Chooses screens over responsibilities or relationships 
• Continues scrolling even when they aren’t enjoying it

If several of these signs sound familiar, your teen may be developing unhealthy screen habits. 

Why Doom Scrolling Can Be Hard for Teens to Resist 

Doom scrolling isn’t simply a matter of willpower. 

Teens are still developing the skills that help with self-control, decision-making, and emotional regulation. At the same time, social media platforms are intentionally designed to capture attention through endless feeds, personalized recommendations, notifications, and other features that encourage users to keep scrolling. 

Add in the pressure to stay connected with friends and keep up with what’s happening online, and it’s easy to see why many teens lose track of time. That’s why helping teens build healthy digital habits is often more effective than simply telling them to “put the phone down.” 

For a deeper look at how social media shapes emotional health, identity, and behavior, you can read our guide on How Social Media Affects Teens. 

How Doom Scrolling Impacts Your Teen‘s Well-Being 

Sleep 

One of the first areas to suffer is sleep. Many teens intend to spend “just a few more minutes” on their phones before bed, only to keep scrolling long past their bedtime. Late-night screen use can make it harder to fall asleep, reduce sleep quality, and leave teens feeling tired the next day. 

Mental Health 

Constant exposure to negative news, social comparison, online drama, and emotionally charged content can leave teens feeling overwhelmed. Over time, excessive scrolling may contribute to increased stress, anxiety, and lower overall emotional well-being. 

Focus and Attention 

Doom scrolling trains the brain to expect constant stimulation. As a result, activities like reading, completing homework, spending time with family, or pursuing hobbies may feel less engaging than the endless stream of new content online. 

Relationships and Real-Life Connection 

Every hour spent scrolling is time not spent building relationships face-to-face. While technology can strengthen connections, excessive screen use can reduce meaningful conversations with family and friends and replace activities that support emotional health. 

Exposure to Harmful Content

Algorithms are designed to keep users engaged—not necessarily to protect their well-being. As teens scroll, they may encounter cyberbullying, misinformation, harmful trends, inappropriate content, or unrealistic comparisons that shape how they think about themselves and the world around them.  

Beyond the amount of time children spend online, parents should also understand the digital risks they may encounter while scrolling. Our guide, Teen Digital Safety: What Parents Need to Know, shares practical ways to help protect your teen online. 

A Parent’s Guide to Breaking the Doom Scrolling Cycle 

The goal isn’t to eliminate technology—it’s to help your teen build a healthy relationship with it. Here are five ways to encourage healthier digital habits: 

1. Start with Connection, Not Correction 

Before setting rules, start with curiosity. Ask what your teen enjoys online, how social media makes them feel, and whether they ever lose track of time while scrolling. When teens feel understood instead of judged, they’re more likely to open up. 

2. Create Screen-Free Routines 

Build regular screen-free times into your family’s day, such as during meals, before bedtime, in the car, or during family activities. Consistent boundaries create more opportunities for rest, conversation, and connection. 

3. Help Your Teen Recognize Triggers 

Many teens scroll when they’re bored, lonely, stressed, or overwhelmed. Helping them identify these moments can build self-awareness and encourage healthier ways to cope. 

4. Encourage Life Beyond the Screen 

Support activities that help your teen experience connection and purpose offline—whether that’s sports, reading, creative hobbies, volunteering, spending time outdoors, or being with family and friends. 

5. Model Healthy Screen Habits 

Teens notice how adults use technology. Putting your own phone away during conversations, meals, and family time demonstrates the healthy habits you hope they’ll develop. 

Connection Is More Powerful Than Control 

Technology isn’t going away, and the answer isn’t simply taking devices away. By staying engaged in your teen’s digital world, setting healthy boundaries, and keeping conversations open, you can help them develop a healthier relationship with technology—one that supports their mental, emotional, and social well-being. 

YES Parent Resources 

At YES, we believe parents are the No. 1 influence in a child’s life. That’s why we’ve created free resources designed to empower and equip you.

Motivational Moments

Short, powerful video clips created for teens on real issues like online safety, mental health, and substance use. Each video comes with a free discussion guide so you can spark meaningful conversations at home.