You can stay informed about a conflict without letting a phone decide when you see updates. Turn off non-essential alerts, choose a few reliable sources to check directly, and set boundaries around feeds and bedtime. Treat those boundaries as adjustable: the right routine is one that keeps you informed without taking over your day.
Build a deliberate way to check the news
Start by choosing a small number of reliable news sources that meet your needs. When you want an update, open those sources directly during check-in windows that fit your day, rather than relying on a social feed to surface news for you. The American Academy of Pediatrics recommends direct visits to news sites as one way to reduce doomscrolling; the European Commission also advises following reliable sources.
This is a practical choice, not a proven formula: the cited guidance does not establish that a particular schedule prevents anxiety or works best for everyone. Adjust the windows if they cause you to miss information you genuinely need, or if checking still crowds out sleep, work, study, or time with other people.
Direct check-ins versus social-feed monitoring
| Approach | Timing control | Recommendations and repeated posts | Choosing what you see |
|---|---|---|---|
| Scheduled visits to selected sources | You choose when to open the sites. | Less reliance on a recommendation feed as the route to updates. | Start with sources you selected for their reliability and relevance. |
| Social-feed-led monitoring | Updates can arrive whenever you open the feed or alerts appear. | Recommendations and repeated posts may keep surfacing conflict coverage. | Use available mute, unfollow, block, or “not interested” controls; options vary by platform. |
These are trade-offs, not results from a controlled comparison showing that one approach is better for every reader. If social feeds are useful to you, curate them rather than assuming you must leave them entirely.
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Turn off alerts that pull you back in
Disable non-essential breaking-news and social-media push alerts so you can choose when to engage. Keep safety-critical alerts enabled if you rely on them. The goal is not to avoid news, but to stop every notification from becoming an invitation to check.
Notification menus differ across operating systems, device versions, and apps. Use your phone’s notification settings to turn off alerts for specific apps or categories, and check the app’s own settings if it offers more granular controls. Samaritans links to guidance for Android and iPhone notification controls.
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Curate feeds that repeatedly expose you to distressing posts
Unfollow, mute, or block accounts and terms that repeatedly bring you content you do not need. When a platform offers “not interested” or a similar feed control, use it to signal what you would rather not see. Controls and labels vary by service, and not every platform offers the same options. The European Commission notes that large platforms may offer non-personalised feeds; do not assume that setting exists everywhere.
Muting particular topics does not mean you are indifferent to the people affected. It is a way to decide which accounts and posts are useful to you, rather than seeing every repeated or distressing update.
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Use screen-time limits as boundaries, not universal targets
A device-level limit can remind you to step away from overall phone use; an in-app limit can focus on a particular news or social app. Choose the scope that matches what you are trying to change, then treat the reminder as a cue to stop rather than a score you have failed if you override it.
| Control | Best fit | Trade-off |
|---|---|---|
| Device-level limit | You want a boundary across phone use or several apps. | It may cover more than conflict-related checking, depending on the device settings. |
| In-app limit | You want to constrain one news or social app. | It applies to that app, not necessarily other routes to the same content. |
The American Academy of Pediatrics’ September 15, 2026 guidance is aimed at young people aged 10–17 and says there is no exact recommended daily screen-time amount in its answer about doomscrolling. The Australian eSafety Commissioner likewise frames “too much” as individual. Neither supports a universal daily limit for following news. Consider the effects on sleep, mood, work or study, and relationships when choosing a boundary.
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Menu names and paths change with operating system, device, and app version. Samaritans links to instructions for Android Digital Wellbeing and iPhone Screen Time; use the current instructions for your device rather than expecting one set of taps to work everywhere.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Protect bedtime and make stopping easier
If you tend to check in bed, make the bedroom a phone-free zone or leave the phone in another room. A separate alarm clock or watch can help if you keep the phone close because you use its alarm; buying one is optional. The Mental Health Foundation recommends phone-free zones and suggests an alarm clock or watch as a workaround.
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Choose a stopping cue before you open the news: for example, finish at a set time, then make tea or take a short walk. Samaritans suggests a cup of tea or a short walk as a transition after scrolling. A concrete next activity can make putting the phone down easier than relying on a vague intention to stop soon.
Notice when checking is getting in the way
Repeated checking, scrolling longer than you intended, difficulty switching off, or feeling anxious or low after checking are useful signs to pause and adjust your routine. They are not a diagnosis. Michael S. Ziffra, MD, a psychiatrist at Northwestern Medicine, says of continuous news feeds: “There can sometimes be an addictive quality to it.”
If news use keeps affecting your mood, sleep, relationships, study, work, or other parts of daily life, talk with someone you trust or seek professional mental-health support. The European Commission recommends reaching out for support when online experiences affect wellbeing; Northwestern Medicine also advises seeking support if news use interferes with daily activities.
Quick Recap
Set up a calmer routine today
- Turn off non-essential breaking-news and social-media alerts; preserve any safety-critical alerts you need.
- Choose a few reliable sources and open them directly at check-in windows that suit your day.
- Mute or unfollow accounts and terms that repeatedly distress you, and use feed controls such as “not interested” where available.
- Set a device-level or in-app limit as a reminder, then stop at a cue you chose in advance.
- If bedtime checking is a problem, keep the phone outside the bedroom and use another alarm if needed.
- Reassess the routine if it makes you miss information you need or continues to interfere with daily life.
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