Spending hours each day scrolling social media can cause as much irritation as an overgrown lawn. But there’s a lot you can do to improve the experience.
2 min
We don’t always realise how many hours we’re spending on social media, racking up excessive screen time, and how it’s affecting us. Yet the act of online scrolling through news or other content that makes one feel sad, anxious, angry or worse, has become so common, it’s been given a name: doomscrolling .
Even if you’re not ready to delete your social media apps, you can take control of how you use them. Instead of simply letting yourself track catastrophes on X, feel FOMO while watching your friends hang out without you on Instagram, compare your bodies to those of dancing TikTokers, or feel professional jealousy toward former co-workers on LinkedIn, try these tips.
Michelle Mouhtis, a licensed therapist and social worker based in Red Bank, N.J., who specialises in counselling millennials, says passive scrolling can quickly land you in a “compare and despair” trap.
Her advice: Be more deliberate with your content consumption. Rather than doomscrolling to avoid emotions, or put off sleep, devote screen time to learning a new skill via YouTube, more information about a topic you care about or connecting with a new community.
Carefully consider how the accounts you follow affect you. If the content you’re seeing triggers envy or a sense that you don’t measure up, know that most social media apps allow you to mute people and certain topics, stopping them from appearing entirely or a lot less frequently. You don’t even have to unfriend someone to avoid their content.
Get familiar with your phone’s “Screen Time” features. Most phones will provide data on how you use them, including the number of times you pick them up each day. Both Apple and Android users can set limits on your screen time for specific apps in the settings.
Although you can override the prompt that pulls the plug and keep scrolling, Mouhtis said the alert still helps. “Having that added step, where you have to manually allow another 15 minutes slows you down.”
Just because you’ve downloaded an app once, doesn’t mean it has to be on your home screen forever. If you find that using any given app at specific times of the year (like the holidays) triggers unhealthy thought loops, delete it from your phone. You can always download it again.
For apps you decide to keep, Mouhtis recommends turning notifications off. Your “likes” will still be there even if you aren’t notified of them in real time. You can also turn off all notifications by using the “Do Not Disturb” function.
Much of social media engagement—Instagram “likes,” LinkedIn shares and the ping of a DM notification—cause our brains to produce dopamine. The chemical is associated with temporary bursts of pleasure, says Mouhtis, unlike serotonin, which is linked to longer-lasting feelings of happiness.
To avoid the chase of that high, take on things that make it physically impossible to scroll. Offline activities like cooking, crocheting, biking and rollerblading suit this purpose, but even an episode of a TV show, Mouhtis points out, ends eventually, unlike your TikTok or Instagram feeds’ infinite scroll.
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Meta is betting on a human-first AI future, but growing legal battles and declining public trust are putting Mark Zuckerberg’s vision to the test.
3 min
“Call us optimists. Call us dreamers. Call us whatever the hell you want, but we’re betting on people, and we like those odds. The future is for everyone.”
That ad copy is from the voice-over of a July Meta Platforms META -3.38%.
spot that’s been part of a public-relations blitz to position Meta as the humanist AI company. The message was undercut by the ad’s inclusion of David Bowie’s “Five Years,” a brooding 1972 song about an impending apocalypse. But this week CEO Mark Zuckerberg left no ambiguity, publishing a 6,500-word manifesto—about 10 times the length of this newsletter—with a title that echoed the ad: “The Future is for Everyone.”
That seems to be Meta’s new tagline. In light of sinking public opinion and the company’s thousands of lawsuits from states, school districts, parents, and users, Meta’s public relations have been defensive. This push represents a return to offense, with a chance to distinguish Meta’s approach to AI from other labs like OpenAI, Anthropic, or SpaceX SPCX +9.65%.
“It is surprising that the discourse from many developing AI is so filled with doom,” Zuckerberg wrote. “I do not understand why anyone who believes that AI will eliminate most jobs and much of humanity’s relevance would rush to build that future.”
Zuckerberg frames what sort of future we build with AI as the central issue of our time. “We believe that delivering superintelligence to everyone is the way to answer this question,” he says. “This has the potential to begin a new era of personal empowerment where individuals can use this powerful new capability to reach their full potential, pursue their interests, and improve their lives and the world more than ever before.”
The flood of words belies the situation on the ground in mid-2026. Americans, at least, have a love-hate affair with social media. A November Pew Research Center poll reported that 71% of U.S. adults used Facebook, and 51% used Instagram. Worldwide, 3.6 billion people use at least one Meta app every day.
But in a Reuters/Ipsos poll conducted in July and August, 61% of respondents said they wanted more government oversight of social media, and two-thirds supported laws to keep children under 16 years old off the platforms. When it comes to Meta in particular, in the 2026 Axios Harris 100, an annual poll about corporate reputation, Meta placed 96th out of 100. It’s only above two other social media companies, Chinese ultracheap retailer Temu, and Spirit Airlines, a defunct air carrier. Regarding ethics, Meta came in last, and it was only ahead of TikTok in trust.
The steady drip of headlines in the teen social media trials isn’t helping. Last week, Meta lost a judgment in New Mexico state court that raised their liability in that relatively small jurisdiction to nearly $1 billion dollars. On Wednesday, jury selection began for a federal case with four states suing Meta over addictive product design, and false marketing that said its platforms were safe for teenagers. In July, Meta claimed that the states are asking for a total of $1.4 trillion in damages, in addition to design changes in the apps. This is part of a multidistrict litigation, where thousands of federal trials with social media defendants are coordinated in Judge Yvonne Gonzalez Rogers’ district courthouse in Oakland, Calif.
There is a separate such group of thousands of cases in California state court, mostly with individual plaintiffs. The steady drip of bad headlines from the courts will continue unless Meta decides to settle en masse.
Meanwhile, in the second quarter, Meta booked “$2.40 billion of charges related to legal proceedings,” according to its quarterly filing. That may be just the beginning.
Zuckerberg spent 6,500 words getting his utopian message out, but I can sum it up in two: Trust us. The evidence is that Meta has a long way to go to win back that trust.
