Doom-Scrolling – top tips from the safeguarding team

Dear Parents and Guardians,

As we head into the Christmas break, many teens look forward to relaxing, socialising, and catching up on their favourite online content. But with extra free time often comes extra screen time – and one growing concern for young people is doom-scrolling.

Doom-scrolling refers to the habit of endlessly scrolling through negative or emotionally intense content, which can affect a teen’s mental health, sleep, and stress levels. During the holidays, when routines relax and devices are used more frequently, it’s important to stay aware of this behaviour and support healthy habits.

You may have seen in the news last week that Australia’s parliament have approved a ban on the use of social media for under 16 year olds (read here). One example of growing recognition of the impact of certain forms of social media on mental health in children.

Following on from the efforts from our peer supporters to reduce screen time for World Mental Health day earlier in the term, in addition to the Parents PSHE talk on Online safety (which can been viewed here), below are some key tips and information summarised to help assist you and your children to avoid the Christmas doom-scrolling trap!

Why Teens Are Especially Vulnerable

• More free time can quickly turn into long, unstructured hours online.
• Social pressures increase around the holidays, which can make negative content feel more intense.
• Algorithms often push emotionally loaded stories that keep users scrolling.
• Night time scrolling disrupts sleep, which can heighten anxiety and irritability.

Signs Your Teen May Be Doom-Scrolling

• Difficulty putting their phone down even when they want to
• Staying up late scrolling through news or social media
• Feeling unusually anxious, irritable, or sad after being online
• Frequently talking about negative stories or catastrophic events
• Decreased interest in offline activities they usually enjoy

Practical Tips for Parents Over the Holiday Break

1. Encourage Tech-Free Zones

Create simple boundaries, such as:

• No phones at the dinner table
• Charging devices outside the bedroom at night
• Tech-free family activities (games, baking, outdoor walks)

These help break the automatic scrolling habit.

2. Have an Open Conversation

Instead of restricting phone use suddenly, talk with your teen about:

• How certain content makes them feel
• What they notice about their screen habits
• Why negative news can be addictive – a curious, non-judgmental tone works best.

3. Model Healthy Digital Behaviour

Teens notice your habits, too. Demonstrating mindful device use, especially during family time, goes a long way.

4. Suggest Positive Alternatives

Help them fill downtime with activities that naturally pull them away from screens:

• Holiday crafting or baking
• Reading challenges
• Volunteering
• Sports or outdoor winter activities
• Planning festive get-togethers with friends or family

5. Check In on Social Media Feeds Together

If they’re open to it, explore:

• What accounts they follow
• Apps they spend the most time on
• Muting or unfollowing accounts that trigger stress
• Adding uplifting or interest-based content (art, sports, hobbies)

6. Prioritize Sleep

Teenagers need 8–10 hours of sleep, and doom-scrolling is a major sleep interrupter.
Ways to help:

• Encourage night time wind-down routines
• Use built-in screen-time or Focus Mode settings
• Make bedrooms low-tech zones

A Supportive Approach Works Best

The goal isn’t to eliminate screen time – it’s an important part of teens’ social world – but to help them build awareness and balance. Over the holidays, small adjustments can make a big difference in their mood, sleep, and overall wellbeing.

If you ever have concerns about your teen’s emotional health or screen habits, reach out to your child’s Housemaster/Housemistress in term time or ask your GP for other avenues of support and guidance.

I wish you all a wonderful Christmas break.

Yours,

Gary Bird 

Assistant Head (Safeguarding) and Designated Safeguarding Lead