Digital life, doomscrolling and AI companions

Phones are how young adults work, date, keep up with friends and follow the news. They can be a lifeline. They can also pull you into hours of scrolling, comparison and bad news, and leave you more tired and anxious than before. Now AI chatbots add something new: an always-available "friend" or "therapist" in your pocket.

This guide looks at what the research says about social media and mental health, what doomscrolling does, how to use AI chatbots safely, and practical ways to take back your time and attention.

Signs your digital life is hurting you

You might notice that you:

• Reach for your phone without thinking, many times an hour
• Scroll late at night and sleep less as a result
• Feel worse about your body, job or life after time on social media
• Keep checking news even when it makes you anxious
• Feel restless or irritable when you cannot check your phone
• Spend less time with people face to face
• Talk to an AI chatbot more than to friends or family

Our social media and mental health quiz can help you see your own patterns.

What the research shows

Social media breaks

A study published in JAMA Network Open in late 2025 followed young adults aged 18 to 24 across the U.S. After two weeks of normal use, 295 people chose to cut back on social media for one week. During that week, on average:¹

• Depression symptoms fell by about 25%
• Anxiety fell by about 16%
• Insomnia (trouble sleeping) fell by about 15%
• Loneliness did not change in a clear way

Interestingly, total screen time did not go down during the break.¹ Because everyone who took the break chose to do so, and there was no comparison group, we cannot be sure the break caused the changes. Still, it hints that what you do on your phone may matter as much as how long you use it. Researchers, including those funded by the National Institute of Mental Health, are studying how social media use affects young people's risk of anxiety.⁶

Doomscrolling and news stress

Doomscrolling means scrolling through bad news for a long time, often late at night, even when it makes you feel worse. In the 2025 Stress in America survey, 69% of U.S. adults named the spread of false or misleading information as a major source of stress. Three in four said the nation's future was a significant source of stress.³ Staying informed matters, but constant updates rarely give you more control. They mostly keep your stress system switched on.

Connection online and off

Loneliness is common at this age. About 1 in 6 people worldwide are lonely, and rates among people aged 13 to 29 range from about 17% to 21%.⁴ Online chats can help you stay in touch, but WHO suggests simple steps like putting phones away during conversations to strengthen real connection.⁴ In a Harvard survey, about 1 in 3 people aged 18 to 25 reported loneliness.⁵ See our guide to loneliness and making friends as an adult.

AI chatbots and companions

Many people now talk to AI chatbots when they feel low, lonely or stuck. Some apps are built as "companions" or "AI friends." They can feel kind and always available. But in November 2025, the American Psychological Association issued a health advisory with clear cautions:²

• They are not therapy. Chatbots and wellness apps should not be used as a substitute for a qualified mental health provider. At most, they may support ongoing care. Tell your therapist or doctor if you use them.
• They can create unhealthy attachment. Chatbots can encourage emotional dependence. They also tend to agree with you, which can reinforce unhelpful beliefs instead of challenging them.
• They may not protect your privacy. These tools can collect sensitive information, and their privacy policies are often unclear.
• Some people face higher risk. These include teens, people with anxiety or OCD, people at risk of psychosis, and people who are socially isolated.
• They are unreliable in a crisis. Relying on an app during an emergency can be dangerous. Human-led crisis lines like 988 are the right call.

AI is also a stress in itself for many young adults. In 2025, 65% of U.S. adults aged 18 to 34 said AI was a source of stress, up from 52% the year before.³ See our guide to career, identity and the quarter-life crunch.

What helps

A one-week digital reset

1. Check your numbers. Look at your phone's screen time report. Note your top three apps and your daily pickups.
2. Turn off non-essential alerts. Keep calls, texts from close people, and calendar reminders. Turn off news, shopping and social media alerts.
3. Make bed a phone-free zone. Charge your phone outside the bedroom, or at least across the room. Use a cheap alarm clock if needed.
4. Try a social media break. For one week, delete or log out of the apps that leave you feeling worst. You can always reinstall them.
5. Set news windows. Check the news once or twice a day at set times, not in bed.
6. Clean up your feed. Unfollow or mute accounts that make you feel bad about yourself.
7. Replace, do not just remove. Plan what you will do instead: read, walk, cook, call someone, or join a class.
8. Review at the end. How did you sleep? How was your mood? Keep what helped.

Using AI chatbots more safely

If you use AI chatbots for support, these steps can help:

• Decide ahead of time what you will use it for and how long you will chat.
• Do not share your full name, address, health records or other identifying details. Check privacy settings, and ask for your data to be deleted if you no longer want it stored.²
• Double-check any health advice with a trusted source or a professional.
• Make big life decisions with real people you trust, not a chatbot alone.
• If you notice you are pulling away from friends and family, step back from the app.
• In a crisis, call or text 988, not a chatbot.²

For partners, family and friends

• Talk about phone habits without shaming. Most people struggle with this.
• Agree on shared phone-free times, like meals or the first hour of a date.
• If someone seems to rely heavily on an AI companion, ask with curiosity, not judgment. Loneliness is often underneath.
• Invite them to do something offline together.

Special situations

ADHD. Endless feeds can be especially hard to stop for people with ADHD. See adult ADHD.

Anxiety. Constant news and social comparison can feed worry and panic. See anxiety and panic.

Relationships and dating apps. Swiping, ghosting and comparing can wear down self-esteem. See dating, relationships and breakups.

Work. If your job keeps you online all day and night, see work stress and burnout.

Common questions

Is social media bad for mental health?

It depends on how you use it and how it makes you feel. Some people feel more connected. Others feel worse after scrolling. A small 2025 study found that a one-week break was linked to fewer symptoms in young adults, but it could not prove cause and effect.¹ Notice your own reactions.

Is it okay to talk to an AI chatbot when I feel down?

It can feel comforting, but the American Psychological Association advises against using chatbots as a replacement for professional care. They can encourage dependence, may not protect your privacy, and handle crises unreliably.² Use them with care, and stay connected to real people.

Do I have to quit social media completely?

No. Many people do well with limits, like no phone in bed, fewer alerts, and a cleaner feed. A short break can show you which apps help and which hurt.

How do I stay informed without doomscrolling?

Choose one or two trusted news sources, check them at set times, and turn off breaking-news alerts. Avoid news in the hour before bed.

When to get help

Talk with a doctor or therapist if:

• You cannot cut back on phone or internet use even when you try
• Screen use is hurting your sleep, work, studies or relationships
• You feel low, anxious or hopeless most days
• You are relying on an AI chatbot as your main source of support

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.