Addicted to Dirt?

It's 2 AM. My eyes are dry, my head hurts, and my laundry is growing sentient mold in the washer. I swore you'd just check one quick update, but now I know the complete voting history of a senator from a state you've never even visited.

If this sounds familiar, welcome. You've found your people.

Let's call this what it is: an addiction to dirt. It’s that insatiable craving for the latest breaking news, the cheating, the dodging, the political drama, the bottomless pit of global chaos - the messier, the better.

You tell yourself you’re just "staying informed." But if we’re being honest, it feels less like responsible citizenship and more like a compulsion you can no longer control.

This isn’t just about being a news junkie. This is a deep dive into why your brain gets hooked on headlines that make your stomach churn and what this constant state of high alert is actually doing to you. We'll explore the sneaky neuroscience behind your news addiction and, more importantly, figure out if there's a way to break free without becoming completely uninformed.

Your Brain on Bad News

Why does a notification about a political scandal or a distant disaster feel so urgent? The answer lies deep in our evolutionary past. Our ancestors’ survival depended on being hyper-aware of threats. The ones who paid close attention to a rustle in the bushes or the scent of a predator were the ones who lived to pass on their genes. This survival instinct created what psychologists call a negativity bias.

Our brains are designed to prioritize threatening information. Your amygdala - the brain’s alarm system - lights up in response to danger, real or perceived. It floods your system with cortisol, the stress hormone, putting you on high alert. This system was perfect for avoiding saber-toothed tigers, but it’s disastrously ill-suited for the 24/7 news cycle.

The modern media landscape has hacked this ancient survival circuit. Every “breaking news” alert, every sensational headline, is engineered to trigger your amygdala. It’s a slot machine for your brain, but instead of cash, the payout is a hit of dopamine - the same chemical that made our ancestors remember where they found a fruit tree. Your brain learns to associate the anticipation of news with a potential reward, creating a compulsive loop: check, scroll, refresh, repeat. It’s not about finding solutions; it’s about the hunt itself.

The High Cost of Doomscrolling

This constant state of high alert isn't free.

It comes with a steep price, impacting your mental health, your relationships, and even your ability to engage with the world meaningfully.

The Downward Spiral of Anxiety and Helplessness

Chronic exposure to negative news keeps your cortisol levels elevated, leading to a state of prolonged stress. This can manifest as anxiety, sleep disturbances, and depressive symptoms. The world starts to feel like a relentless series of crises, which can lead to a sense of learned helplessness. You feel overwhelmed by problems that seem too big to solve, so you disengage entirely. Ironically, the very thing that feels like staying informed is actually paralyzing you.

The Erosion of Empathy and Connection

You might think staying on top of every tragedy makes you more empathetic. Think again. Constant exposure to suffering, without any agency to help, leads to compassion fatigue. You become desensitized. The tragedies of others become just more content to consume. This emotional numbing can extend to your real-life relationships. When you’re absorbed in the global drama playing out on your screen, you have less emotional bandwidth for the people right in front of you.

The Amplification of Division

Social media algorithms are designed for one thing: engagement. And nothing gets more clicks, shares, and angry comments than outrage. Negative news goes viral far more effectively than positive stories. These platforms create echo chambers where your anxieties are validated and amplified. You’re fed a curated diet of content that confirms your worst fears about "the other side," deepening polarization and eroding trust in institutions and in each other.

How to Break Your Addiction to Dirt

Quitting cold turkey isn’t realistic for most people. The goal isn’t to become ignorant; it’s to become intentional. It’s about trading passive consumption for active, mindful engagement.

Step 1: Audit Your Information Diet

For one week, track where you get your news and how it makes you feel. Which apps are you opening reflexively? Which topics send you down a spiral of anxiety? You can’t change a habit you’re not aware of. Be brutally honest with yourself. Is that political pundit’s feed actually informing you, or just making you angry?

Step 2: Set Clear Boundaries

Once you know your triggers, set firm rules.

No-Phone Zones: Make your bedroom and your dinner table sacred, media-free spaces. Your brain needs time to disconnect before sleep, and your relationships need your undivided attention.

Time-Block Your News: Instead of dipping in and out all day, schedule one or two specific times to check the news. Set a timer for 15-20 minutes. When it goes off, you’re done.

Cull Your Feeds: Mute, unfollow, and unsubscribe. Be ruthless. If an account consistently makes you feel anxious or angry, cut it out. Curate your feed to be informative and even inspiring, not just infuriating. Turn off all non-essential notifications. You decide when you need information; the algorithm doesn't.

Step 3: Replace the Habit

Habits thrive in a vacuum. If you just try to stop scrolling, you’ll fail. You need to replace the behavior with something better. When you feel the urge to check the news, try one of these instead:

• Read a chapter of a book.
• Listen to a podcast on a topic you’re genuinely curious about.
• Message a friend and ask them about their day.
• Step outside for five minutes without your phone.
• Do a quick stretch or a few push-ups.

The goal is to create a new neural pathway - one that doesn't lead back to the endless scroll.

Step 4: Seek Out Solutions, Not Just Problems

Shift your focus from doomscrolling to "solvescrolling." For every problem you read about, spend a few minutes looking for the people who are working on solutions. Solution-based journalism focuses on responses to social problems and can counteract feelings of helplessness. Follow organizations that are doing good work. Donate, volunteer, or simply share their story. This transforms you from a passive spectator into an active participant.

It’s Time to Look Up

Breaking an addiction to the dirt isn’t easy. The pull is strong, and the systems are designed to keep you hooked. But every time you choose to put down your phone, to engage with the person in front of you, or to seek out a story of progress instead of despair, you are taking back control.

It’s about time to recognize that your attention is your most valuable asset. You can either spend it feeding the outrage machine or invest it in building a better reality for yourself and your community. The world will still be messy and complicated. But you don’t have to let it consume you.

Truly Yours,

Narghiza Ergashova

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Narghiza Ergashova is a highly skilled finance executive based in Australia with extensive experience across industries like property, mining, chemicals, and infrastructure. She is recognized for her expertise in managing complex portfolios, building strong stakeholder relationships, and driving exceptional business performance.

As a thought leader, Narghiza regularly shares valuable insights on leadership, innovation, and personal growth. Through her Medium articles, she covers key topics such as employee engagement, effective leadership strategies, and overcoming business challenges. Her work resonates with professionals looking for actionable advice and inspiration to succeed in both their careers and personal lives.

To learn more about Narghiza Ergashova, you can explore her work on the Blogger, STCK.com or visit her Medium.com profile. Discover her expert insights and strategies for leadership, business growth, and navigating challenges in today’s fast-paced industries.

In May 2025 Narghiza Ergashova released her debut autobiography called Curly Clix Convictions . The book delves into Narghiza's journey as a professional, entrepreneur, and wife and a mother. You can visit her biography by clicking the link below.