Day 13: Take a Break from the News | A Meaningful Existence

Staying informed is important. But there's a difference between keeping up with the world and being constantly flooded by it. With news alerts, social feeds and 24-hour coverage, many people check headlines dozens of times a day, often without deciding to. Today's challenge is to take one day off.

Why a break helps

News tends to emphasise the dramatic, the alarming and the negative, partly because that's what grabs attention. A steady stream of it can leave you feeling anxious, helpless or irritable, even when nothing in your own life has changed.

You're not alone if you feel this. The American Psychological Association's long-running Stress in America surveys have repeatedly found that many adults name the news as a significant source of stress. And the Reuters Institute's annual Digital News Report has tracked a rise in "news avoidance", with sizeable shares of people in many countries saying they sometimes or often actively avoid the news because it affects their mood.

Taking a day off isn't burying your head in the sand. It's a reset that helps you notice how news affects you, so you can choose a healthier relationship with it.

How to do it

Turn off news notifications on your phone for the day.
Move news apps off your home screen or into a folder.
Skip the morning headlines on radio or TV.
Avoid doomscrolling, especially on social media, where news is mixed into your feed.
Tell people you're taking a day off, so they don't expect you to react to the latest story.

If something genuinely important happens, you'll hear about it. That's one of the reassuring discoveries people make on a news break.

What to do instead

Fill the gaps with something that leaves you feeling better rather than worse:

Read a novel, a magazine on a hobby or a long-form article on a topic you love.
Listen to music or a podcast that has nothing to do with current events.
Go for a walk without your phone.
Talk to someone in person about their day.

Notice the difference

At the end of the day, ask yourself:

Did I feel calmer, more anxious, or no different?
How often did I reach for my phone out of habit?
Did I miss anything I actually needed to know?

Afterwards: a healthier news diet

The goal isn't permanent avoidance. It's choosing how and when you engage. Some ideas:

Set news times: perhaps once in the morning and once in the early evening, for a limited time.
Choose depth over speed: a weekly news magazine or a daily summary can keep you well informed without constant updates.
Keep news out of bed: avoid headlines in the last hour before sleep.
Act where you can: if a story moves you, a donation, a letter to a representative or some local volunteering can turn helplessness into something useful.

Today's challenge

Take a full day off from news, alerts and doomscrolling. Fill the gaps with something nourishing and note how you feel.

Sources and further reading

Questions people ask

Isn't avoiding the news irresponsible?

A one-day break isn't avoidance; it's a reset. Most important news will still be there tomorrow. Many people find that after a break they choose a healthier routine, such as one daily summary, and stay just as informed with less stress.