Busy Dads, Negativity Bias, and the Social Media Trap

Not everyone is 'everyone'

As a dad, life is a constant juggle. Between work, family, and the daily grind, finding a moment to breathe is hard enough. Yet, when I do get a spare moment, I often find myself scrolling through my phone, only to feel more stressed than before.

Lately, it’s the noise of the world that’s been hardest to escape—political debates, economic doom and gloom, and polarizing opinions everywhere I look. Why does this stick with us so much more than the good stuff? It’s not just the news; it’s our brains, specifically something called negativity bias.

What Is Negativity Bias?

Negativity bias is an evolutionary quirk. Back in the day, noticing threats—like a predator lurking in the bushes—helped us survive. Our brains evolved to prioritize bad news because ignoring it could be fatal.

But here’s the catch: in today’s world, social media feeds are full of negativity. Algorithms love it because it grabs our attention, and before we know it, we’re doomscrolling through political rants, bad news, and heated arguments.

Why Social Media Feeds Our Stress

For busy dads like me, social media can be a double-edged sword. On one hand, it’s an escape—a chance to connect and unwind. On the other, it can quickly spiral into an anxiety-inducing rabbit hole.

• The noise never stops: From debates about the US election to the fallout of the UK budget, it feels like there’s always another crisis.
• Comparisons sneak in: Seeing picture-perfect family posts can make us feel like we’re not doing enough.
• Time slips away: The minutes we spend scrolling could’ve been spent recharging—or just being present with our kids

A great example is : you see a post you don't agree with- then spend time, reading the comments, getting annoyed, upset or both.......the alogorithm assumes you like it and gives you more. So eventually you can end up seeing more of the same stuff and nothing you actually like !

The Impact on Our Mental Health

All of this takes a toll:

• Stress and overwhelm: Constant exposure to bad news can leave us feeling hopeless.
• Less patience at home: When we’re mentally drained, it’s harder to stay calm during family chaos.
• A disconnection from what matters: We might miss out on real-life joys while getting lost in virtual noise.

How to Break Free

Here are a few strategies I’ve started using to stop the scroll and reclaim my peace:

1. Limit screen time: Set specific times for checking social media, like during a lunch break or after the kids are in bed.
2. Curate your feed: Unfollow accounts that stir up stress and follow ones that inspire or uplift.
3. Replace scrolling with connection: Instead of reaching for your phone, have a quick chat with your partner or play a game with the kids.
4. Take breaks from the noise: A walk outside or reading a book can do wonders for your mental clarity.

A Message for Fellow Dads

We’re all navigating the same pressures, and it’s easy to fall into the social media trap. But as dads, our mental health matters—not just for us, but for the families who count on us every day.

Next time you’re tempted to scroll, ask yourself: “Is this helping me, or is it just adding to the noise?” Let’s challenge ourselves to be more intentional with our time and protect our well-being in the process.

What are your go-to strategies for finding balance in this busy, noisy world? Share your thoughts—I’d love to hear how you’re navigating it all.