12/20/2025
Some of the sneakiest OCD compulsions can happen online, where they can easily blend in with our regular, everyday internet use. And when you have extra down time—whether it's a holiday, a school break, or time off from work—you might notice these behaviors becoming more frequent or harder to resist.
Once you recognize what’s happening, however, you can start making changes that support your mental health.
Online behaviors that might be compulsions
Endless researching:
Googling or asking AI about a topic for hours, because no amount of information ever feels like “enough”
Subtle reassurance-seeking: Confessing or sharing experiences (via social media or online forums) to gauge people’s reactions
Excessive security rituals: Constantly changing passwords, checking for data leaks, or repeatedly reviewing privacy settings
Compulsive scrolling: Looking for content that neutralizes scary thoughts, or mindlessly scrolling to zone out and avoid them
Overanalyzing your online presence: Repeatedly re-editing photos, re-reading texts or posts, or deleting texts and social media posts before (or after) sending or posting
Digital hoarding: Compulsively saving texts, social media posts, photos, or screenshots
Tips for setting healthy boundaries around your tech use
Try to fill your free time with meaningful activities, instead of spending too much time scrolling.
Set an evening time limit for screen time to help your mind wind down.
Don’t purposely avoid triggering content. While it might feel tempting, avoiding triggers can make the fear worse in the long run.
If triggering content shows up, practice sitting with discomfort instead of performing compulsions.
Focus on sharing what makes you happy, and following accounts that make you feel inspired, supported, and uplifted.
Practice setting a time limit for online research, and gradually decreasing it over time.
(Info take from NOCD/ Treat my OCD)
