How to Stop Doomscrolling When Bad News Keeps Pulling You Back

Why Is Doomscrolling So Hard to Stop?

If you have ever wondered how to stop doomscrolling when every new headline seems to pull you deeper into the feed, the problem is not simply a lack of self-control.

You pick up your phone to check one update. A few minutes later, you are reading another headline, watching a short clip, opening the comments, and refreshing the feed again. You may already feel tense, distracted, or mentally tired, yet stopping still feels strangely difficult.

That is the frustrating part of doomscrolling: you often know the scrolling is not helping, but your mind keeps looking for one more piece of information.

If you are trying to understand how to stop doomscrolling, the answer is not simply to “use your phone less.” Doomscrolling is usually more complicated than ordinary screen time. It can begin as a reasonable attempt to stay informed, especially when the news feels uncertain, frightening, or personally important. But at some point, checking can shift from learning something useful to repeatedly searching for reassurance, certainty, or a sense of control.

The next update seems as if it might finally explain what is happening. The next post might contain something you missed. The next refresh might make the situation feel clearer.

Often, it does not.

Instead, you may finish with more information but less peace of mind.

Recent research has examined doomscrolling alongside experiences such as rumination, emotional distress, self-reported brain fog, psychological resilience, and fragmented attention. These findings do not prove that doomscrolling directly causes every emotional or cognitive problem associated with it. They do, however, support a more useful way of looking at the habit: how we consume information can matter as much as how much information we consume.

That distinction is important.

Reading difficult news is not automatically unhealthy. Staying informed about politics, conflict, the economy, health, or events affecting your family can be responsible and necessary. The problem begins when there is no clear stopping point—when you are no longer gaining meaningful information but continue scrolling because leaving the feed feels uncomfortable.

Modern platforms make that easier to do. A newspaper has a final page. A television bulletin ends. An endlessly refreshing feed does not tell you when you have seen enough.

So the goal of this article is not to persuade you to ignore the world, delete every app, or avoid serious news.

It is to help you recognize the moment when staying informed turns into compulsive checking.

You will learn why negative and uncertain information can be difficult to leave, why doomscrolling often becomes worse at night, how repeated checking can affect your attention and emotional state, and—most importantly—how to interrupt the cycle without disconnecting from reality.

The aim is simple:

Stay informed when information is useful. Stop when scrolling is only feeding the urge to keep scrolling.

What Is Doomscrolling and When Does Staying Informed Become Too Much?

Checking difficult news does not automatically mean you are doomscrolling.

If there is an election result you are waiting for, severe weather approaching your area, a conflict affecting people you care about, or an important financial announcement, checking for updates can be completely reasonable. Sometimes we genuinely need more information.

Doomscrolling is different.

Researchers generally use the term to describe a repetitive, difficult-to-stop pattern of consuming negative or distressing online content, often through social media or news feeds, even when continuing to scroll is making the experience emotionally uncomfortable.

The difference is not simply how many minutes you spend on your phone.

It is what happens during those minutes.

Imagine opening a news app because you want to know whether something important has changed. You read the main report and understand the situation. At that point, your original question has been answered.

But instead of leaving, you open another article.

Then another.

You check reactions on social media. You read the comments. You search the same event again. Ten minutes later, you are seeing slightly different versions of information you already know.

You are no longer becoming substantially better informed.

You are simply finding it difficult to stop.

That distinction matters because a 2026 study examining the measurement of doomscrolling specifically separated it from ordinary exposure to negative news. The researchers described doomscrolling as a more persistent and difficult-to-control pattern in which people continue engaging with distressing material despite its emotional cost.

A 2026 scoping review of 17 empirical studies reached a similarly important conclusion: doomscrolling is an emerging area of research, and although studies have linked it with poorer measures of mental health and well-being, the evidence is still developing. We should therefore avoid treating every person who reads bad news frequently as if they have a psychological disorder.

Doomscrolling is a behavior pattern, not a diagnosis.

Staying Informed vs. Doomscrolling

The boundary will not look exactly the same for everyone. Spending 30 minutes reading an important developing story may be purposeful, while five minutes of repeatedly refreshing the same frightening headline may already feel compulsive.

A more useful question than “How much news is too much?” is:

“Is this next scroll giving me information I need, or am I scrolling because stopping feels uncomfortable?”

That question gets much closer to the real problem.

The phone itself is not necessarily the enemy. Neither is the news.

The problem begins when information no longer satisfies the need to know and instead creates another reason to keep checking.

Understanding why that happens takes us to the psychology underneath doomscrolling—and explains why simple advice such as “just put your phone down” often fails.

Why Do We Keep Doomscrolling Even When It Makes Us Feel Worse?

If doomscrolling leaves us tense, distracted or exhausted, continuing to do it can seem irrational.

But in the moment, the behavior often has a purpose.

You may be trying to understand a threat, reduce uncertainty, make sure you have not missed something important, or find an update that finally makes the situation feel less frightening. That is why telling someone to “just stop scrolling” misses what is actually happening.

Several psychological processes can keep the loop going at the same time.

1. Uncertainty Makes “One More Update” Feel Useful

Imagine following a developing story about a war, election, natural disaster, economic crisis or health scare.

You know something important is happening, but you do not yet know how it will end.

That uncertainty can be uncomfortable.

A 2025 study involving 443 participants found that intolerance of uncertainty was positively associated with doomscrolling, while psychological resilience showed a negative association. The study does not prove that uncertainty causes doomscrolling, but it supports an important possibility: some people may keep checking because not knowing feels harder than continuing to search.

This explains a familiar pattern:

“Maybe something has changed.”

Refresh.

Nothing decisive.

“Maybe there is another update.”

Refresh again.

The problem is that developing news rarely provides complete closure. Each new detail may answer one question while creating another.

So the search for certainty can become almost impossible to satisfy.

2. Negative Information Can Feel More Urgent Than Ordinary Information

A headline about a crisis, threat, conflict or loss naturally feels more important than a routine update.

That does not mean every person has a mysterious “negative-news addiction.” It means information that appears relevant to our safety, future or well-being can command attention.

Consider these two notifications:

“A quiet week is expected.”

and

“Major disruption may happen tomorrow.”

Which one would you feel more compelled to open?

Probably the second.

The difficulty begins when this reasonable sensitivity to important information meets a feed capable of providing an unlimited supply of alarming material.

After reading one serious story, platforms may offer another related video, another reaction, another prediction and another worst-case interpretation.

Soon you may no longer be following one event.

You are moving through an entire stream of threats.

3. Checking Can Quietly Turn Into Reassurance-Seeking

There is an important difference between asking:

“What happened?”

and repeatedly asking:

“Is everything going to be okay?”

The first question can often be answered with information.

The second may not be.

Sometimes doomscrolling begins with a legitimate need to know but continues because we are hoping the next article will make us feel safer.

This creates a frustrating contradiction.

You scroll because you want relief from uncertainty, yet each new frightening headline gives you another reason to worry.

The information-seeking behavior that was supposed to reduce uncertainty can therefore keep uncertainty active.

A useful way to notice the change is to ask:

Am I still looking for facts, or am I looking for a feeling of certainty that the news cannot give me?

That is one of the most important distinctions in this article.

4. Fear of Missing Something Important Can Keep Us Checking

There is also the feeling that if we stop looking, we might miss the development everyone else knows about.

A 2026 study of 331 Indian social-media users aged 18–40 examined personality, fear of missing out (FoMO) and doomscrolling. The researchers found evidence that FoMO played a role in the relationship between certain personality characteristics and doomscrolling.

That does not mean everyone who checks the news has FoMO.

But it helps explain thoughts such as:

“What if something happens while I’m offline?”

“Everyone will know before me.”

“I should check once more before sleeping.”

The internet makes being completely up to date feel possible.

In reality, it never is.

There will always be another post, reaction, analysis or development.

Trying to reach the end of an endless information stream guarantees that there will never be a natural moment to feel finished.

5. Rumination Can Continue After the Scrolling Stops

Doomscrolling does not necessarily end when you lock your phone.

You may continue replaying what you saw:

What if that prediction comes true?

Why did that happen?

What will happen tomorrow?

Could it affect me?

A 2026 study examining doomscrolling and subjective vitality found that greater doomscrolling was associated with greater rumination, while the researchers also examined the roles of hope and vitality in that relationship.

Again, association does not prove causation. Someone who already tends to ruminate may also be more likely to doomscroll.

But the relationship matters because it shows why twenty minutes of scrolling can occupy much more than twenty minutes of mental space.

You stop using the phone.

Your mind may keep scrolling.

6. Endless Feeds Remove the Moment When You Would Normally Stop

There is also a simpler explanation that does not require psychology alone: modern feeds often have no natural endpoint.

A newspaper reaches its final page.

A television bulletin finishes.

A conversation ends.

An infinite feed simply produces the next item.

That changes the decision you have to make.

Instead of deciding:

“Should I continue?”

you have to actively decide:

“I am stopping now.”

Those are not the same thing.

When you combine an endless feed with uncertainty, threatening information, fear of missing out and the hope that another update will bring reassurance, continuing becomes very easy.

Stopping requires a conscious interruption.

The Doomscrolling Loop

The pattern can look like this:

Something feels uncertain or threatening → you check for information → you find more negative information → you feel less settled → you search for more clarity → you check again.

The important point is that this is not necessarily a one-way causal sequence, and research on doomscrolling is still developing.

A 2026 systematic review and meta-analysis found associations between doomscrolling and anxiety, depression, psychological distress, lower psychological well-being and lower life satisfaction. However, the researchers rated the certainty of evidence as very low and emphasized limitations including cross-sectional studies, substantial variation between studies and geographic concentration of some samples.

That caution matters.

It would be irresponsible to tell readers:

“Doomscrolling causes anxiety and depression.”

Current evidence does not justify such a simple conclusion.

A more defensible interpretation is this:

Doomscrolling appears to be associated with poorer well-being, and people who already feel anxious, uncertain or distressed may also be more vulnerable to getting caught in the behavior. The relationship can run in more than one direction.

This is also why the solution should not be reduced to blaming your phone or blaming yourself.

The more useful goal is to recognize what keeps pulling you back—and then create a deliberate stopping point before useful information turns into another hour of searching.

What Can Doomscrolling Do to Your Mood, Focus, and Sleep?

One difficult evening of reading bad news is unlikely to explain every headache, poor night’s sleep or distracted morning. The more useful question is what happens when doomscrolling becomes a repeated pattern.

Current research points to several areas worth paying attention to—but the evidence also requires caution.

Your Mood Can Become Heavier, Not Clearer

The strongest evidence so far concerns psychological well-being.

A 2026 systematic review and meta-analysis covering 44 unique studies found that higher doomscrolling was associated with greater anxiety, depression and psychological distress, as well as lower psychological well-being and life satisfaction. However, the researchers rated the certainty of evidence as very low and stressed that most available studies could not establish cause and effect.

That distinction matters.

Someone who already feels anxious may be more likely to search repeatedly for threatening information. At the same time, repeatedly surrounding yourself with distressing material may leave you feeling worse. Both processes could be operating together.

So rather than saying, “doomscrolling causes anxiety,” a more accurate conclusion is:

If scrolling consistently leaves you more distressed than informed, the habit deserves attention.

Your Mind May Feel Foggy or Harder to Settle

You may have experienced this after a long scrolling session: you put the phone down but find it difficult to concentrate on a book, conversation or task.

A May 2026 study examined doomscrolling, psychological resilience and self-reported brain fog. Greater doomscrolling was associated with higher brain-fog scores, while greater psychological resilience was associated with lower scores. Because the research was cross-sectional and relied on self-report measures, it cannot prove that doomscrolling directly produced cognitive problems.

Still, it provides useful context for a familiar experience: consuming large amounts of emotionally charged information can leave you with many fragments of information but little mental clarity.

Recent research also suggests that the pattern of digital use can matter more than raw screen time alone. An August 2026 study of 270 U.S. college students found doomscrolling was associated with several attention and mental-health measures, while total time spent on social media showed fewer associations.

In practical terms, three hours online is not one single behavior. Reading, talking to a friend, studying and repeatedly consuming frightening headlines are different experiences.

Doomscrolling at Night Can Steal More Than Time

Night is an especially easy time for the loop to grow.

You are tired, fewer competing activities are demanding your attention, and there is always another update available.

Research published in 2026 has found associations between greater doomscrolling and poorer sleep. One study involving 150 young people in Patna, India, found higher doomscrolling tendencies were associated with poorer attention and sleep-quality measures.

Another study of 200 young adults specifically examining nighttime doomscrolling found a moderate positive association with sleep disturbance. Again, the cross-sectional design means we cannot say that scrolling alone caused the sleep problems. People who already struggle to sleep may also spend more time on their phones.

The practical problem is easier to see than the causal debate:

You intend to sleep at 11:00.

You check one headline.

At 11:20 you are reading reactions.

At 11:45 you are still awake—and the last things you have given your attention to are conflict, uncertainty and worst-case predictions.

Even before we know every long-term effect of doomscrolling, that lost time is real.

The Better Question to Ask Yourself

Instead of trying to diagnose yourself from a screen-time number, notice what repeatedly happens after you scroll.

Ask:

Do I feel better informed—or simply more worried?

Can I return to what I was doing, or does my mind remain stuck on what I saw?

Am I sacrificing sleep to learn something genuinely important, or am I reading versions of information I already know?

Those questions give you something a daily screen-time total cannot: the cost of the habit in your own life.

And once you can recognize that cost, the next question becomes much more practical: how do you stop doomscrolling without becoming uninformed?

How to Stop Doomscrolling: 7 Ways to Stay Informed Without Getting Pulled In

Learning how to stop doomscrolling does not require ignoring difficult events or deleting every news and social-media app.

A better goal is to change your relationship with information.

You want to reach a point where you decide when you need the news instead of every notification, headline and recommendation deciding for you.

Here are seven practical ways to do that.

1. Know What You Are Looking For Before You Open the Feed

One of the easiest ways to get pulled into doomscrolling is to open an app without a specific purpose.

Compare:

“Let me see what’s happening.”

with:

“I want to check whether there has been an official update on the storm.”

The second gives your session an endpoint.

Before opening a news or social-media app, ask:

What information am I actually looking for?

Once that question has been answered, you have a reason to leave.

This is especially useful during breaking news. You may genuinely need an update, but you probably do not need dozens of reactions, predictions and reposts of the same information.

Think of it as searching for an answer rather than entering a feed.

2. Give News Consumption a Beginning and an End

“Spend less time online” is difficult advice to follow because it gives you no boundary.

A more practical approach is to decide when you will check and when you will stop.

For example:

• check the news after breakfast;
• allow yourself 15–20 minutes;
• check again later if the story genuinely requires monitoring;
• avoid repeatedly refreshing between those times.

The exact schedule is less important than having one.

The American Psychological Association has recommended practical media guardrails such as turning off news notifications, using a timer when checking social media, and creating screen-free periods.

A timer may sound almost too simple, but it creates something an infinite feed deliberately lacks:

an ending.

When it rings, you make a conscious decision about whether there is a genuine reason to continue.

3. Replace the Endless Feed With a Few Trusted Sources

You do not necessarily need less information.

You may need less repetition.

During a major event, the same development may appear as:

a breaking-news alert,
a social-media post,
a reaction video,
a screenshot,
a commentator’s opinion,
another repost,
and then a prediction about what could happen next.

It can feel as though you are learning constantly when much of the information is being recycled.

Choose a small number of reliable sources instead.

For an important public event, that might mean:

one reputable news organization + the relevant official or primary source.

Then check those directly rather than allowing an algorithmic feed to decide which emotional version of the story you see next.

This also improves information quality.

A viral post can tell you that something happened.

A strong primary or established source is more likely to tell you what is actually known, what remains uncertain and where the information came from.

4. Remove Notifications That Create Problems You Did Not Choose to Think About

A notification does more than give you information.

It decides when that information enters your mind.

You may be working, eating dinner, exercising or talking to your family when an alert suddenly presents you with a disturbing headline.

Now part of your attention belongs to an event you were not thinking about thirty seconds earlier.

Review your notifications and ask:

Does this genuinely require my immediate attention?

You may want to keep emergency alerts or information directly relevant to your responsibilities.

But most people do not need:

five breaking-news alerts about the same event,
trending-topic notifications,
recommended-post alerts,
or constant prompts from multiple social platforms.

Turning those off does not make you uninformed.

It means you choose when to seek information instead of allowing information to interrupt you throughout the day.

5. Learn to Recognize the Moment You Stop Learning

This may be the most useful doomscrolling habit of all.

Every few minutes, ask:

Have I learned anything meaningfully new since the last time I checked?

If the answer is no, continuing is unlikely to make you much better informed.

Suppose you already know:

what happened,
where it happened,
what authorities have confirmed,
and what remains uncertain.

Reading another twenty reactions may increase the amount of content you consume without increasing your understanding.

This distinction matters:

More content is not always more information.

When the next scroll gives you only another version of something you already know, treat that as your stopping signal.

6. Create Friction Between the Urge to Check and the Act of Checking

You do not have to win a debate with yourself every time you want to reach for your phone.

Sometimes it is easier to change the environment.

Try:

• keeping the phone out of reach while working;
• charging it away from the bed;
• removing news and social apps from the home screen;
• logging out of the platform you repeatedly open automatically;
• opening news through a browser rather than a constantly refreshed social feed.

Cleveland Clinic’s August 2026 guidance on doomscrolling similarly emphasizes boundaries, awareness of the habit and making deliberate changes that interrupt automatic scrolling.

The idea is not punishment.

It is to insert a few seconds between:

“I want to check”

and

“I am checking.”

That small gap gives you the opportunity to ask whether you actually need more information.

7. When Information Cannot Help You, Decide Whether Action Can

Some stories matter deeply.

That does not mean consuming hundreds of updates is the most useful response.

If an issue genuinely concerns you, ask:

Is there anything I can responsibly do with what I now know?

Depending on the situation, action might mean:

helping someone,
preparing for a genuine risk,
contacting the appropriate authority,
donating to a credible organization,
volunteering,
voting,
learning about the issue in greater depth,
or simply discussing it thoughtfully with someone you trust.

APA guidance on news-related stress has similarly suggested shifting attention toward meaningful activities and constructive action when possible rather than remaining trapped in repeated exposure to stressful coverage.

Of course, many terrible events are outside your personal control.

In those cases, continuing to scroll does not create control simply because stopping feels uncomfortable.

Sometimes the healthiest response to “There is nothing more I can do or learn tonight” is simply to close the feed.

Try the 5-Minute Doomscrolling Check

If you are unsure whether you are still staying informed or have slipped into doomscrolling, pause and answer five questions:

1. Am I learning anything genuinely new?
2. Is this information useful or actionable for me?
3. Am I checking facts—or looking for reassurance?
4. Do I feel more informed, or simply more distressed?
5. What would I actually lose by stopping for the next hour?

If you cannot identify a meaningful reason to continue, you probably already have enough information for now.

That is the central skill behind breaking the cycle.

You do not need to know everything happening every minute to be an informed person.

The goal is not less awareness.

It is enough information to understand what matters—without surrendering the rest of your attention to an endless feed.

How to Stop Doomscrolling at Night

Nighttime doomscrolling has an extra cost: the minutes you lose are often taken directly from sleep.

It usually begins innocently. You get into bed, check one update, and tell yourself you will stop in a minute. Then another headline appears. You read the reactions. Something worrying makes you search for more context. By the time you finally put the phone down, bedtime has moved much later than you intended.

Research supports taking this pattern seriously without exaggerating it. A study of 663 adults found that greater doomscrolling was associated with poorer sleep quality. The researchers also examined fear of missing out and nomophobia—the distress some people experience when separated from their phone—as possible parts of that relationship. Because the study was observational, it does not prove that doomscrolling alone causes poor sleep.

If nighttime scrolling is your main problem, these changes are more useful than simply telling yourself to have more willpower.

Set a “last news check,” not just a bedtime

If you plan to sleep at 11:00 p.m., decide that your final news check happens earlier.

For example:

10:00 p.m. — final news check
10:15 p.m. — phone away
11:00 p.m. — sleep

The exact timing can vary. What matters is separating news time from sleep time.

Sleep guidance generally recommends reducing electronic use before bed because screens can provide both light exposure and mental stimulation that make winding down harder.

Do not take an endless feed to bed

If your phone sits beside your pillow, checking requires almost no effort.

Create a little friction.

Charge it across the room or outside the bedroom when practical. If you need the phone nearby for alarms, family calls or emergencies, use Do Not Disturb and allow only important contacts or essential alerts through.

Keeping notifications silent and making devices less immediately accessible are commonly recommended ways to reduce nighttime checking.

Never use the feed to answer, “Can I relax now?”

This is particularly important during frightening breaking news.

You may think:

“I’ll stop once I know everything is okay.”

But developing stories rarely provide that certainty before bedtime. There will almost always be another update, opinion or possibility to investigate.

Instead, ask:

“Do I know everything I reasonably need to know tonight?”

If the answer is yes, tomorrow’s updates can wait until tomorrow.

Give your attention somewhere else to land

Removing the phone leaves an empty habit. Fill it deliberately.

Choose something that has a natural ending:

• read a few pages of a book;
• take a shower;
• listen to calm music or an audiobook;
• prepare things for the next morning;
• have a quiet conversation;
• write down anything you genuinely need to check tomorrow.

This matters because “don’t scroll” is harder to follow than “do this instead.”

And if you wake during the night, resist turning the phone into the first thing you check. Unless there is a genuine reason for an urgent update, the news will still be there in the morning.

The objective is not to become less informed.

It is to stop allowing tomorrow’s uncertainty to repeatedly borrow time from tonight’s sleep.

When Doomscrolling May Be a Sign You Need More Support

For many people, doomscrolling is mainly a habit that improves once they change when and how they use news and social media.

But sometimes the phone is not the whole problem.

You may be repeatedly checking frightening information because you are already dealing with persistent anxiety, low mood, severe stress, sleep problems, or difficulty tolerating uncertainty. In that situation, reducing doomscrolling may help, but it may not address everything that is making you feel overwhelmed.

Pay attention to what is happening away from the screen.

Consider speaking with a qualified health professional if distress is persistent or worsening, particularly when you are experiencing problems such as:

• anxiety or worry that is difficult to manage;
• continuing difficulty sleeping;
• trouble concentrating on ordinary tasks;
• loss of interest in activities you normally enjoy;
• significant changes in appetite or energy;
• difficulty completing work, study, household tasks, or other responsibilities;
• withdrawing increasingly from people around you;
• feeling persistently hopeless or unable to cope.

The U.S. National Institute of Mental Health advises seeking professional help for severe or distressing symptoms that persist for around two weeks or more, particularly when they interfere with normal activities. You do not need to wait for a specific number of days, however, if symptoms are severe or rapidly getting worse.

The World Health Organization similarly describes significant distress, impairment in everyday functioning, or risk of self-harm as important indicators when considering mental-health difficulties.

Most importantly, do not assume:

“I feel this way because I use my phone too much.”

Sleep difficulties, persistent anxiety, low mood, concentration problems, and emotional distress can have many possible causes. A health professional can look at the broader picture rather than reducing everything to your screen habits.

If you are having thoughts of harming yourself or feel that you may be in immediate danger, seek urgent help rather than relying on self-help strategies. In India, the Government of India’s Tele-MANAS mental-health service can be reached at 14416 or 1800-89-14416. In other countries, contact your local emergency or crisis-support service.

Learning how to stop doomscrolling can give you back some control over your attention. But when distress extends well beyond the feed, getting additional support may be the more important next step.

You Do Not Need Every Update to Stay Informed

Doomscrolling often begins with a reasonable intention: you want to understand what is happening.

The problem starts when useful information turns into repeated checking.

You already know the headline. You already understand the main development. Nothing important has changed, yet you keep refreshing because stopping feels unfinished.

That is the moment to notice.

Learning how to stop doomscrolling is less about forcing yourself to care less and more about deciding what deserves your attention.

You can follow serious news without carrying it with you all day.

You can stay aware of what is happening without checking every reaction.

You can care about an uncertain situation without searching endlessly for certainty that no feed can provide.

A useful rule is:

Know what you came to find out. Check a reliable source. Stop when you have the answer.

If you notice yourself slipping back into the loop, return to one simple question:

Am I still learning something useful, or am I only looking for a reason to keep checking?

That question creates a stopping point where an endless feed does not.

The aim is not digital perfection. Some days you will scroll longer than you intended. Breaking the pattern is not about judging yourself for that.

It is about becoming more deliberate the next time.

Start with one change today: turn off one unnecessary news alert, move your final news check away from bedtime, or choose one trusted source instead of opening an endless feed.

The world will still be there when you return.

Your attention does not have to stay there every minute.

Frequently Asked Questions About Doomscrolling

Founder & Lead Writer at A New Thinking Era

Reena Singh

Reena Singh is the founder of A New Thinking Era — a motivational writer who shares self-help insights, success habits, and positive stories to inspire everyday growth.

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