When Binge-Watching And Doomscrolling Becomes An OCD Compulsion - Get to know OCD

Summary4 min read

Podcast Summary: “When Binge-Watching And Doomscrolling Becomes An OCD Compulsion”

Podcast: Get to know OCD
Host: Dr. Patrick McGrath (NOCD Chief Clinical Officer)
Date: July 23, 2026

Episode Overview

In this episode, Dr. Patrick McGrath explores the line between ordinary, enjoyable activities like binge-watching TV shows or doomscrolling social media, and when these habits might become compulsive behaviors related to Obsessive-Compulsive Disorder (OCD). The discussion focuses on understanding the function these behaviors serve, how OCD can hijack everyday actions, and practical strategies for identifying and responding to compulsions.

Key Discussion Points and Insights

1. Understanding Binge-Watching and Doomscrolling in the Context of OCD

Binge-watching and doomscrolling are common — most people have at some point lost track of time watching shows or endlessly scrolling on their phones. (00:00-01:10)
These behaviors can offer relief, stimulation, or self-soothing, but can also become compulsions when used to escape intrusive thoughts or emotional discomfort.
Dr. McGrath emphasizes:

"If watching these things becomes a strategy … for escaping distressing thoughts, well, it can shift from a hobby or an enjoyment to really some kind of compulsive avoidance or distraction." (02:54)

2. OCD and Ordinary Behaviors

OCD can “seize on ordinary behaviors and maybe even moralize them,” turning harmless activities into sources of guilt or anxiety. (04:08)
Even when binge-watching feels pleasurable, it may only suppress OCD temporarily:

"Though we might feel better when we're doing the binge watching, OCD is always there. The moment the TV goes off, OCD's back, right?" (05:20)

3. Internal Rules and Rigid Patterns

Dr. McGrath discusses how some individuals create rigid, self-imposed rules around watching (e.g., needing to finish a season in one night, rewinding to catch every line), which can signal OCD's involvement. (03:30)
This rigidity can cause distress if rules aren’t followed and perpetuate compulsive patterns.

4. Temporary Fixes vs. Long-Term Solutions

Using binge-watching or doomscrolling as avoidance is a “temporary fix” — it does not resolve OCD and can make compulsions worse over time. (06:00)
"OCD isn't fixed by temporary fixes. If it was, compulsions would work great. Because compulsions are just temporary fixes. They actually make the problem worse over time." (06:15)

5. Reflecting on Motivation and Intention

Dr. McGrath encourages listeners to examine their motivations:

"Pay attention to your intentions here. Why are you watching? Is it to relax or is it to avoid something that you don't want to do, think about, or feel?" (06:33)
He distinguishes between choosing to watch and feeling compelled to watch.

6. Practical Exposure Tips

Allowing unfinished episodes:

"Try letting an episode go unfinished on purpose. If you don't think you heard a line very well, don't go back and re-listen to it. Just go with it." (07:25)
Sitting with discomfort: Practicing tolerating incomplete viewing or uncertainty builds resilience and weakens OCD’s hold.

7. Encouragement and Seeking Help

Dr. McGrath emphasizes the role of specialized therapy and support for those struggling to tell the difference between personal desire and OCD-driven behaviors. (08:15)
"Remember, OCD is the doubting disorder and you might doubt even knowing what it is that you want to do." (08:35)

Notable Quotes & Memorable Moments

On the pervasiveness of binge-watching:

"This is a near universal thing. ... You had to wait till the next week to watch the show [before streaming]." (01:28)
On the hollowness of avoidance:

"OCD is always there. The moment the TV goes off, OCD's back, right? ... I've not gotten out of the chair and I'm back doing a dance for you here, and that's a problem." (05:27)
Practical challenge to listeners:

"Just go with it. Feel the discomfort, allow for that to be there and practice sitting and living in whatever that feeling is. Because with time, as you practice this, it gets easier ..." (07:33)

Timestamps for Key Segments

00:00–01:28 — Introduction; universal experience of binge-watching
01:28–03:30 — Self-soothing and avoidance, when entertainment becomes compulsion
03:30–05:20 — Rigid rules, compulsions, and OCD’s return
05:20–06:33 — Avoidance as a temporary fix; the urge to reflect on motivation
06:33–08:15 — Exposure tips; choosing intentional behaviors
08:15–End — Encouragement to seek help, summary wrap-up

Flow & Tone

Dr. McGrath maintains an approachable, relatable, and educational tone—combining practical tips with gentle encouragement and personal anecdotes. His style is warm, compassionate, and clear, inviting listeners not to judge themselves but to become curious about their motivations and patterns.

Summary Takeaways

Enjoyable activities like binge-watching or scrolling can become compulsive when used to avoid distressing thoughts or feelings related to OCD.
OCD may impose rigid rules or moralize ordinary behaviors. The key is examining the purpose behind these actions.
Temporary avoidance does not resolve the underlying anxiety; instead, intentional exposure and sitting with discomfort build real resilience.
Specialized OCD therapy can help discern true desires from compulsions, empowering individuals to reclaim meaningful activities.

If you or someone you know struggles with this balance, consider reaching out for professional support to learn how to do what you want—not what OCD wants.

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Transcript1 lines

[00:00]
A
How many times have you said just one more episode? But that was four hours ago. Is, is this TV show or movie really that good? Or could there be something else that's keeping you on the couch? If that's something that you see going on in your life, this is for you. Remember, when we're talking about ocd, we're always looking at safety behaviors. And though we talk a lot about compulsions, other things come into play too. I'm Dr. Patrick McGrath, the chief clinical officer here at NOCD, and I'm happy to be here with you to talk about binge watching or doom scrolling things that we might do to potentially take our mind off of other things that we don't want to deal with. Could this be avoidance? Might it be a distraction? Might we keep watching something over and over for reassurance? Stay tuned, we're going to talk about those things. We know that this season can bring hotter weather and more free time. And there are shows out there that are just made for binge watching. And this means, of course, watching multiple episodes at one sitting. Now this is a near universal thing. It's not something we could do years ago. I remember when I was younger you had to wait till the next week to watch the show. And before VCRs. I remember once my parents holding a tape recorder, a cassette tape recorder up to it to the TV so that at least they could get the sound even though they weren't recording the video. That was the way that you recorded things back in the day. I think it was an episode of a show called Soap, which was a classically great show by the way. If you're binge watching, that doesn't have to be a problem, but just know that to OCD it might be something else, right? Movies and shows can become a sort of self soothing, feeling, fun thing. They offer constant stimulation to your mind, but that could also be so that your mind doesn't have space to wander or experience intrusive thoughts. And if watching these things becomes a strategy to you for escaping distressing thoughts, well, it can shift from a hobby or an enjoyment to really some kind of compulsive avoidance or distraction. The more you turn to binge watching or scrolling through your phone over and over to avoid things that are uncomfortable, the more power that OCD might gain or over what you do with all of your time. OCD tries to of course seize on ordinary behaviors and maybe even moralize them. It might turn them into I watched a lot of TV or I did something wrong, I wasn't supposed to do that, but when I did it, it at least it felt better than what else might have been going on. So there's kind of the yin and the yang on that good bad going there. Guilt about these screen times doesn't automatically mean that you're binge watching is a healthy thing or a problem or even a compulsion. It let's question the function that watching all of this is serving. Are you doing really rigid, self imposed rules on yourself that cause a lot of distress if they're broken? Like if I start a season, I have to finish it tonight. I'll have to rewind because I didn't hear the dialogue perfectly. I don't quite remember exactly who that one character was. I need to go back in a season to see that episode again, to truly understand them. These kinds of binge watching experiences can really distract us from maybe other things that OCD is throwing at us. And though we might feel better when we're doing the binge watching, OCD is always there. The moment the TV goes off, OCD's back, right? And it's like, hey, what about me? Hello. You were trying to avoid me, but that didn't make me go away. It just made me sit around waiting for you to stop watching tv. I've not gotten out of the chair and I'm back doing a dance for you here, and that's a problem, right? So if you're using this to avoid loneliness, stop intrusive thoughts or images or urges from bothering you, or maybe not to leave the house out of anxiety about going out somewhere, it's only temporary fixes. And we know with OCD that OCD isn't fixed by temporary fixes. If it was, compulsions would work great. Because compulsions are just temporary fixes. They actually make the problem worse over time. I want you to pay attention to your intentions here. Why are you watching? Is it to relax or is it to avoid something that you don't want to do, think about or feel? If you pay attention to whether you're choosing to keep watching or it feels like you have to keep watching it, that might be a differentiator for ocd. Try letting an episode go unfinished on purpose. If you don't think you heard a line very well, don't go back and re listen to it. Just go with it. Feel the discomfort, allow for that to be there and practice sitting and living in whatever that feeling is. Because with time, as you practice this, it gets easier and the less you'll have to do to satisfy OCD and safety behaviors and the more you'll be living that life that you want to live. Now, if you're looking for help with this, at nocd, our specially trained therapist can help you learn to tell the difference between what's OCD and what is something you genuinely want to do. Because remember, OCD is the doubting disorder and you might doubt even knowing what it is that you want to do. You're looking for help for that book a free call with us. Go to nocd.com, hit that button to talk to one of our care team members who are standing by to chat with you, and we will get you with one of our amazingly well trained licensed therapists to help you do what you want to do instead of what OCD wants you to do. Take care.