Set daily time limits for each app
Turn off nonessential notifications
Remove social media apps from your home screen
Use app blockers or screen-time tools
Schedule specific times to check social media
Avoid using social media first thing in the morning
Avoid using social media right before bed
Keep your phone out of reach during work or study
Replace scrolling with another activity
Unfollow accounts that trigger excessive use
Mute or hide distracting content
Log out after each session
Delete apps you use the most compulsively
Use grayscale mode on your phone
Track your screen time regularly
Set phone-free periods each day
Keep social media off during meals
Spend more time offline with friends and family
Practice mindfulness when you feel the urge to scroll
Identify emotional triggers for overuse
Seek support from a trusted person
Take a full social media break if needed
Consult a mental health professional if it feels unmanageable