Turn off nonessential notifications
Set specific times to check news and social media
Remove or log out of the most addictive apps
Keep your phone out of reach during work, meals, and bedtime
Use app timers or screen-time limits
Unfollow or mute accounts that trigger anxiety
Replace scrolling with another default activity
Read news from one trusted source only
Avoid checking your phone first thing in the morning
Avoid scrolling before sleep
Use grayscale mode on your phone
Delete apps from your home screen
Charge your phone outside the bedroom
Keep a short list of offline activities ready
Ask someone to help you stay accountable
Notice triggers that lead to doomscrolling
Stop after a set number of minutes
Take breaks with movement, water, or fresh air
Practice being okay with missing updates
Use website blockers during focused time
End scrolling sessions with a clear stop point