How to stop doomscrolling: 7 changes that actually work

Feeds are designed to keep you scrolling. Feeling hooked isn't a weakness — it's the product working as intended. The fix isn't willpower; it's friction.

• Turn off every notification except messages from real people.
• Charge your phone outside the bedroom and use a cheap alarm clock.
• No phone for the first 30 minutes of the day.
• Move social apps off your home screen.
• Switch your screen to greyscale.
• Eat meals without a screen.
• Pick a replacement — a book, a walk, the gym — for the moments you'd normally scroll.

Try one change a day for a week, then check your screen-time report. Most people are surprised how quickly the pull fades.