Mindless scrolling reset checklist

Change one entry point that pulls you into your phone, prepare something else for that moment, and check the result after a week.

9 tasks

How to use it

The first three sections take about ten minutes; come back in a week for the last one. This isn’t a detox challenge: keep what helps and undo what doesn’t. Some steps are adapted from HowToLiveBetter by eternity4719 and contributors (CC BY 4.0). Full method and sources: https://todoandtimer.com/en/blog/reduce-mindless-scrolling

What's inside

Notice 2

Pick the app you most often open without a reason
Note the moment you usually open it (e.g. waiting for the kettle, stuck on a task)

Change one entry point 3

Turn off one of its non-essential notifications
Move the icon into a folder, or sign out
Keep what you need for work, maps and staying in touch

Prepare an alternative 2

Choose something for that moment (stand up, get water, look outside)
When a task gets stuck, write the next step before reaching for the phone

Review after a week 2

Ask: am I opening it without thinking less often? Did I miss anything important?
Keep the changes that help and undo the rest