7-day plan
Doomscroll less in one week
A gentle detox that targets triggers, not your identity.
doomscrollingsleepstress
Day 1–2: remove the easy triggers
Start with triggers, not motivation. Reduce “automatic opens” by clearing your home screen and turning off badges.
- Disable badges for social apps
- Move social apps off the first screen
- Set a simple “no scroll in bed” rule
Day 3–4: add a pause before the feed
A pause breaks the trance. Even 10 seconds is enough to regain choice.
If you do open the app, decide what you want: a specific message, a specific post, a specific time limit.
- 10 seconds before opening: breathe + intention
- One purpose per open
- Close the app after the purpose is done
Day 5–6: replace the reward
Doomscrolling often rewards you with “numbing.” Replace it with a healthier downshift: walk, shower, music, short journal.
- 5‑minute walk
- 2‑minute brain dump journal
- One calming playlist
Day 7: lock the routine with a social ritual
This is where many detoxes fail: they remove a habit but don’t add meaning. Add a tiny ritual with a partner or kids.
- 2‑minute check‑in prompt (Mom&Dad Tracker)
- One “repair” question if the day was hard
- One shared plan for tomorrow
Quick checklist
- No scrolling in bed for 7 days.
- One intention before every open.
- One replacement routine after dinner.
- One shared family ritual on Day 7.
Make evenings calmer
Social Pause helps you interrupt doomscrolling. Mom&Dad Tracker helps you fill the space with a quick connection ritual that actually feels good.