Checklist
Scroll with intention
Use social media as a tool, not a trance.
mindfulnesssocial mediahabits
Before you open the app
Ask: “What am I here for?”
- Message someone
- Post something
- Look up one thing
- Then exit
While scrolling
Use a time box and notice emotions.
- Set a timer
- If you feel worse: exit
- If you’re numb: do a 60s reset
After
Re-enter life quickly with a small action.
- Drink water
- Stand up
- Send one meaningful message
Quick checklist
- One intention per open.
- Time box every session.
- Exit when you feel worse.
- Replace with one meaningful action.
Keep social media in its place
Social Pause helps you create the mindful gap before the open. Mom&Dad Tracker helps you replace scrolling time with connection at home.