Guidance for: I've been scrolling for ages and I can't put it down

Break the loop with your hands

This one isn't really about willpower or the phone being interesting. A feed gives a small unpredictable reward every few seconds, which is close to the ideal shape for holding an understimulated brain in place, and deciding to stop from inside the loop almost never works.

Then, if you have room for it

• Move the phone physically. Distance beats intention every time, and it's the only step that reliably works.
• Replace it rather than just removing it. An empty hand goes looking; give it something else to hold.
• If you're going back within a minute, you're not choosing it — set a timer and let it be the one that decides.
• Notice what you were avoiding just before you picked it up. That's usually the real task.

Watch

• Why mind wandering is bad for you and how to stop itDr. Tracey Marks, psychiatrist · 8 minOn the pull toward the next thing, and how to notice it before you've gone.(opens in a new tab)

Read

• What causes procrastination in ADHD brains?ADDitudeReaders and clinicians on decision fatigue, overwhelm and fear of failure.(opens in a new tab)
• FocusmateToolBooks you a stranger on video to work silently alongside. Free tier.(opens in a new tab)