Instead of spending time on your phone, fill your day with alternative activities, like sports, hobbies, or learning something new.

Crowd out

If you are spending too much time on your phone, crowd out that time with a list of other activities, such as play, a sport, or building a skill.

When you catch yourself doom-scrolling, gently say: “I choose to close this loop.” Lock your phone. Take one breath.

Close the Loop

When you catch yourself scrolling without intention, say I choose to close this loop. Lock your phone and take one breath.

Before opening that notification, wait three seconds. Ask: “Is this urgent or just noise?

Label social media and video games as “time wasters” without self-criticism or judgment. Recognize them for what they are.

Label addictive online activities of social media and video games as time-wasters without self-criticism or self-judgment.