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

Delay the Click

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.

Remember, you always have the power to "change the channel" when you catch yourself in unproductive activities, just like switching off a TV program you don't enjoy.

Golf channel

One time I paused on a cable golf channel and watched it for 10 minutes, even though I don't enjoy golf at all. It was as if I forgot I had control and I could change the channel. Remember, you can change the channel when you criticize yourself.

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

Time wasters

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

Delay the Click

Try Another Qik