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.

Reflect on the downsides: “What are the costs of my online habits?” Think about how they affect your time, mood, and productivity.

Ask yourself, what are the costs of online addictive activities?

Ask yourself, “What are the benefits of my online activities?” Consider if they truly add value or bring you joy.

Ask yourself, what are the benefits of online addictive activities?