Before you tap the app, stop for ten seconds. Ask: what am I looking for right now? Relief, distraction, company, or just habit?

When you catch yourself stuck, do one replacement action straight away: stand up, get water, message someone, stretch, or go outside for two minutes.

Getting outside, even for 10 minutes, can help. When you catch yourself doom scrolling, go outside for a few minutes. Walk around the block, sit in the sun, kick a ball, or literally touch some grass. Your feed will still be there when you get back.

Move the app off your home screen. Log out. Turn off one notification. Put your phone in another room for ten minutes. Just make the scroll a little less automatic.