It can be really hard to switch off from socials. Set a hard time limit, or bury the app three swipes deep off your home screen. Even small barriers can make healthy choices easier.

Don't rely on self-control when you're tired. Charge your phone across the room and use an alarm clock instead. A few extra steps can be enough to break the automatic scroll.

Seeing your phone can trigger the urge to check it, even when you're not expecting a message. Put it somewhere you can't see it. Out of sight often means out of mind.

You can't leave a gap and expect it to stay empty. When the urge to scroll hits, replace it with something that gives your brain a different kind of reward. Try the 10-minute rule. Do something else for ten minutes first, then decide if you still want to scroll.