Unfollow 10 accounts that make you feel drained, insecure, overstimulated, or waste your time.
Turn off all non-essential notifications. Keep: Calls & messages. Turn off: Socials, news, YouTube, etc.
Redesign your home screen. Remove distracting apps, place calm/essential tools front and center. Optional: Enable grayscale mode for 24 hours.
Set a scroll-free zone for 2 hours (e.g., 8–10am or before bed). During that time, try: Walking, journaling, cleaning, reading, or doing absolutely nothing.
Delete at least one app from your phone.
Before opening any app, pause and ask: 'Why am I here?'
Replace your scroll habit with a calming ritual. Ideas: Journaling, phone-free walks, reading, silent sitting, watering plants in peace.
"The cost of distraction is the life you didn't live."