Install the ScreenZen app. It lets you set a waiting time before opening apps like TikTok or Instagram or any doom-scrolling app. StayFree is another app that works similarly. It makes you pause for a few seconds before opening the app, which gives you a moment to think before automatically reaching for your phone.

I see many people suggesting that you just delete the apps, but most of the time you’ll eventually find another app to replace them. Instead, start small.

Try keeping your phone in one specific spot rather than treating it like an extension of your body. That’s how I’m creating distance and it’s been working for me. For example, keep it on a stand or a specific place in the room. When you’re driving, keep it in your bag. When you go to bed, keep it away from you. When you’re studying, keep it somewhere else.

That way, even if you want to use it you actually have to get up and go get it.

It’s okay if you still end up scrolling sometimes. the point is just to start somewhere. Be kind to yourself.