Name The Trigger
Comparison, news, waiting, and checking need different responses.
Scrolling loop
Social Media Anxiety
Social media anxiety can come from comparison, checking, bad news, waiting for replies, or feeling behind. The reset is not moralizing the app. It is taking back attention in a clear, measurable way.
Use A Defined Window
Open the app with a time limit, not as a default state.
Check Your State
Notice whether scrolling is calming you or escalating you.
Choose A Replacement
Have one offline action ready before closing the app.
A Scrolling Reset
- Ask what you opened the app to do.
- Set a five-minute timer.
- Stop if you notice comparison, checking, or body tension rising.
- Move to one concrete task: water, walk, message, or work block.