New habits

turn off non-essential notifications. no buzz = no immediate dopamine chase. start with social media and news apps, keeping only what’s truly urgent. and disable notification badges where possible. out of sight, out of that nagging amygdala loop.

before opening a feed, decide in advance how long you’ll scroll. or set a literal timer, like a digital “closing time” for your scrolling session.

pick one place (the dining table, your bed) where your phone doesn’t go. this gently reclaims space for rest and connection.

my personal favorite, match your screen time with your sky time. for every 20 minutes of scrolling, step outside and look up - at the clouds, the moon, the messy branches. let the natural scroll of the sky balance the digital one.