Work out what sets it off
Doomscrolling usually starts with something small: boredom, a notification, a moment you don’t want to sit in. You open a feed, and there’s something new straight away. Once you can see that pattern, it’s a lot easier to change than if you just blame yourself.
1. Notice the ten seconds before
Pay attention to where you are, what time it is, and how you feel just before you open the app. “Waiting for my laptop to start” is much more useful to know than “I should use my phone less”.
2. Make it slightly harder
Move the app off your home screen, turn off notifications that aren’t from actual people, or set a time limit in your phone’s settings. You’re just adding a second where you can change your mind.
3. Have something else ready
Whatever you replace it with has to be as easy to start. A book on the other side of the room won’t beat a phone already in your hand. Something on the phone might: a saved article, a breathing app, a short lesson.
4. Give it an end
Decide when you’ll stop, like one chapter, five cards, or when the queue moves. Anything with no end, even something educational, can turn into the same habit you’re trying to break.
Where Doomlearning fits
Doomlearning doesn’t block anything. It’s something to open instead, with a course on a subject you picked and a natural stopping point every 10 cards. More on that here, or try a free chapter.