We’ve all been there. You sit down for a quick scroll, and suddenly it’s two hours later, your tea’s gone cold, and you’ve watched at least three strangers redecorate their living rooms. Scrolling feels harmless, but too much of it leaves us feeling distracted, tired, and unproductive. Not to mention how it sucks away your time — scrolling for just 2 hours a day (which is lowballing the average) amounts to 730 hours a year which is an entire month of mindlessly scrolling.
If you’re looking for ways to reclaim your time, here are our Top 5 Tricks to Stop Scrolling that actually work.
Why can’t I stop scrolling?
Tech companies are masters of manipulation. Endless feeds, autoplay videos, and those red notification dots are all carefully crafted to keep us glued to our screens.
Scrolling activates the brain's reward centre by releasing dopamine, a “feel-good chemical” associated to pleasure and reward. When we encounter something novel or unexpected, like an engaging social media post, our brain releases dopamine. When we scroll through our phones, every swipe or click presents the potential for something new, keeping us engaged and continuously scrolling.
Repetitive scrolling trains our brains to connect feelings to actions. So when we’re feeling bored or uncomfortable, our brains connect us to habits that overcome that feeling — our phones. So we need to train our brains to reverse that connection and create obstacles to make reaching for our phones harder.
Work out how much of your lifetime is spend scrolling with out screen time calculator.
Five Hacks To Stop Scrolling That Actually Work
You’ve tried the screen time apps, but you just bypass it and continue scrolling. You’ve tried deleting the apps, but you just redownload them again. As experts in digital detoxing, we’ve tried and tested a lot of ways to reduce your screen time. The more you get used to not scrolling, the easier it is. But to start with, it can be difficult to shake the habit. So here are our top easy hacks to reduce your screen time.
1. Schedule Scrolling ‘Snack Breaks’
What it is: Treat scrolling like a snack, not a meal. Schedule 15-minute “scrolling breaks” at set times during the day and stick to them. Think of it as giving yourself permission to scroll mindfully, rather than endlessly.
Why it works: Research shows that setting boundaries around habits helps you build awareness and control over your actions. By giving yourself a specific window to scroll, you’re less likely to mindlessly pick up your phone every 10 minutes.
How to do it:
- Pick 2 times in your day for scrolling breaks (e.g. 1pm and 6pm) and schedule them in.
- Set a timer for 15 minutes. When it goes off, put the phone away, no exceptions.
- Bonus: Do this with someone else to keep each other accountable.
2. Ask a Friend To Set Your App Limit Unlock Code
What it is: Set a screen time limit on your phone, but get a friend to create the passcode. This means you can’t override your limit without asking them first.
Why it works: Accountability is a powerful motivator. A 2022 study found that having an external check-in point increases your chances of sticking to limits. Plus, having to explain why you need more time often makes you rethink whether it’s worth it.
How to do it:
- Go to your phone’s screen time settings and set limits for apps you spend too much time on.
- Set the limit to an amount of time you’d like to stick to (eg. 1 hour a day)
- Hand your phone to a trusted friend and ask them to set the passcode. This option is at the bottom of the settings.
- Bonus: Get them to do it with you so you can scroll less, together.
3. Create a Home for Your Phone
What it is: Designate a spot in your house where your phone “lives”, similar to when we had landlines. Whether it’s a drawer, a charging dock, or a lockbox by the door, keep your phone there instead of carrying it around with you.
Why it works: Visual and physical cues are surprisingly effective. When your phone isn’t within arm’s reach, it’s easier to focus on other activities. You will start to build a habit not to reach for your phone whenever you feel bored. Out of sight, out of mind, as they say.
How to do it:
- Pick a spot for your phone to live that’s not too close to where you relax or work.
- Whenever you’re not using your phone intentionally, put it in its home.
- Make sure it’s on silent so you don’t hear the buzzing to lure you in.
- Bonus: Combine this with a no-phones-at-the-table rule if you live with others.
4. Go Off-Grid and Offline
What it is: Give your brain a proper reset by heading to an Unplugged cabin for three days of screen-free time. You lock your phone away, connect with nature, and rediscover how it feels to live without technology.
Why it works: Studies show that spending time in nature reduces stress, improves focus, and even boosts creativity. A digital detox can help you break the scrolling cycle and feel the effects of scrolling less first hand. This can also help motivate you to create (and stick) to healthier habits when you’re back home.
How to do it:
- Pick an off-grid cabin escape, like one from Unplugged.
- Commit to locking your phone away for the duration of your stay.
- Bring books, board games, and a journal to fill the time—and let yourself embrace the quiet.
- Before you leave, set screen time goals to stick to when you’re back in the real world.
5. Remove Apps From Your Home Screen
What it is: Hide your most tempting apps (hello, Instagram) from your home screen. Out of sight means out of reach—it makes it harder to open them out of habit.
Why it works: Research shows that reducing accessibility to a habit-forming behaviour disrupts the automatic loop. If you have to dig through folders to open an app, you’re less likely to mindlessly click on it.
How to do it:
- Move social media and other addictive apps off your home screen and into a folder labeled something unappealing (e.g., “Do I Need This?”).
- You can do this by holding them down, editing home screen and then ‘Remove from home screen’
- Better yet, uninstall the app altogether and use the browser version when necessary—it’s often clunkier and less tempting.
- You’ll find yourself pausing and thinking twice before diving in.
6. Bonus Hack: Start Your Day Without Your Phone
What it is: For the first hour of your day, leave your phone untouched. Use that time to drink coffee, journal, stretch, or do literally anything else that doesn’t involve a screen.
Why it works: Your brain is most impressionable in the morning. Reaching for your phone first thing floods it with distractions and dopamine hits, setting the tone for a scattered day. Starting phone-free helps you focus and feel grounded.
How to do it:
- Charge your phone outside your bedroom so it’s not the first thing you see.
- Plan a simple morning routine to replace the scrolling habit.
- If you need an alarm, use a traditional clock instead of your phone.
Breaking free from the scroll isn’t about guilt—it’s about giving yourself the chance to focus on what really matters. Whether you’re scheduling scrolling snack breaks, handing over control to a friend, or escaping to a cabin, these hacks are here to help you reclaim your time and attention.
