being sincere with the title, scrolling is addicting by design. its hard to do this on your own. in addition to using tools (see recs below) i recommend changing your mindset when you scroll on ig to i’m wasting my own time. like this isn’t beneficial to you, it’s just making some horrible person richer. i am so sincerely sorry to people who have to use ig or tiktok for biz.
start thinking about your day in like 1-2 hour chunks — what can i get started in here? (plug for the rec to replace scrolling with hobbies) And try to put your phone the fuck away somewhere! (listen to music on your computer or something). and then when you’re doing hobbies/activities and you need to take a break — find something you can like “fidget” with during those breaks. not necessarily a fidget toy but like *make* yourself some food, flip through a magazine, just like try to be analog. we must save ourselves from technofuedalism 😩
i have screen zen because it’s free, it keeps me off ig. i highly recommend. i’ll cheat sometimes and go to the web page instagram.com but the functionality is sooo bad that i’m not on there for long.
there’s also a device called brick that will lock you out of apps unless you tap your phone to it, super helpful!! but you have to pay for it. screenzen is free :)