Guides
Stop doomscrolling and take back your screen time
Practical, evidence-aware guides for people who want to spend less time on social media without deleting every app. Each guide starts with a direct answer, shows the free settings already on your phone, and is honest about what research does and does not show.
Start here
The core questions: how to stop doomscrolling, cut screen time and take a break without deleting your apps.
- Doomscrolling
How to stop doomscrolling
Why the feed is so hard to put down, and nine practical steps to break the loop without deleting your accounts.
Read the guide - Screen time
How to reduce screen time on Android
Use Digital Wellbeing, app timers, Focus mode and Bedtime mode, then fix the habits that keep the numbers high.
Read the guide - Digital detox
A digital detox without quitting social media
Why reducing usually beats quitting, how to set boundaries you will keep, and a 14-day plan.
Read the guide - Scroll Hush for Android
An Android app to reduce social media screen time
What Scroll Hush does, which apps it supports, which Android permissions it needs and what it does not do.
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App-by-app guides
Step-by-step settings for Instagram, TikTok and Android, plus where built-in tools stop.
- Instagram
How to stop scrolling Instagram so much
Daily limits, break reminders, Quiet mode, the Following feed and Android settings that make Instagram easier to put down.
Read the guide - TikTok
How to stop scrolling TikTok
TikTok screen time limits, breaks and sleep reminders, plus Android timers and habits that give each visit an end point.
Read the guide - Android
How to set app time limits on Android
Digital Wellbeing app timers, Focus mode and App limits PIN step by step, and how to limit sessions, not just days.
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Habits and routines
Automatic phone checking, late-night scrolling and how different screen time tools compare.
- Habits
How to stop checking your phone out of habit
Why phone checking becomes automatic, how to find your triggers and how to replace the reflex with a choice.
Read the guide - Comparison
App blockers vs screen time apps vs pause apps: which works?
Trackers, timers, blockers and pause apps compared honestly, with what research says about each approach.
Read the guide - Sleep
How to stop scrolling before bed
Why late-night sessions run long, what research says about phones and sleep, and an evening routine that works.
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Tools and research
Check your own patterns with the social media habits self-assessment, read the research behind Scroll Hush, or see exactly how Scroll Hush works on Android.