The short answer
Choose one moment when you want to stop scrolling, make the next activity easy to start and give the break a clear end. A puzzle, a page of a book or a few minutes away from your phone can be an alternative to opening another feed.
Choose the moment you want to change
Notice when you tend to open a feed without intending to: while waiting, before bed or between tasks. Choose one of those moments for an experiment instead of trying to change every phone habit at once.
If news checking is the issue, choose when you will intentionally catch up and which sources you will use. You can reduce repeated checking without assuming all news is useless or avoiding information you need.
Prepare an alternative
An alternative should suit the break you actually have. Choose something you can stop easily when you need to return to your day.
- Two minutes: put the phone down and look away from the screen.
- Five minutes: try a short puzzle or read a page.
- A longer break: walk a familiar route or make a drink away from the desk.
Keep puzzle claims realistic
Our Sudoku and matching games are activities to enjoy and practise. Playing them does not establish that your everyday memory will improve or prevent a health condition. Choose them because you enjoy the challenge.
After a few attempts, ask whether the alternative gives you the kind of break you wanted. If it becomes another activity you cannot stop, try an offline option instead.
ONE SMALL ACTION
Try this today.
Choose one scrolling cue and write an alternative: “When I finish this task, I will take a five-minute break doing ___.”
Add a task to my daily focusCommon questions
Do I need to delete social media?
Not necessarily. Start with one boundary you can test. You can change notifications or where you keep your phone if that helps.
Will Sudoku improve my memory?
We do not promise that. It offers a logic puzzle to practise and enjoy; that is different from proving wider memory benefits.
Our guides are general starting points. Products in the collection are coming soon. Read our editorial approach.