Reset your news habits

Notice when you check the news today and write down what prompts it.

Choose one short time to catch up with the news instead of checking throughout the day.

Turn off non-essential breaking-news push notifications. Keep alerts you rely on for safety.

Move a news or social app off your home screen to make opening it a deliberate choice.

Choose a clear stopping point before you begin reading.

Use the next urge to check as a cue to pause and ask what you are looking for.

Review your first week. Which sources informed you, and which simply repeated the same story?

Choose a small number of sources with clear reporting and corrections policies.

Read beyond one headline before forming an opinion about a story.

Notice the difference between a reported fact, an opinion and a prediction.

Try one morning without opening news feeds immediately after waking.

Choose a non-screen activity for the time you would usually spend checking again.

Close a story once you have learnt what you need, rather than refreshing for updates.

Review your boundaries and adjust them to fit your responsibilities.

Try a short news-free window during a meal or shared activity.

If someone shares a worrying claim, check its source and date before forwarding it.

Notice whether a comment thread adds understanding. Leave if it does not.

Choose a meaningful local issue and read about one practical way to get involved.

Replace one repeated check with a page of a book or a quiet moment.

Keep a note of questions you genuinely want answered at your next catch-up.

Review how your attention feels. Keep the changes that help you.

Try a manageable evening break from news before your usual bedtime.

Ask someone about something good or meaningful in their own week.

Read a fuller explanation of one topic instead of several updates about it.

Check whether newsletters or subscriptions still earn a place in your attention.

Write a simple boundary you can explain to others: I catch up at this time.

Choose how you will handle major events without returning to constant checking.

Review the time you made available and what you enjoyed doing with it.

Write your own news routine: sources, timing, stopping point and essential alerts.

Choose a review date and carry forward a routine that keeps you informed without taking over your day.