Hey friends 👋

So… I’ve been in a toxic relationship for years.
No, not with a person. With the internet.

You know that feeling after scrolling for hours, when your brain feels… marinated?
Like if you cracked open your skull, your brain would look like overcooked ramen? Yeah. That.

And the worst part? It’s never even worth it.
I’m not learning anything useful — just consuming strangers’ hot takes and random drama that does nothing but make me feel drained.
Then I put my phone down… for like three minutes… before I’m picking it up again.

If that’s you too, here’s what I’m doing to finally cut the cord — not in a “lol I’ll try” way, but in a this-is-my-second-attempt-and-I’m-serious way.

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1. Go Nuclear ☢️

If you really wanna quit, the easiest way is to just… not have the tech.
Sell it. Lock it in your closet. Give it to your mom. Bury it in the backyard. (Kidding… kind of.)

The more realistic version?

• Swap your smartphone for a dumb phone.
• Put your laptop/iPad in storage.
• Install block apps and make your future self hate you for how well they work.

The point isn’t to “have willpower.” It’s to avoid needing it in the first place.

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2. No-Internet Time Blocks

Make specific “offline hours” in your day.
For example: no internet for the first hour after you wake up, and two hours after lunch.

Physically separate yourself from your phone.
Go for a walk without it. Read a book outside. Lock it in a timed box.

My personal favorite: leave my phone at home and go walk for an hour. If I want music, I dig up my old iPod. Yes, the click wheel one.

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3. Swap Instant Rewards for Delayed Ones

The internet = instant dopamine.
Humans aren’t built to handle that 24/7 — it makes us worse at waiting for long-term rewards.

So instead, set up mini delayed rewards:

• Finish a task → put a cute sticker in your planner.
• Study for 30 min → 10 min of walking + music.
• Finish all your to-dos → watch 15 min of YouTube guilt-free.

Train your brain to wait for the good stuff, and suddenly scrolling loses some of its grip.

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4. Reset Your Space

Phones are sneaky. If you charge it next to your bed, you’ll grab it at 1 AM.
If it’s on your desk while you “work,” you’ll check it every 4 minutes.

So change the rules:

• No phone in bed.
• No phone on your desk when you work.
• Charge it in a different room.

Your brain learns that “this space = no phone.”

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5. Morning & Night Rituals

The two most dangerous internet times? Right when you wake up and right before bed.

Instead of scrolling, try:

• Reading a chapter of a book
• Journaling
• Meditating
• Light stretching

Start your day clear-headed, end it calm. Trust me — your sleep will thank you.

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6. Replace the “Scroll Urge” with Writing

Every time you wanna scroll, write down why you want to.
Sounds dumb, but pulling the thought out of your head makes the craving weaker.

You can do it in a physical notebook or a notes app — the important part is pausing before you give in.

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7. Build Offline Hobbies

The best way to stop scrolling is to have something better to do.

Find hobbies you can sink into for hours:

• Drawing
• Cooking
• Playing guitar
• Knitting
• Writing

Basically, anything immersive enough that you forget to check your phone.

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8. Track Yourself

Don’t just look at your screen time — log it.
Set a daily goal (“YouTube < 30 min” / “Total phone < 2 hrs”) and compare it to reality.

Something about seeing the numbers in writing makes you want to do better tomorrow.

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This isn’t about becoming some monk who never touches a screen.
It’s about getting your life back so you actually remember it when you’re 80.

I’ll be posting my own screen time receipts here as proof, so… no backing out now.

Who’s doing this with me? 🙋‍♀️