Doomscrolling & Screen-Time Reset: A 30-Day Tracker Plan

Your phone is designed to be hard to put down. A reset is about choosing what screen time is for.

Small changes that help

Charge your phone outside the bedroom.
Turn off non-essential notifications.
Set app limits, or try grayscale.

Track scroll-free blocks

Define your goal (e.g., no social apps after 9pm) and tick each day you hit it.

If low mood is driving the scrolling, reach out: call or text 988 anytime.

Please note: Kind Streak trackers are self-help tools for noticing patterns and celebrating progress. They are not medical advice, diagnosis or treatment, and we make no claims about results. If you use alcohol or other substances heavily every day, talk to a doctor before stopping — withdrawal can be dangerous. Free, confidential help.

Get help — free & confidential, 24/7

SAMHSA National Helpline: 1-800-662-4357 — treatment referral & information for substance use and mental health (English & Spanish). samhsa.gov
988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org
Problem gambling: National Problem Gambling Helpline, call or text 1-800-MY-RESET (1-800-697-3738) or 1-800-522-4700; 1-800-GAMBLER also operates. ncpgambling.org
Quitting smoking or vaping: 1-800-QUIT-NOW (free state quitline) and free tools at smokefree.gov
Emergency: call 911.

Resources checked Nov 2026.