Doom scrolling calculator
Doom scrolling calculator
Map the scroll loop that usually starts as a quick check: the feed, the trigger window, the stop point, and the replacement move you will use before opening another post.
Read the result as a stop point
This calculator is for a specific loop: news refreshes, comment threads, short videos, or social feeds that keep extending after the useful check is finished. If the result says 53 minutes, pick a 50 or 55 minute stop point for that feed and test it for one week.
Write the trigger rule
Cue: name the slot where the scroll usually starts: bed, couch, commute, lunch, or after a stressful message.
Feed: choose one surface first: For You, Reels, Shorts, news, comments, or explore.
Stop point: use the calculated minute cap as a close-the-app prompt.
Exit move: decide what opens next before the feed starts.
Choose an exit move
A doom-scrolling rule works better when the replacement is concrete. Use a move that fits the trigger: plug the phone in outside the bedroom, open a saved article instead of the feed, send the one message you meant to send, start the dishes, walk to another room, or set a ten-minute timer before deciding again.
Set it up in BreakAway
BreakAway can help turn the stop point into a block, task prompt, mindful unlock, friend check-in, or competition. Android users can also use Scroll Guard for supported short-form feeds. On iPhone, blocking depends on Apple's Screen Time permissions and platform rules.
FAQ
What counts as doom scrolling?
Use this calculator for feed use that feels automatic, repetitive, or hard to stop. It is a habit-planning tool, not a diagnosis.
What is a realistic first reduction?
Try 15 to 30 percent for the first week. A smaller rule that survives normal days is more useful than a dramatic limit you override every night.
Should I block every feed?
No. Start with the one app and time window where scrolling most often replaces something you meant to do.