I can't stop mindlessly scrolling my phone I use it for work and school, it just distracts me so easily. I can't help but think it's the ADHD symptoms and the phone being so accessible, but it's also for work. This is affecting my sleep and mental health.
Have you tried uninstalling any apps associated with that?
I feel like increasing effort to scroll helps a lil bitChange the app icon mode to least information. Can you change icon colours? Make it strange to look at. Make it harder to remember where fast-brain items are.
Move all the apps around every week.
Delete some apps to make it less exciting. Put some apps on a different device. Delete default apps, so it's a chore to open things.
Force yourself to do a rational test before each next scroll. Smell something. Touch something. Hear something. Maybe even taste something.
Close your eyes. Put the phone down. Ask yourself if sleep would be good? Ask yourself if you truly believe work is more important.
Turn off wifi and data. Use focus apps and tools.
Put phone somewhere where it must sit still and charge for many hours. Don't let your hands let it off its leash.
Don't form or frame Internet thoughts during no-phone time. Push them away as soon as they match something you only do on the Internet or phone. No checking this or that thoughts.
Do some thinking when it's not phone time. Find ways to enhance thoughts without returning to a phone. Go for a walk, ...
This is good advice! I’ll add that you can also go into the accessibility settings and switch your screen to black and white only, which helps brain be less overstimulated and excited about the scrolling.
Phones usually have a way to lock out apps or websites that you use too much. The trick is to have someone you trust enter the password, so you can’t cheat.
