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Tame Your Notifications

Every ping is a Scroll Lord minion. Do you really need alerts for likes or random game invites? Nope.
Silence the non-essentials. Keep the important stuff—family, school—and mute the rest.
Pro tip: Turn on Do Not Disturb or Focus Mode during homework or sleep. Your brain will thank you.

Clean Up Your Screen

If the app icon’s in your face, you’ll want to tap it.
Hide distractions:

Move socials off your home screen
Rename folders (try “Later” or “Do I need this?”)
Try greyscale mode—colorless screens = less temptation

Out of sight = out of scroll.

Set Time Limits

Use your phone’s built-in app limits.
Example: 30 minutes on TikTok = friendly “that’s enough” nudge.
It’s like budgeting time the same way you budget money.
You don’t need to quit—just cap it.

Single-Task Your Way to Focus

Multitasking is a myth. Your brain can’t TikTok, study, and binge Netflix at once.
Focus on one thing at a time.
Try the Pomodoro technique: 25 min focus, 5 min break.
Think of it as training your attention muscle.

Tech-Free Zones or Times

Pick a no-phone zone (bedroom, dinner table) or a no-screen hour (like before bed).
Why? Your brain needs downtime too.
Boredom = space for creativity.
Can’t stand it? Have a go-to list: sketch, stretch, pet your dog, read weird facts.