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Doomscrolling & Attention Rest

An honest screen time baseline, a phone set up to be less grabby, a calmer news diet, weekly offline time and the skills that let attention rest instead of being pulled at all day.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Doomscrolling & Attention Rest, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you look after your own wellbeing. It is not medical or psychological advice and does not replace a doctor, therapist or counsellor. If you are in crisis, in danger or thinking about harming yourself, contact your local emergency number or a crisis line now.

What it installs.

1

Pillar

1

Area

50

Projects

194

Starter tasks

🧘 Mental & Emotional Wellbeing

Doomscrolling & Attention Rest

Reducing compulsive scrolling and news overload, and giving attention genuine rest through offline time and calmer media habits.

  1. Seven-day screen time baseline
  2. Mapping your scroll triggers
  3. One-page case for scrolling less
  4. Notification cull across every app
  5. A home screen that does not invite scrolling
  6. Choosing an app limit or blocking tool
  7. A fixed parking spot for the phone at home
  8. A first hour of the day without feeds
  9. Setting your own daily screen time ceiling
  10. Sunday screen time review
  11. Two set news windows a day
  12. Saturday news digest instead of live feeds
  13. Monthly feed and follow prune
  14. Phone-free meals at home
  15. One offline evening a week
  16. Monthly analogue afternoon
  17. Newsletter and subscription inbox sweep
  18. Quarterly app audit and uninstall
  19. Scroll-free windows habit tracker
  20. Weekly walk without headphones
  21. Attention reset after a relapse
  22. How feeds are designed to hold attention
  23. Urge surfing for the reach to scroll
  24. Three-question pause before picking up the phone
  25. Rebuilding the habit of long reading
  26. Sitting with boredom without a screen
  27. Reading headlines built to alarm
  28. Ending the second screen while watching TV
  29. A pocket alternative to the scroll
  30. Greyscale and friction settings experiment
  31. Moving social media off the phone
  32. Leaving or pausing one platform
  33. Taming autoplay and endless video
  34. Paid news versus free feeds decision
  35. Single-purpose tools that take jobs off the phone
  36. Minimal or basic phone decision
  37. Seventy-two hour digital detox weekend
  38. An offline holiday plan
  39. Thirty-day social media pause
  40. News plan for elections and major events
  41. Yearly look back at screen time
  42. Household device agreement with children
  43. Scroll-free study blocks for students
  44. Work chat boundaries for remote and hybrid workers
  45. Rolling news on in the background
  46. Attention rest for carers in waiting rooms and long nights
  47. Boundaries for jobs that require following the news
  48. Limiting exposure to graphic footage
  49. Building your own information diet
  50. Running a phone-free challenge with friends

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Seven-day screen time baseline

Most people guess their daily phone use at about half of what the built-in report shows, and you cannot cut what you have not measured. A full week of numbers, split by app, pick-ups and notifications, shows where the hours actually go before you change a single setting.

First tasks

  • Switch on screen time reporting on your phone and any tablet
  • Create a baseline log with columns for total, pick-ups and notifications
  • Copy the previous day's figures into the log each morning for a week
  • Circle the three apps with the most minutes and the most pick-ups

Mapping your scroll triggers

Compulsive scrolling rarely starts with a decision; it starts with a cue, such as a queue, a hard email, the sofa after dinner or a buzz in your pocket. Noting what was happening just before each long session for a week turns a vague bad habit into a short list of moments you can plan around.

First tasks

  • Put a small notebook where you usually sit with your phone
  • Note time, place, mood and the cue after any session over ten minutes
  • Group a week of notes into places, times, feelings and alerts
  • Write one alternative response beside each of your top three triggers

One-page case for scrolling less

Willpower fades within days when the only reason is a general sense that phones are bad. A short page in your own words, naming what scrolling has cost you lately and what you want the time and attention for instead, gives you something specific to reread when the urge wins an argument.

First tasks

  • Write down three moments in the last month that scrolling spoiled
  • List three things you would rather give that time and attention to
  • Describe in one sentence what a good evening would look like
  • Put the page somewhere you see it every day

Make it yours.

Install Doomscrolling & Attention Rest, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.