Scroll less: 5 ways out of thumb autopilot.

5 levers against endless scrolling

1. Grayscale & mute pushes (easy, weak)

A gray screen and fewer notifications lower temptation — a good start, but the reflex grab stays.

2. Ban apps from home screen (easy, medium)

What you don't see, you open less. Until your thumb learns the new path — about three days.

3. Fixed feed times (medium, good)

Don't ban scrolling — schedule it: once midday, once evening, 15 minutes each.

4. Daily limits with teeth (medium, strong)

20 minutes feed per day — then really closed. Only works if the limit isn't dismissible.

5. The physical boundary (set once, strongest)

Feed opens only after a scan at the Zenbox in the next room. "Quick scroll" becomes a conscious decision with a walk — and you make it surprisingly rarely.