How to Stop Doomscrolling: A 14-Day Reset Plan
Why doomscrolling is so hard to stop, and a 14-day plan to break the habit: notifications, app friction, a phone-free bedroom and a healthier news diet.
How to Quit Short-Form Video
Why short-form video is so hard to put down, and a practical plan to quit or cut back: remove the cues, close the loopholes and replace the habit.
Key takeaways
- Short-form feeds pack many small rewards into every minute and never offer a natural stopping point.
- Deleting one app isn’t enough: close the loopholes in other apps and the browser.
- Plan for the moments you usually scroll, and replace the habit with something you actually enjoy.
On this page
“Just one more” is the whole design of short-form video. Each clip lasts seconds, the next one starts automatically, and the feed learns exactly what keeps you watching. If you’ve ever looked up to find an hour gone, that’s not weak willpower. It’s the product working as intended.
Why short videos are so hard to stop
- Rewards come fast. Dozens of clips a minute means dozens of small hits of novelty or humour.
- The feed learns you. Recommendations adapt quickly to whatever holds your attention.
- There’s no stopping cue. No episode ends and no page runs out, so the decision to stop is always yours to make, again and again.
- It fills every gap. Queues, ad breaks, bedtime: short clips fit anywhere.
Research on short-form video is still young. Surveys link heavy use with poorer sleep and more trouble concentrating, but it’s not yet clear how much is cause and effect. What’s clear is that many people want to watch less and find it hard.
Decide: quit or cut back?
Quitting completely is often easier than moderating, because every open app is a new decision. If you rely on an app for friends or work, a firm daily cap can work instead. Either way, pick a start date and tell someone.
The plan
1. Delete the main app
Delete it from your phone, and log out in your browser too. Deleting the app doesn’t delete your account, so there’s nothing to lose by trying.
2. Close the loopholes
Short-form feeds hide inside other apps, and the habit will find them.
| Loophole | Fix |
|---|---|
| Reels inside a social app you still need | Use it on a laptop or in a browser, where feeds are clunkier |
| Shorts inside a video app | Watch on a computer; turning off watch history limits recommendations |
| The browser version | Block the site with a blocker or a Screen Time limit |
| Friends sending clips | Watch the one you were sent, then close the app |
Our guide to app blockers covers tools that block specific apps and sites.
3. Make the phone less rewarding
Turn off notifications from video apps, move social apps off your home screen and try grayscale mode, which makes vivid video noticeably less appealing.
4. Plan for your danger moments
Most people scroll at predictable times: in bed, on the toilet, on the sofa after work, while waiting. For each one, decide in advance what you’ll do instead: read a few pages, listen to a podcast, text a friend or simply sit with being bored for a minute.
5. Choose long-form on purpose
Replace endless clips with things that have an ending: a film, a documentary, a series episode, a long podcast or a book. You still get entertainment, but you choose it, and it stops.
What to expect
The first few days are the hardest: your hand will reach for the app out of habit. By the second week, many people notice longer attention spans for books and films, and evenings that feel longer. For a broader reset, try our 30-day social media detox or the 14-day doomscrolling plan.
Frequently asked questions
Can I hide Reels or Shorts without deleting the apps?
Not completely inside the apps themselves. Using the services on a computer or in a browser, turning off watch history and using blockers all reduce how often short videos appear.
Is short-form video bad for attention span?
Heavy use is associated with concentration difficulties in some studies, but research is still developing. If you notice it’s harder to read or watch longer things, that’s a good reason to cut back.
How long does it take to break the habit?
Many people feel the pull fade within one to two weeks without the app. Stronger habits can take longer, so plan for setbacks.
Sources
Every article is edited by a human and checked against our editorial policy. Spotted a mistake? Tell us.
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