How To Kill Your Internet Addiction

Let’s be real—breaking a phone addiction isn’t easy. You’re probably here because you’ve been notoriously online doom scrolling, and now your brain is basically fried, let’s just be real. Good news? You’re in the right place. Bad news? Only about 10% of readers actually finish articles like this. The irony? The ones who stop reading are the ones who need this the most. Look at me bro, don’t be them. I promise to you’ll thank me for teaching you how to unfry your brain

Here are eight steps to finally stop scrolling and reclaim your life. And don’t worry—like always, I got you!. We’ll tackle this together, one step at a time.

1. Figure Out If You’re Actually Addicted

Using your phone isn’t inherently bad—it’s all about how much control it has over you. Let’s start with a little self-diagnosis. Answer these questions:

Do you text people who aren’t with you while hanging out with friends or on a date? (C’mon, we see you.)
Does your phone sit on the table at every meal or meeting, like it’s part of the family?
Is scrolling the last thing you do before bed, and maybe the first thing you do in the morning?

I’ve been there, overcome that, and now I’m here to assist you do the same, so it’s not the end of the world. You’re doing better than most people if you answered “yes” to one. You have a phone addiction, though, if you’re nodding at two or more.

2. The 10% Method: Baby Steps, Baby

I’ve tried deleting apps cold turkey before. It was like trying to go vegan after living on cheeseburgers—didn’t last a week. Then I tried setting app time limits, but let’s be honest: we’re all pros at “just five more minutes.”

Here’s the sweet spot: cut your screen time by 10% each week. Here’s how:

Open your phone settings and note how much time you spend on your top five apps.
Set a time limit for each app at 90% of your current usage. For example, if you’re on TikTok for 2 hours, limit it to 1 hour and 48 minutes.
Each week, shave off another 10%. By the time you’re down to 30–50% of your original usage, you won’t even notice the difference.

This method worked for me when I realized I’d spent an entire weekend scrolling instead of working on my side hustle. Baby steps saved me, and they’ll save you too.

3. Switch to Web-Based Apps

This one’s a game-changer. Phone apps are engineered to keep you hooked. Every swipe, notification, and colorful graphic is designed to trigger a dopamine hit. Web-based versions? Not so much.

Using the web version of Instagram or TikTok means you have to actually open your laptop or desktop. It’s clunky, inconvenient, and—here’s the best part—totally kills the urge to endlessly scroll. For me, switching to web apps turned a seven-hour phone binge into a one-hour intentional check-in. Plus, my laptop’s “fans-whirring-like-a-jet” vibe makes scrolling less tempting.

4. Start Your Day Right

Picture this: your alarm goes off, you grab your phone, and boom—you’re scrolling before your feet even hit the floor. Sound familiar? It used to be me, too. Then I switched things up.

Here’s the new morning routine:

Meditate for 10 minutes: No apps, no guided nonsense. Just sit, breathe, and focus. It clears your head faster than a cup of coffee.
Try a nootropic supplement: I’ll admit, I was skeptical. But after pulling all-nighters to finish work, these brain-boosting supplements became my secret weapon. (No, this isn’t a sales pitch—just sharing what worked for me.)

5. Replace Scrolling with Journaling

You know what’s worse than being bored? Mindlessly scrolling and still feeling bored. Here’s a better alternative: grab a notebook. Journaling is like hitting the gym for your brain. Here’s how I do it:

Left page: date, a summary of my day, and a habit tracker (meditation, workouts, sleep, etc.).
Right page: a brain dump for ideas. Some of my best business ideas started here, written in chicken scratch at 2 a.m.

The notebook doesn’t judge you, doesn’t notify you, and doesn’t care about your typos. Trust me, it’s a game-changer.

6. Fix Your Fried Attention Span

Let’s face it—social media has turned our attention spans into mashed potatoes. Can’t even watch a movie without checking your phone? Same here, until I tried this:

Step 1: Cut out junk content. Swap TikTok for YouTube videos on topics you actually care about.
Step 2: Commit to completion. Watch a video—start to finish—without skipping. Yes, even the ads.
Step 3: Gradually increase the challenge. Go from 5-minute videos to 20-minute documentaries. Your brain will thank you.

7. Kill the Urge to Check Your Phone

Every time you check your phone, you’re looking for a dopamine hit. Likes, comments, and notifications are unpredictable rewards, and that unpredictability is what keeps you hooked. Here’s how to break the cycle:

Put your phone in another room while working or studying.
Use lockout apps to block social media during certain hours.
Turn off non-essential notifications. Trust me, those Instagram likes can wait.
Create a minimalist homepage. No widgets, no social apps—just the essentials.

8. Study Smarter, Not Harder

If you’re procrastinating or struggling to focus, you might be studying at the wrong times. Here’s the deal:

Skip the big meals before deep work sessions. The post-carb crash is real.
Hit the gym first. Endorphins boost your motivation and focus.
Start your tasks early. Waiting until midnight to cram never works (trust me—I’ve tried).

Follow these eight steps, and I guarantee you’ll cut your screen time down to less than an hour a day. Your productivity will skyrocket, your brain will thank you, and you might even remember what life was like before TikTok.

Now go crush it—and don’t forget to check back in with me when you’re winning the day instead of scrolling it away.