How to stop doomscrolling on your iPhone

A practical plan for noticing the scroll, setting a stopping point, and making room for something else.

By Until Red · November 1, 2026

Make the stopping decision before opening the feed: decide what you came to see and how long you want to stay. An app limit can give that decision a clear endpoint, even when the next post is tempting.

Find the moment that pulls you in

Check your iPhone’s Screen Time report for the apps and times that surprise you. Is it a quick check in bed, a break that runs long, or opening several apps in succession? Choose one situation to change rather than trying to change every habit at once.

Make the next action easy

1. Set a shared daily limit for the feeds you tend to switch between. Follow the setup guide.
2. Move distracting apps off your first Home Screen and silence nonessential notifications.
3. Before the limit arrives, pick a small alternative: stand up, put the phone down, or do something finite that you enjoy.

Try a finite alternative

Until Red’s upcoming Alternate feature offers short, finished activities and closes after a few minutes. It is optional; the goal is a stopping point, not another endless feed. Learn about the app.