The Doomscroll Exit Cards

Ten pre-decided exits from the scroll you never chose to start. One card per trigger: bored, restless, bedtime, waiting in line, the wake-up scroll, "just checking", the instant re-open, the five-minute break that becomes 25, the autopilot open, and the rabbit hole. Each card names the moment, explains in plain language why the feed wins it, with the study and the year, and gives you one if-then exit move that puts back the friction the feed removed. There is a worked example beside every blank. What is inside: 7 US-Letter pages, two half-page cards per sheet with a cut line, a page-1 instant win you can finish in under a minute, and a closing page with honest notes and full sources. Three studies, cited conservatively and named in full: a randomised ten-nudge trial (Olson et al., 2022), a pre-registered grayscale field experiment (Zimmermann and Sobolev, 2023), and a 2023 review of why unpredictable rewards make feeds hard to leave (Clark and Zack, 2023). Honest notes, printed inside: no trial has tested this deck as a package, only its parts. Cutting screen time did not instantly improve well-being in the field experiment. The claim is smaller: minutes back that you never chose to spend. Prints fine in black and white, works on a tablet. Instant download, PDF with selectable text.

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