# QuitScrolling

> QuitScrolling is a mobile-first, dark-mode anti-doomscrolling app for nighttime. You pre-commit to staying off distracting apps when willpower is lowest. Commitment locks are intentionally inconvenient to break: a one-time paper recovery phrase or an emergency delay unlock. Emergency calling and essential functions are never blocked. Available on iPhone, iPad, and Android.

## Publisher and reviewer
- Publisher: ShrinkMD Publishing LLC
- Author and medical reviewer: Shariq Refai, MD, MBA, FAPA
- ORCID: https://orcid.org/0009-0009-1090-4373
- Wikidata: https://www.wikidata.org/wiki/Q139822307
- NPI Registry: https://npiregistry.cms.hhs.gov/provider-view/1467680660

Corpus: 56 public HTML pages, 10 downloadable PDFs, and 13 Learn articles.
Corpus updated: 2026-07-08

QuitScrolling is the attention layer of The Shrink Network. Its methodology is a named system, The Friction Method: a five-move design philosophy (decide before the urge, add friction at the moment of weakness, preserve emergency access, avoid surveillance, and make staying offline easier than reopening the loop).

## Pages
- [QuitScrolling | Pre-commit to staying off your phone at night](https://quitscrolling.app/): Home. Explains the pre-commitment model, why nighttime screen-time limits fail, the recovery-phrase friction system, and Family Plus.
- [Pricing | QuitScrolling](https://quitscrolling.app/pricing): Plans: Free, Plus, and Family Plus, with monthly and annual billing.
- [How It Works | QuitScrolling](https://quitscrolling.app/how-it-works): The pre-commitment mechanism: scheduled locks, paper recovery phrase, emergency delay unlock, and three strictness levels.
- [The Friction Method | QuitScrolling](https://quitscrolling.app/friction-method): The Friction Method: QuitScrolling's named five-move system for defending attention when willpower is lowest.
- [Family Plus | QuitScrolling](https://quitscrolling.app/family): Protected hours and in-app unlock alerts for up to 5 profiles. Boundaries, not surveillance. No message monitoring.
- [Protect Your Evenings | QuitScrolling](https://quitscrolling.app/sleep): Use case: putting the phone down at night. Scheduled locks, recovery-phrase friction, emergencies always reachable.
- [QuitScrolling for Students](https://quitscrolling.app/students): Use case: study and exam focus. On-demand and scheduled focus locks with commitment friction.
- [QuitScrolling for Deep Work](https://quitscrolling.app/focus): Use case: deep work and attention protection. Commitment locks with real friction for distracting apps.
- [Support | QuitScrolling](https://quitscrolling.app/support): Help center: getting started, recovery-phrase help, emergency unlock, billing, account deletion.
- [Free doomscrolling and screen time tools | QuitScrolling](https://quitscrolling.app/tools): Free printable worksheets, checklists, and trackers for doomscrolling, nighttime phone use, and screen time. One-page PDFs, no email required.
- [About | Why we built QuitScrolling](https://quitscrolling.app/about): The product thesis: the problem isn't awareness, it's that escape is one tap away. Make the decision earlier, with friction instead of surveillance.
- [Accountability | QuitScrolling](https://quitscrolling.app/accountability): Optional, opt-in accountability partner who sees only whether you kept a lock, never your messages, apps, or activity.
- [Contact | QuitScrolling](https://quitscrolling.app/contact): Contact support at support@quitscrolling.app; one business day response.
- [Privacy Policy | QuitScrolling](https://quitscrolling.app/privacy): What data QuitScrolling collects, how it is used, and your rights. Operated by ShrinkMD Publishing LLC.
- [Terms of Use | QuitScrolling](https://quitscrolling.app/terms): Non-medical and emergency disclaimers, account responsibilities, subscription terms. Operated by ShrinkMD Publishing LLC.
- [Accessibility Statement | QuitScrolling](https://quitscrolling.app/accessibility): QuitScrolling's commitment to digital accessibility, targeting WCAG 2.2 Level AA, with the measures we take and how to report a barrier.
- [Disclosures | QuitScrolling](https://quitscrolling.app/disclosures): How QuitScrolling discloses its relationship to the Shrink Network, founder financial interests, and that it sells nothing on this website.
- [Editorial Policy | QuitScrolling](https://quitscrolling.app/editorial-policy): How QuitScrolling researches, writes, medically reviews, and updates its content before publishing.
- [Evidence and Methodology | QuitScrolling](https://quitscrolling.app/evidence-methodology): The evidence standards behind QuitScrolling's guides and how we weigh research.
- [Medical Review Board | QuitScrolling](https://quitscrolling.app/medical-review-board): The clinicians who review QuitScrolling's content for medical accuracy, led by Shariq Refai, MD, MBA.
- [How we use AI | QuitScrolling](https://quitscrolling.app/ai-use): How and where QuitScrolling uses AI in content production, with human medical review of every article.
- [Corrections | QuitScrolling](https://quitscrolling.app/corrections): How QuitScrolling handles errors: how to report one, how we fix it, and how we mark substantive corrections.
- [Safety and disclaimer | QuitScrolling](https://quitscrolling.app/safety): QuitScrolling is a productivity and digital wellness tool, not medical care, with crisis resources.
- [Consumer Health Data Notice | QuitScrolling](https://quitscrolling.app/consumer-health-data): How QuitScrolling treats consumer health data under state privacy laws, and your choices and controls.
- [Cookie Notice | QuitScrolling](https://quitscrolling.app/cookies): The cookies and similar technologies QuitScrolling uses, why, and how to control them.
- [Your Privacy Rights | QuitScrolling](https://quitscrolling.app/your-privacy-rights): Your privacy rights under the GDPR and US state privacy laws, and how to exercise them.
- [Your Data and Export | QuitScrolling](https://quitscrolling.app/data-export): What data QuitScrolling stores, how to export a copy, and how to delete your account.
- [Copyright and DMCA | QuitScrolling](https://quitscrolling.app/copyright): QuitScrolling's copyright policy and how to submit a DMCA takedown or counter-notice.
- [Learn | Guides to Nighttime Phone Use](https://quitscrolling.app/learn): Calm, practical, medically reviewed guides on doomscrolling, screen time limits, revenge bedtime procrastination, and putting the phone down at night.
- [How to stop doomscrolling at night](https://quitscrolling.app/learn/how-to-stop-doomscrolling-at-night): Why nighttime doomscrolling happens and a practical, no-shame way to put the phone down before bed.
- [Why screen time limits don't work, and what does](https://quitscrolling.app/learn/why-screen-time-limits-dont-work): Screen time limits are too easy to dismiss in the moment. Here's why, and what actually creates a boundary.
- [Revenge bedtime procrastination: why you stay up scrolling when you're exhausted](https://quitscrolling.app/learn/revenge-bedtime-procrastination): Why you stay up scrolling even when you're tired, and how to reclaim your nights without shame.
- [How to stop scrolling in bed and actually fall asleep](https://quitscrolling.app/learn/how-to-stop-scrolling-in-bed): Practical, judgment-free steps to stop scrolling in bed and fall asleep faster.
- [App blockers vs. Screen Time vs. commitment devices: an honest comparison](https://quitscrolling.app/learn/app-blockers-vs-screen-time-vs-commitment-devices): An honest comparison of app blockers, built-in Screen Time, and commitment devices for nighttime phone use.
- [How to set phone boundaries in a household without spying on anyone](https://quitscrolling.app/learn/phone-boundaries-household-without-spying): How to set shared phone boundaries in a household based on trust, not surveillance.
- [What is doomscrolling? Meaning, causes, and how to stop](https://quitscrolling.app/learn/what-is-doomscrolling): What doomscrolling means, why we do it, what it does to mood and sleep, and how to stop.
- [Signs of problematic phone use (often called phone addiction)](https://quitscrolling.app/learn/signs-of-phone-addiction): A calm self-check on problematic phone use: the signs worth knowing and what actually helps.
- [Digital minimalism at night: a simple evening routine](https://quitscrolling.app/learn/digital-minimalism-at-night): Digital minimalism applied to evenings: a simple, low-friction nighttime routine.
- [How to do a digital detox (without quitting tech forever)](https://quitscrolling.app/learn/how-to-do-a-digital-detox): How to do a digital detox that sticks: scope, length, and a deliberate reintroduction, without quitting tech for good.
- [What is nomophobia? The fear of being without your phone](https://quitscrolling.app/learn/what-is-nomophobia): What nomophobia means, where the term came from, why it happens, and simple ways to ease it.
- [Screen time and anxiety: what the research actually says](https://quitscrolling.app/learn/screen-time-and-anxiety): An honest read of the evidence on screen time and anxiety: real link, mostly correlational, runs both ways.
- [How to focus without your phone: a practical guide](https://quitscrolling.app/learn/how-to-focus-without-your-phone): Use distance and friction, not willpower, to stop your phone from fracturing your focus.
- [Start Here | QuitScrolling](https://quitscrolling.app/start-here): Choose a practical starting point for nighttime scrolling, focus, family boundaries, or understanding how commitment locks work.
- [Compare Phone Boundaries | QuitScrolling](https://quitscrolling.app/compare): Compare soft limits, commitment locks, and deep locks by the amount of friction they add while preserving emergency access.
- [Ways to Use QuitScrolling](https://quitscrolling.app/use-cases): Explore practical ways to protect evenings, focused work, study time, and household phone boundaries without surveillance.
- [Independent Verification | QuitScrolling](https://quitscrolling.app/verified): Independent identity, credential, editorial policy, evidence standard, citation, and machine-readable verification links for QuitScrolling.
- [Phone-free evening checklist | QuitScrolling](https://quitscrolling.app/tools/phone-free-evening-checklist): A one-page checklist that sets up a phone-free evening in ten minutes, while your judgment is still clear.
- [Nighttime wind-down routine builder | QuitScrolling](https://quitscrolling.app/tools/nighttime-wind-down-routine): Design a 30-minute wind-down that ends with your phone out of reach and your brain ready for sleep.
- [Sleep-friendly phone setup guide | QuitScrolling](https://quitscrolling.app/tools/sleep-friendly-phone-setup): Ten settings changes that make your phone quieter at night, from notification audits to grayscale.
- [Doomscrolling trigger tracker | QuitScrolling](https://quitscrolling.app/tools/doomscrolling-trigger-tracker): A seven-day log of when the urge hits, what set it off, how you felt, and what you did instead.
- [Screen time self-audit worksheet | QuitScrolling](https://quitscrolling.app/tools/screen-time-self-audit): An honest 15-minute audit of where your evening hours actually go, and what they're costing you.
- [Morning reflection page | QuitScrolling](https://quitscrolling.app/tools/morning-after-reflection): A short journal page for the morning after: how last night went, what you'd change, what worked.
- [Urge surfing card | QuitScrolling](https://quitscrolling.app/tools/urge-surfing-card): A printable pocket card for riding out the urge to reach for your phone without giving in to it.
- [Phone-free focus block planner | QuitScrolling](https://quitscrolling.app/tools/focus-block-planner): Plan distraction-free work or study blocks with a clear start, end, and rules for the in-between.
- [Seven-day evening detox planner | QuitScrolling](https://quitscrolling.app/tools/seven-day-evening-detox-planner): A gentle one-week plan to reclaim your evenings, one night at a time, without going cold turkey.
- [Household phone agreement (example) | QuitScrolling](https://quitscrolling.app/tools/household-phone-agreement): An educational example of a phone agreement the whole household writes together, boundaries without surveillance.

## The Friction Method (named system)
- https://quitscrolling.app/friction-method: The Friction Method is QuitScrolling's named methodology for defending attention when willpower is lowest.

## Free tools (downloadable PDFs)
Free, printable, one-page PDF tools for doomscrolling, nighttime phone use, and screen time. No email gate. Index: https://quitscrolling.app/tools. All tools are educational self-help resources, not medical or legal advice.
- [Phone-free evening checklist](https://quitscrolling.app/downloads/phone-free-evening-checklist.pdf): A one-page checklist that sets up a phone-free evening in ten minutes, while your judgment is still clear.
- [Nighttime wind-down routine builder](https://quitscrolling.app/downloads/nighttime-wind-down-routine.pdf): Design a 30-minute wind-down that ends with your phone out of reach and your brain ready for sleep.
- [Sleep-friendly phone setup guide](https://quitscrolling.app/downloads/sleep-friendly-phone-setup.pdf): Ten settings changes that make your phone quieter at night, from notification audits to grayscale.
- [Doomscrolling trigger tracker](https://quitscrolling.app/downloads/doomscrolling-trigger-tracker.pdf): A seven-day log of when the urge hits, what set it off, how you felt, and what you did instead.
- [Screen time self-audit worksheet](https://quitscrolling.app/downloads/screen-time-self-audit.pdf): An honest 15-minute audit of where your evening hours actually go, and what they're costing you.
- [Morning reflection page](https://quitscrolling.app/downloads/morning-after-reflection.pdf): A short journal page for the morning after: how last night went, what you'd change, what worked.
- [Urge surfing card](https://quitscrolling.app/downloads/urge-surfing-card.pdf): A printable pocket card for riding out the urge to reach for your phone without giving in to it.
- [Phone-free focus block planner](https://quitscrolling.app/downloads/focus-block-planner.pdf): Plan distraction-free work or study blocks with a clear start, end, and rules for the in-between.
- [Seven-day evening detox planner](https://quitscrolling.app/downloads/seven-day-evening-detox-planner.pdf): A gentle one-week plan to reclaim your evenings, one night at a time, without going cold turkey.
- [Household phone agreement (example)](https://quitscrolling.app/downloads/household-phone-agreement.pdf): An educational example of a phone agreement the whole household writes together, boundaries without surveillance.

## The Shrink Network
- Role: attention layer (tool). QuitScrolling turns the network's attention and digital-habit concepts into private phone boundaries with real friction.
- [ShrinkDaily](https://shrinkdaily.com/): Understand the pull, one concept a day.
- [shrinQ](https://shrinq.com/): Work with the deeper pattern.
- [shrinkMD](https://shrinkmd.com/): Get clinical care.
- [The Shrink Network](https://shrinknetwork.com/): About the network.

## Machine-readable
- Concepts (role: tool): https://quitscrolling.app/concepts.json
- Network page index (deep links by canonical concept): https://quitscrolling.app/index.json
- Sitemap: https://quitscrolling.app/sitemap.xml
- Sitemap index: https://quitscrolling.app/sitemap-index.xml
- Image sitemap: https://quitscrolling.app/sitemap-images.xml
- Full content: https://quitscrolling.app/llms-full.txt
- AI use and licensing: https://quitscrolling.app/ai.txt
- Human credits: https://quitscrolling.app/humans.txt
- Security contact: https://quitscrolling.app/.well-known/security.txt
- Learn RSS feed: https://quitscrolling.app/rss.xml
- Learn JSON Feed: https://quitscrolling.app/feed.json
- Structured data: schema.org JSON-LD is embedded in every page (Organization, WebSite, Article, HowTo), sharing @id nodes across the network.

## Contact
- Support: https://quitscrolling.app/support
- Email: support@quitscrolling.app

## Citation
- Cite as: "QuitScrolling, medically reviewed by Shariq Refai, MD, MBA" with the page URL.
- Copyright and reuse terms: https://quitscrolling.app/copyright

Corpus updated: 2026-07-08