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