Free doomscrolling and screen time tools
Printable worksheets, checklists, and trackers for nighttime phone use, doomscrolling, and screen time. One page each, free forever, no email required. Download, print, and put one on the fridge tonight.
Evening and sleep
Set up your nights before willpower runs out.
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
Design a 30-minute wind-down that ends with your phone out of reach and your brain ready for sleep.
Awareness and tracking
See the pattern clearly before you try to change it.
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
An honest 15-minute audit of where your evening hours actually go, and what they're costing you.
In the moment
What to do when the urge to scroll actually hits.
Urge surfing card
A printable pocket card for riding out the urge to reach for your phone without giving in to it.
Bigger resets
Structured plans for households and full-week resets.
Seven-day evening detox planner
A gentle one-week plan to reclaim your evenings, one night at a time, without going cold turkey.
Why these tools are free
Most screen time advice fails at 11 pm because it relies on the version of you that's already tired. These tools apply the same idea as the QuitScrolling app, The Friction Method: decide while your judgment is clear, then put small, honest obstacles between you and the feed. Paper works for the deciding part. A checklist by the kettle, a tracker on the fridge, or a signed household agreement is a commitment your tired self has to actively ignore.
We give them away because they're genuinely useful on their own, and because some people who use them will eventually want the part paper can't do: a lock with real friction at the moment of weakness. That's the app. No email gate, no upsell inside the PDFs, just an attribution line so people know where they came from.
Start with the trigger tracker if you're not sure where to begin: one week of honest data beats any plan built on guesses. Then pick the one tool that matches your worst moment of the day.
How to get the most out of them
- Print on paper. The point of these tools is to exist outside your phone. A PDF read on the device you're trying to escape defeats itself.
- Pick one, not five. Run a single tool for a week before adding another. The trigger tracker or the evening checklist are the best first picks.
- Put it where the habit lives: the nightstand, the kettle, the desk. Visibility is half the tool.
- Pair it with real friction when you're ready. Paper decides, the QuitScrolling lock enforces.
Frequently asked questions
Before you use these
Everything on this page is for educational purposes only. These tools aren't medical, psychological, or legal advice, and they may not apply to your situation or jurisdiction. The household agreement is an educational example, not a legal document: laws and norms vary by jurisdiction, and it's your responsibility to check the laws where you live and to create your own forms or documents if you need something binding. If scrolling is seriously affecting your sleep, mood, relationships, or daily functioning, please talk to a qualified clinician.
When paper isn't enough
The tools decide, the app enforces. QuitScrolling adds real friction at the moment of weakness: commitment locks, a paper recovery phrase, and emergency access that's never blocked.