Anti-scroll: a survival guide for the endless feed

The feed stretches forever because it suits the algorithm, not you. Here’s a human list of replacements for “just one more scroll”.

First move: stop scrolling, sit up straight, and take three deep breaths.

Quick swaps instead of the feed

• Pour a cup of water for the cat (or yourself).
• Roll out the mat and do 5 sun salutations.
• Wipe your keyboard — may it survive one more release.
• Walk around the block without your phone — yes, it’s possible.
• Delete one social app you already dislike.
• Set a 10-minute daily cap: a vitamin, not a diet.
• Write a kind paragraph in a guestbook.
• Move three photos to “keep forever”; bin the rest.
• Cook pasta and eat it slowly like an adult.
• Call grandma — she has the best recommendation engine.
• Shake out the doormat — and your head.
• Draft a 10-minute site-fix micro-plan.
• Check contrast on the homepage and add a focus ring.
• Enable HSTS and CSP. Disable paranoia.
• Swap three PNGs for AVIF/WebP — easier breathing for the site.
• Send one email to a friend instead of ten stories.
• Walk 1,000 steps. Phone in pocket, not in face.
• Stretch — neck and wrists will thank you.
• Instrumental playlist + 20-minute timer.
• Remove exactly five items from your desk. Not six. Five.
• Wash the mug you’ve been “saving for inspiration.”
• Set up RSS instead of a feed; unfollow three noisy channels.
• Turn off all push notifications except alarm and courier.
• Rename the “misc” folder to something honest: “never opening again.”
• Grab a paper book. It has an ending.
• Note to self: “I don’t have to be up-to-date on everything.”
• Add alt text to one image on your site — instant usefulness.
• Tab cleanup: keep five, send the rest to read later.
• Step onto the balcony, look at the sky, compare Display-P3 with reality.
• Dance to one song. Yes, it counts as sport.
• Make soup. Feeds don’t warm you; soup does.
• Empty the Downloads folder. Forgive yourself and start over.
• Move one password into a password manager.
• Set a reminder to sleep earlier today and tomorrow.
• Write a micro-checklist: what I want to read, not just see.
• Do 15 squats or 10 push-ups — page speed will feel faster.
• Sketch one idea on paper — no Figma, no likes.
• Delete an account you’ve ignored for three years. Exhale.
• Set rel="ugc nofollow" on the guestbook — starve the spam.
• Replace autoplay with poster previews — your battery will applaud.
• Rename one scary file to a clear name. Therapy.
• Subscribe to a newsletter you actually read.
• Take a photo of your room — and don’t post it. Keep it yours.
• Swap a “trendy” webfont for a readable one.
• Bake something. Even toast. Especially toast.
• Close the browser for 20 minutes. Put the kettle on.
• Say no to one commitment that drains you.
• Pet the cat. No cat? Pet a towel and consider getting one.
• Return to a task, not the feed. Feeds never end — tasks sometimes do.