Scroll Off guides · Updated 17 September 2026
How to put a stopping point in your scrolling
Pick the apps, choose when they stop, and decide what happens next. A small plan for the next time your thumb takes over.
You opened your phone for one thing. The feed had other plans.
Instead of deciding to “use your phone less,” choose a specific app and a specific stopping point. That gives you something you can actually set up and check tomorrow.
1. Look at the apps taking your time
Open your phone’s usage report: Screen Time on iPhone or Digital Wellbeing on Android. Compare a normal day with your week. Pick the apps you repeatedly open without meaning to stay.
Start with the actual apps, not every app in a broad category. A chat you use to arrange dinner and a feed you scroll through for an hour may need different rules.
2. Give the feed a finish line
Choose a daily allowance you want to try. For example, you might give a list containing Instagram and TikTok 15 minutes total per day. A shared allowance means 10 minutes in Instagram leaves 5 minutes for TikTok; it does not give both apps 15 minutes each.
That is an example, not a universal target. Keep the apps you need for work, travel or essential contact outside that list.
3. Protect a particular part of your day
If the problem happens during work or before bed, use scheduled blocking for those hours. If you need to get one task done now, use a timed Focus session. You do not have to solve the entire day with one rule.
Daily limits, schedules and Focus each do a different job.
4. Decide what happens after the block
Make the next action small and concrete: put the phone on a shelf, get a glass of water, or reopen the thing you meant to finish. A blocker supplies the stopping point. You still choose what gets the time.
5. Check again tomorrow
Look at the same app-usage report. If the time moved into another feed, adjust the list. If an essential app was caught, take it out. Use the report to change one rule instead of setting up ten restrictions at once.
Where Scroll Off fits
Scroll Off lets you choose individual apps, group them into lists, and apply a shared daily limit, scheduled block or Focus session. When a rule applies, the selected apps are blocked. It needs the relevant permissions on your phone; setup differs between iPhone and Android.
Scroll Off is coming to the App Store and Google Play. In the meantime, your phone’s built-in Screen Time or Digital Wellbeing controls can help you start with app timers.
Official phone guides
Written by Shivam Pal, the maker of Scroll Off.