The ScrollSmarter Six

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 Use your attention to make something — a doodle, a note, a photo, a story, a playlist, an idea. 

 Change your state by changing your body — stretch, walk, dance, breathe, step outside. 

 Swap passive scrolling for real contact — message kindly, talk properly, listen, laugh, check in. 

 Give your brain some quiet — pause, breathe, tidy one thing, drink water, look out of the window. 

 Follow curiosity in a healthier way — read a page, ask a question, learn something small, notice the world. 

 Reduce the noise — turn off a notification, move an app, set a timer, choose a phone-free moment.