Feed Detox Scorecard
Print the kit straight from this page (File ~ Print ~ Save as PDF).
Print the kit. Do the trigger audit once, keep the scorecard by your phone for a week, and pull a swap card whenever you catch yourself doom-scrolling. This is about a feed you like, not a feed you quit.
7-day feed scorecard
One week. Each day, give your feed a quick score and note one thing you unfollowed or muted. Small edits, big difference.
| Felt good (1-5) | Muted / unfollowed | Time well spent? | |
|---|---|---|---|
| Mon | |||
| Tue | |||
| Wed | |||
| Thu | |||
| Fri | |||
| Sat | |||
| Sun |
Trigger audit
Fill this in once, honestly. Naming the pattern is most of the work.
Swap-list cards
When the urge to scroll hits, draw one of these instead. Not forever ~ just for the next ten minutes.
Text one person something kind
Real connection beats the feed every time.
Step outside for five minutes
No phone. Just the outside.
Save the post you wanted to send ~ read it later
The impulse fades; the good stuff keeps.
Mute one account that stresses you
You will not miss it. Promise.
Follow one account that teaches you something
Add good, not just remove bad.
Put the phone in another room for an hour
Out of reach, out of loop.
Write down the thought you were about to scroll past
Sometimes you just needed a pause.
Do the tiny task you have been avoiding
Two minutes. Then the itch is gone.
Questions
Do I have to quit social media?
No ~ the opposite. The kit helps you shape a feed you actually like, so you spend less time on the parts that drain you and more on the parts that do not.
What if I "fail" a day on the scorecard?
There is no failing ~ the score is just information. A low day tells you what to tweak, not that you did something wrong.
Is this therapy?
No. It is a light, practical printable for tidying up your feed. If scrolling is tied to something heavier, a real person ~ a friend or a professional ~ is the right next step.