You pick up your phone for a moment, then stay longer than you meant to. The feed keeps going, while the time you wanted for something else slips away. Doomscrolling Reset is a seven-day guided program to help you interrupt automatic scrolling and choose how you use your phone. Rather than relying on willpower alone, you'll notice what starts the habit, add a small pause before opening a feed, and try alternatives that fit what you need. You'll finish with a personal Reset Plan: what pulls you into scrolling, one small change or alternative you'll use, and when you'll try it. Each day includes a short lesson and a minimum practical exercise, designed to take under 15 minutes. Optional worksheets offer fuller activities; a notebook works just as well. Start immediately, with one new day opening daily. Follow the days in order, with 30 days of online access to catch up when needed. Start building a different response to the urge to scroll.