pause

the scroll can wait

~2-5 min

1

notice

how long have you been scrolling?

no judgment — just noticing

2

set it down

place your phone face-down somewhere nearby

or just hold it loosely

3

eyes up

look around the real world

👁
↑ ← →

find something blue near you

4

body check

notice how your body feels right now

tap each point to check in

eyes tired? neck stiff? shoulders tense?
5

breathe

just 3 slow breaths

tap to start

0 / 3

what now?

choose your next move

▶

unplugged

you chose to be present. that takes strength.

you just took

0:00

for yourself