I have two thumb rules about social media scrolling: 1. Use social media at only one particular time of the day. Inside a strict time window. That's it. Even i

I have two thumb rules about social media scrolling: 1. Use social media at only one particular time of the day. Inside a strict time window. That's it. Even if you are sitting idly on a car, traveling, or even standing in a queue for something, don't open the scroller app. Just be. Even if you are sick and in bed, don't open the scroller. Make a conversation, read a book, watch a movie, listen to a talk, but never open the scroller. This I learned from Cal Newport, and at the risk of sounding hyperbolic, I will say this has made my life better. And if you do this for some months, you will like the changes in your brain. 2. Don't consume any content without premeditated intent. Don't aimlessly scroll, ever. This point is there in the OP. I scroll a particular FB group only for ~10 ninutes a day. I scroll my very narrow CS/Math/Programming YouTube account for ~15 minutes and add videos to Watch Later. That's it.