A Hand Plan for Phone Scrolling

Set up before opening the feed

1. Sit somewhere you can rest your forearm comfortably.
2. Choose a relaxed hand position or a comfortable object already nearby.
3. Pick a natural stopping point, such as finishing one post or closing the feed.
4. If you notice an urge, pause scrolling and return the spare hand to the place you chose.

Do not make the phone do two jobs

A browser timer is easier to use after you stop scrolling. You do not need to keep switching between a feed and a tracking screen.

If holding an object makes the phone harder to use, choose a resting position instead. Avoid grip positions that cause discomfort.

Review the setup once

After the session, ask whether the spare hand had enough room and whether the stopping point was clear. Change that physical setup before adding another reminder.