Urge management
Create a little space between the urge and your next action.
Pause the decision
Say to yourself: “I can decide what to do next after a pause.” Open the homepage reset timer if you want a ten-minute structure. You do not have to keep looking at the screen.
Move somewhere different
Stand up and leave the place where you were browsing. Choose a shared room or another appropriate place where you can settle into a different activity.
Notice without judging
Name what you feel in simple terms: “I feel restless” or “I want to escape this task.” An urge does not require an immediate decision, and having one is not a personal failure.
Give yourself a concrete task
Put the device down. Wash a few dishes, take a short walk, fold laundry, or work on something with your hands. Choose an activity that fits your ability and surroundings.
Check in and connect
At the end of the pause, ask what you need next. If the urge is still strong, continue a different activity or contact someone you trust. The ten minutes are a pause, not a deadline for the feeling to disappear.
These are reflection and planning ideas, not a diagnosis or a treatment plan. For further reading, see Mayo Clinic’s overview of treatment and self-help.